My darling: 5 facts about avocados that make you think

In this article we will tell you:

1. Nutritional value, vitamin composition and calorie content of avocado
2. The benefits of avocado for the human body
3. Medicinal properties for various diseases
4. The benefits of avocado for weight loss
5. Dangerous properties of avocado and contraindications
6. Selection and storage of avocados
7. In what form and quantity to eat for maximum benefit?
8. Avocado Recipes

Avocado, also called alligator pear, is a tropical fruit with delicate flesh and a specific taste.

This mysterious product raises a lot of questions: “Is it a fruit or a vegetable? Is its pulp healthy or not? How to choose? How to eat avocado correctly? Who is allowed and who is not allowed? Previously it was considered exotic, but now it is freely available almost everywhere.

In the article we will consider all the questions and share delicious recipes.

Nutritional value, vitamin composition and calorie content of avocado

Avocado

- the fruit of a tree belonging to the laurel family. This plant grows in places with a characteristic tropical, subtropical climate. Mostly this is Africa, North America, Jordan, Mexico, Israel. In our country, this evergreen plant cannot develop due to the unsuitable climate.

According to botanical indicators, avocado is a single-seeded berry. The shape of the fruit is pear-shaped, elongated (up to 20 cm in length). The weight of a large ripe fruit reaches 300 grams. But samples of medium and small sizes - weighing from 100 to 200 grams - are of particular value.

The outside color of the ripe fruit is deep green. The pulp has a soft green color, turning into a yellow tint (closer to the core). The avocado pit is large, thick-skinned, with a dense core. The color is bronze-brown or dark olive.

The pulp is edible. Avocados are eaten and also used as a raw material for the production of cosmetic and edible oils.

Avocados are about 73% water, 15% fat, 8.5% carbohydrates—mostly fiber—and 2% protein.

Half an avocado, about 100 grams (g), contains 160 calories.

Although the official serving of an avocado is a fifth of the fruit (30 g), the average consumption is half an avocado (68 g), which provides nutritional value consisting of the following components

:

• dietary fiber (4.6 g);
• total sugar (0.2 g);
• potassium (345 mg);
• sodium (5.5 mg);
• magnesium (19.5 mg);
• vitamin A (43 mg);
• vitamin C (6.0 mg);
• vitamin E (1.3 mg);
• vitamin K1 (14 mcg);
• folic acid (60 mg);
• vitamin B-6 (0.2 mg);
• niacin (1.3 mg);
• pantothenic acid (1.0 mg);
• riboflavin (0.1 mg);
• choline (10 mg);
• lutein/zeaxanthin (185 mcg);
• phytosterols (57 mg).

It is also worth considering the benefits of avocado for women and men.

For women, avocado is beneficial due to the folic acid content in this fruit - up to 90 mcg per medium-sized avocado, about 23% of the total daily value. This component is important for the formation of a healthy background in a woman’s reproductive system.

This saturation with folic acid has a particularly beneficial effect during the period of preparation for conception and during pregnancy. But in general, folic acid is an important component for the female body.

Avocado is rich in vitamin E, K, C, antioxidants, which is good for maintaining youthful skin and blood vessels.

It is worth noting that the soft green, oily pulp is useful not only for eating, but also for external use. Avocado masks nourish and saturate the skin and hair with beneficial microelements, which helps maintain youth and elasticity of the upper layer of the dermis at the cellular level and improve the condition of the hair.

The male body needs rich protein foods high in healthy fatty acids. Avocado comes in handy here.

Polyunsaturated and monounsaturated fatty acids enhance brain function. Saturation with vitamins, minerals, and vegetable protein is the key to a positive effect on the genitourinary system.

There is an opinion that eating avocados has a beneficial effect on male potency. Also, the benefits of avocado for men are due to the presence of potassium, magnesium and zinc in it.

Despite the high fat content and nutritional value, the fruit is not a heavy food and does not disrupt the normal balance of body weight, but on the contrary is beneficial.

The benefits of avocado for the human body

First of all, this fruit is valued for its saturation with vegetable fats - up to 15 grams. Monounsaturated fats provide particular value to the fruit. This group includes oleic acid (Omega-9).

Research has linked oleic acid intake to a reduction in inflammation, which may have a beneficial effect on cancer.

Study

: An overview of the modulatory effects of oleic acid in health and disease - PubMed, Antitumor effect of oleic acid; mechanisms of action: a review - PubMed

Avocado oil is an excellent source of healthy fats, and animal studies show they protect against inflammation, heart disease and diabetes.

Study

: Avocado Oil Supplementation Modifies Cardiovascular Risk Profile Markers in a Rat Model of Sucrose-Induced Metabolic Changes

• Folate (B9)

  : Important for normal cell function and tissue growth, and is important for pregnant women.

• Vitamin K

  : Important for blood clotting and may have benefits for bone health.

• Potassium

  : Helpful for blood pressure control and heart health, avocados contain more potassium than bananas.

• Copper

  : Low copper intake may have adverse effects on heart health.

• Vitamin E

  : is a powerful antioxidant.

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• Vitamin B6

  : Helps convert food into energy.

• Vitamin C

  : is an antioxidant that is important for immune function and skin health.

Compared to other fruits, avocados contain very little sugar. Net digestible carbohydrates are only 1.8g for every 100g of avocado.

Half an avocado, or 100g, contains just 0.66g of sugar, which includes glucose, fructose, sucrose and galactose.

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Due to their low sugar content, the fruit has a low glycemic index, meaning that it should not raise your blood sugar levels much.

Fiber makes up the majority of the carbohydrate content (79%) of an avocado. A 100g serving of avocado provides 6.7g of fiber, which is very high, providing 24% of the daily value.

Dietary fiber is an important dietary component with many health benefits. It may regulate appetite, feed friendly bacteria in the gut, and reduce the risk of many diseases, including heart disease, stroke, obesity, type 2 diabetes, and depression.

Other plant compounds found in avocados

:

The carotenoids lutein and zeaxanthin, which are important for eye health and may reduce the risk of age-related eye diseases.

Personones A and B: Unique antioxidants that may protect against inflammation and cancer.

Since avocado contains a lot of fat, the body absorbs carotenoids and antioxidants from it especially well.

Study

: Carotenoid Absorption from Salad and Salsa by Humans Is Enhanced by the Addition of Avocado or Avocado Oil | The Journal of Nutrition | Oxford Academic

Aphrodisiac properties and memory improvement

Let's start with the fact that avocado is often used as an aphrodisiac, as it has an aphrodisiac effect. This was discovered by the Indians, and later confirmed by the Spanish colonialists. Before leaving for battle, they refused this product, fully understanding its properties. But upon returning home, we happily spread large quantities of avocado on bread.

Photo: istockphoto.com

Of course, the beneficial qualities of avocado do not end there. The fruit improves memory and also reduces the risk of cardiovascular diseases. The fact is that it contains fatty acids that prevent the development of sclerosis. Eating avocado also reduces the likelihood of stress and depression and is recommended for those who often have high blood pressure.

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Medicinal properties for various diseases

Heart Health

Heart disease is the leading cause of death in the world. Research has linked blood cholesterol, triglycerides, inflammatory markers and blood pressure to an increased risk of heart disease.

Study

: Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the American Heart Association | Circulation

Studies have shown that consuming avocados can significantly reduce blood cholesterol and triglycerides, as well as reduce potentially harmful low-density lipoprotein (LDL) and increase good high-density lipoprotein (HDL).

Study

: Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis | The American Journal of Clinical Nutrition | Oxford Academic

Reduce Arthritis Symptoms

Arthritis, which is characterized by the progressive deterioration of articular cartilage, is a common problem in Western countries.

Numerous studies have shown that supplementing with avocado and soybean oils can reduce the symptoms of arthritis, especially in the knees and hips.

Study

: Efficacy and safety of avocado-soybean unsaponifiables for the treatment of hip and knee osteoarthritis: A systematic review and meta-analysis of randomized placebo-controlled trials - PubMed

Substances called saponins, found in avocados, soy and some other plant foods, provide relief.

Study

: Supplementary methods in the nonsurgical treatment of osteoarthritis - PubMed

Great for vision

Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in eye tissue, where they provide antioxidant protection to help minimize damage to eye health, including from ultraviolet light.

Because the monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants such as beta-carotene, adding avocados to your diet may help reduce your risk of developing age-related macular degeneration.

Reducing the risk of depression

Foods containing high levels of folic acid may help reduce the risk of depression because folate helps prevent the buildup of homocysteine, a substance that can impair blood circulation and the delivery of nutrients to the brain.

Excess homocysteine ​​can also interfere with the production of serotonin, dopamine and norepinephrine, which regulate mood, sleep and appetite.

Just like the avocado fruit, eating avocado oil is beneficial.

Avocado oil has a very concentrated flavor and texture, a feature that provides optimal results when using a small amount of oil, compared to other oils. The oil has a rich, nutty avocado flavor, suitable for any dish or stew, as a dressing for salads, meat, and fish.

Oil quality is determined by two indicators

: spinning process and acidity level. The first cold press production process is of the highest quality; an acidity level below 1% is the most recommended.

It is important to pay attention to these qualities when choosing oil.

A study published in the journal Food Control found that at least 82% of samples tested were past their expiration date or were mixed with other types of vegetable oils such as sunflower, safflower and soybean oils.

Study

: https://www.sciencedirect.com/science/article/pii/S0956713520302449?via=ihub

The acidity level of the oil is determined by the amount of free fatty acids in the oil that are prone to oxidation.

The lower the acidity level, the higher quality the oil, contains fewer oxidizing agents and is less prone to oxidation and spoilage. The lower the acidity level of the oil, the higher its quality. Low acidity oil has a more subtle taste and does not leave a tingling sensation in the throat.

The higher the smoke point of an oil, the more stable the oil is under heating, cooking and frying conditions.

Avocado oil has the highest smoke point of all cold-pressed vegetable oils. Therefore, avocado oil is good to add not only to salads, but also for frying.

Unlike other oils, avocado oil does not burn as soon as you start cooking, so you can cook meat and vegetables for a long time.

Avocado seeds can be eaten as they have much more vitamins than the fruit itself. Moreover, you can use them externally to get rid of unwanted skin problems and diseases, as well as improve and relieve joint and muscle pain.

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Avocado seeds have a bitter and rather tart taste due to their medicinal properties.

In order to use them for culinary purposes, you first need to separate the stone from the main fruit and, if desired, grate it and fry it over low heat.

You will see that the grated mixture will take on a reddish tint. Then you can prepare an infusion from it. To do this, you need to cook the mixture for 10 minutes and cool for 5 minutes. After this, you should drink the infusion throughout the day in small portions. Or use the mixture as a garnish for salads, soups, stews, rice, pasta, etc.

Attention

: Excessive consumption of avocado seeds can cause constipation due to the high tannin content.

The benefits of avocado for weight loss

People who follow a low-calorie diet think that they should avoid avocados because of their high fat content.

However, it is acceptable to include avocados in your diet, even during a restrictive diet, which can help you lose weight.

Study

: Hass Avocado Inclusion in a Weight-Loss Diet Supported Weight Loss and Altered Gut Microbiota: A 12-Week Randomized, Parallel-Controlled Trial

Adding avocado to food makes people feel fuller, reducing the desire to eat for many hours, compared to the same meal without avocado.

For this reason, avocados can be a great addition to an effective weight loss diet.

Study

: A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults

Even though eating avocado is safe for most people, it still has some contraindications.

Dangerous properties of avocado and contraindications

If you have an individual intolerance to any components that saturate this fruit, you should use it with caution or completely exclude it from the menu.

Avocados contain FODMAPs (fermentable oligo-, di-, monosaccharides and polyols). These are carbohydrates that some people cannot digest.

Not everyone is sensitive to FODMAPs, but they can cause unpleasant digestive symptoms in people with irritable bowel syndrome (IBS), leading to gas, cramps, bloating, abdominal pain, diarrhea, or constipation.

If you have digestive problems, carefully monitor your symptoms after eating avocado and other high FODMAP foods.

It is also not recommended to overuse avocados for those suffering from intestinal disorders and diseases of the lower gastrointestinal tract. High fat saturation under such circumstances can be harmful.

Avocado allergy

Avocado allergies are rare, but people with latex allergies may experience cross-allergic reactions to fruits such as avocados, bananas, or kiwis. This is known as latex fruit syndrome.

Study

: The latex-fruit syndrome - PubMed

This can lead to allergic reactions, including upset stomach, abdominal cramps, headaches, or more severe symptoms such as anaphylactic shock.

For any chronic diseases that require a special diet, you should consult with a specialist about the possibility of including avocados in your diet.

Selection and storage of avocados

There are many varieties of this fruit in the world, they differ from each other in one way or another. The main general signs that you need to rely on when choosing any avocado

:

1. Touch the avocado

   One of the most reliable signs of fruit maturity is its softness. A ripe avocado should yield to pressure. To avoid damaging the pulp, press on the fruit not with your tips, but with your fingertips or palm.

   The stone-hard fruit is clearly unripe. If the avocado is too soft, as if mushy from the inside, it is already overripe and has probably spoiled.

2. Take a closer look at the place where the stalk is attached

   Remove the cutting and look at the mark underneath. In a ripe avocado, this area will be yellowish or light brown. An unripe fruit is light green, and an overripe fruit is dark.

   If there is mold under the cutting, the avocado has gone bad, so you definitely shouldn’t take it.

3. Pay attention to the color and condition of the peel

   As a rule, the ripeness of the fruit is indicated by the rich dark green color of the skin. This avocado is usually ready to eat.

   Sometimes the skin of a ripe fruit can have a purple or black tint. For example, almost black skin is natural for Californian avocados, or the Hass variety.

   If the surface of the fruit is light or moderately green, the avocado is most likely unripe. However, the skin of some varieties, for example, “Fuerte” or “Zutano”, does not darken even after full ripening.

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   So the color of the peel is still not the most reliable sign. If you choose among avocados of one variety, give preference to the fruit that is darker.

   Regardless of the color of the skin, it should not have cuts, rotten areas or any other damage.

   If you still bought an unripe avocado, it’s okay. The fruit is quite capable of reaching the desired condition at home at room temperature.

How to make an avocado ripen and become soft?

Depending on the ripeness of the avocado, this may take varying amounts of time - from a couple of days to a week.

Ways to speed up the ripening of avocados

:

• Place avocado with other fruits

  Place the fruit in a paper bag along with a banana or apple (you can do both). Cover and leave at room temperature.

  Bananas and apples produce ethylene gas, which speeds up the ripening of avocados. And the bag keeps this gas inside.

• Place the avocado in a warm place

  Wrap the fruit in paper or regular newspaper and place it, for example, on a radiator.

  To avoid direct contact with a hot appliance, first place the fruit in a container or cover the radiator with a cloth.

• Reheat the avocado in the oven

  Keep in mind that this is not the natural process of ripening an avocado, but rather cooking it. This method is suitable if you absolutely cannot wait to eat a soft fruit.

  It will indeed become soft quickly, but the texture inside and taste will be different from the fruit that has ripened on its own.

To preserve the unique taste and benefits of the fruit, you need to observe a certain temperature and humidity regime and choose a suitable container.

Ripe cut fruit can be stored at a temperature of +4+6 degrees. And if the avocado is not yet ripe, then the optimal temperature will be +18+24 degrees. On average, fruits with intact skin are stored for 10-14 days, cut ones - 5-6 days.

For an unripe fruit, a dark, dry place where the air temperature will be +20 degrees or higher is suitable.

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Ripe fruits best preserve their taste and benefits in paper bags or cling film. Another suitable container option is a sealed bag with a zip fastener.

You can put the avocado in a dark, dry place at a temperature of +6+8 degrees. Or put it in a special compartment for fruits and vegetables in the refrigerator.

However, it is still not recommended to store ripe fruit for too long, as it will begin to deteriorate. This can be understood by dark stripes or spots on the skin and pulp.

How to store avocados in the refrigerator?

Since avocados are quite high in calories, it is recommended to add half of the fruit or even a quarter to your diet.

As a result, the question arises of how to store cut avocados. The fact is that the pulp of the “tropical pear” contains special substances that can oxidize under the influence of oxygen and lead to darkening of the fruit.

To prevent this process, just sprinkle the cut of the fruit with lemon or lime juice and coat with olive oil. Then the fruit must be stored in the refrigerator, after placing it in an airtight container or wrapping it in cling film.

Can avocados be frozen?

Freezing can slow down all processes in fruits and, as a result, ensure their suitability for food for a long time.

The avocado must first be cut into cubes or crushed to a puree. You can do this as follows

:

1. take a suitable device for grinding food (blender, grater, meat grinder), grind it to a puree, you can add one tablespoon of lemon juice or lime juice to it;
2. Stir the mixture thoroughly and place it in portions into plastic containers - not to the top, but so that 2-3 cm remains to the edges, since when frozen, the mass will increase in size and this can damage the container.

Another popular way to store avocados in the freezer is to cut the fruit into two parts. Each of these parts should be wrapped in cling film and placed in a plastic, airtight bag.

Storing avocados in the freezer can last for 4-6 months.

Defrosting of products is carried out under natural conditions

: take out the frozen product and leave it for some time, depending on the volume, in a warm place for 12-24 hours. To prevent the avocado puree from turning dark, you need to consume it as quickly as possible.

Remember that at low temperatures any product, including fruits, lose some of their nutrients. Moreover, their structure also changes.

That is why, after defrosting, the product should be eaten, but under no circumstances should it be re-frozen. Otherwise it will become completely tasteless and useless.

How to eat avocado

The nutritious pulp is obtained this way.
Cut the fruit lengthwise and break it into two parts. Remove the bone. You can either simply pick it up with a spoon or effectively, like a super hero, prick it on a knife blade and take it out. Then remove the skin. Depending on the degree of ripeness, this can be done either directly with your hands or by scraping out the pulp with a spoon. As a result of this process, you will be left with two green empty “shells”.

Next, the resulting clean pulp is used at your discretion, or as required by the recipe. You can eat it just like that, without bothering, even without bread. But it’s tastier to cook something interesting.

. It could be:

• the sauce is a classic
  in this case Guacomole. A Mexican dish based on ripe avocado mashed with pepper, garlic, onion and cilantro. Raw foodists make vegetable mayonnaise from the oily pulp, mixing it with cucumber, garlic and herbs;
• smoothie
  - this can be a combination of green vegetables and herbs with the addition of avocado, which will give the drink a viscous consistency and a creamy note;
• sandwich or sandwich
  - avocado goes perfectly with tomatoes, cucumber, pepper, as well as meat and ham. That is, there are a lot of options for spreads and fillings. Be guided by your own taste;
• salad
  – there is no single recipe here either. Create as you please. The Internet can help you with hints, or you can use your own creativity. Avocado is a grateful vegetable because it does not have a pronounced taste of its own, but combines harmoniously with almost all products. So experiment.

In what form and quantity should you eat avocados to get maximum benefits?

Avocado is used to make smoothies, sandwiches, sauces, salads and other various dishes, as it is very tasty and healthy for the body.

Despite its beneficial properties, you should not exceed the daily norm due to its high calorie content (on average 160 kcal per 100 g).

In order for the effect on the body to have only positive consequences, it is necessary to adhere to the dosage and not eat more than 200 grams of avocado per day. This is the maximum allowed norm; on average, you can limit yourself to half a small fruit per day.

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There's a part of an avocado that you shouldn't miss to get the most benefits.

“The greener the color of the avocado, the higher the concentration of health-promoting chlorophylls and carotenoids.”

When we scoop out the flesh of an avocado with a spoon, we often avoid the flesh that is close to the skin. If this sounds familiar, be sure to give it a try next time, as the carotenoids found in this part are great for glowing skin, and thanks to the antioxidants, they can also help fight free radical damage.

The riper the avocado, the darker its color and richer its flavor. With this in mind, try not to cut the avocado too early. Be patient and know that if you wait until it's ready, you'll get more out of this fatty fruit.

When is it better to eat avocado - in the morning or in the evening?

Scientists have discovered a substance in this fruit that can disrupt sleep patterns if consumed late in the evening.

Avocado contains a beneficial amino acid called tyramine. This acid can slow down the process of falling asleep because it causes the release of the hormone norepinephrine. Norepinephrine is considered a stress hormone, preparing the brain and body for activity. This hormone is most effective during intense training, so it is unlikely that you need to increase it when preparing for bed.

Therefore, it is better to eat avocados from morning to lunch. For dinner, it is better to give preference to foods that will not interfere with quality sleep. Avocado for breakfast helps to quickly awaken metabolic processes and give the body a boost of energy for the whole day.

Avocados should only be eaten fresh, since heat treatment significantly reduces the content of unsaturated fatty acids and the product acquires an unpleasant bitterness.

Avocado is a great alternative to butter

You can safely replace it with this fruit, and baking will become more healthy; this life hack is often used in vegan baking.

Avocado can replace mayonnaise

You can add avocado instead of mayonnaise to tuna or egg salads. The creamy texture of the dish will remain and it will become healthier.

Decorate the toast with avocado slices

This simple vegetable peeler trick will make your breakfast not only delicious, but also beautiful.

Surely you are used to cutting an avocado vertically and removing the pit with a knife or spoon.

There is an easier way: cut the fruit crosswise and simply squeeze the seed out. If the avocado is ripe, this won't be too difficult.

What happens if you eat 1 avocado a day?

Recent scientific research suggests that avocado is the best thing that nature has come up with for our health, youth and beauty.

It is not surprising that in 2021 there was a shortage of avocados in Russia due to a sharp increase in sales - they increased by as much as 3.5 times compared to 2021. And this despite the fact that since 2017, prices for this fruit have increased several times. The same trend is observed in the world. For example, in America over the previous 4 years, the demand for avocados has increased by 21%. Of course, analysts explain the phenomenon of “green gold” by the fashion for healthy eating, which is spreading through social networks. But this is exactly the case when the popularity of a fashionable superfood is 100% justified (unlike goji berries, for example). We tell you what benefits avocado will bring if you eat 1 fruit a day.

At the end of the article you will find tips on how to choose avocados, how to store and eat them, and how to prevent browning of the cut fruit.

Bad breath will disappear

This is thanks to the large amount of flavonoids with antibacterial and antioxidant properties that kill oral bacteria. In fact, a slice of avocado can be eaten instead of chewing gum or used instead of toothpaste in the morning! The benefits of the fruit are so strong that its regular consumption can prevent cancer of the oral mucosa.

Kidneys will work better, swelling will decrease

Our hero contains a lot of potassium (437.27 mg per 100 g), which helps the body maintain a healthy water balance and facilitates kidney function. People with chronic pyelonephritis and other kidney diseases especially need avocados.

• However, people with hyperkalemia should stay away from avocados.

Significantly reduce the risk of heart disease

A 2021 study from Pennsylvania State University found that eating at least one avocado per day lowers bad cholesterol (LDL) and triglycerides by about 22% and increases good cholesterol (HDL) by 11%! Overall, the fruit is beneficial for healthy blood flow and cardiovascular health.

Excess weight will decrease

Avocado is one of the fattest plant foods. It would seem, what kind of weight loss are we talking about? However, there is no mistake - thanks to the fact that avocados contain so much fat (healthy polyunsaturated!) and fiber (about 14 g per fruit), that the feeling of complete satiety comes very quickly. Just half an avocado can relieve you of hunger for as much as 5 hours!

Wrinkles will be smoothed out, the skin will become more elastic

Vitamins A, C and E contained in avocados will help smooth out existing wrinkles and prevent new ones from forming; by stimulating collagen production, the skin will become firmer and more elastic; fatty acids and omega-9 will help renew and moisturize epidermal cells.

, and lutein and zeaxanthin will even protect it from UV rays (as will vitamin E). We can say that avocado is a natural SPF filter.

• Keep in mind that avocado is useful for female beauty and youth, not only as a product, but also in the form of a face and hair mask.

Blood pressure will decrease

Avocado is the best friend of hypertensive patients. We have already said that the fruit contains a large amount of potassium, which has a beneficial effect on the fluid balance inside cells, which means it maintains optimal blood pressure and prevents osteoporosis. If you regularly eat avocados, your upper blood pressure can drop by 6 mmHg, and your lower blood pressure by 4!

Vision will improve

It turns out that avocados are better for your eyesight than blueberries! This is because it contains very rare lutein and zeaxanthins, which prevent age-related eye diseases that lead to blindness. And due to the fact that avocados are also fatty, all these beneficial nutrients are better absorbed in the intestines.

Reduces the risk of cancer

Vitamin E, vitamin A, lutein, monounsaturated fatty oleic acid in avocados are a powerful combo for the prevention and treatment of breast, prostate and other cancers.

Good mood and high performance will become the norm of life

Regular consumption of avocados will stabilize your emotional state, have a beneficial effect on the nervous system and promote the production of the happiness hormone - serotonin.

• Remember that the less potassium in a person’s body, the more susceptible he is to depression.

Due to the fact that avocados improve blood circulation and protect blood vessels, our cognitive functions, memory, performance and brain function in general improve.

The liver will become healthier

Large amounts of polyunsaturated fatty acids, vitamins A and E, combined with glutathione, will protect your liver from oxidative stress, help the liver filter harmful substances and protect against free radicals.

How to choose the right avocado

In Russia, avocados began to be sold everywhere relatively recently, so many have not yet had time to try it or... having had their first unsuccessful experience, they gave up trying to “make friends” with it. And indeed, very often this fruit is sold as hard as a stone, tasteless, completely unappetizing and, more importantly, less healthy. So, how to choose the right avocado?

• First of all, we pay attention to the color - it should be rich green, without dark spots. Exceptions are “black” varieties of fruit, such as haas.
• The second important criterion is the degree of softness. If you are buying an avocado to eat in the next two days, then buy soft fruits. If you plan to make a purchase with a reserve, then choose firm fruits (but not too hard).

How to store and eat avocados

• In order for avocado to better retain its benefits, it must be stored in the refrigerator;
• Firm fruits can be brought to maturity at room temperature in a dark place;
• After cutting an avocado, you need to eat it within 24 hours;
• Avocado is eaten only fresh, since after heat treatment it significantly loses its beneficial properties and becomes bitter.

What can you do to prevent a cut avocado from turning black?

To avoid oxidation, which causes avocados to darken and become less appetizing and tasty, you can:

1. Sprinkle with lemon or lime juice
   and preferably wrap with plastic so that the juice does not drain and evaporate. Of course, after this the fruit must be stored in the refrigerator.
2. Lubricate generously with olive oil
   - this will block access to air.
3. Store with onions.
   A quarter of a freshly cut (!) onion, placed together with the avocado in a container with a lid, will prevent the latter from darkening for another couple of days.

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Avocado Recipes

Classic recipe for guacamole with avocado

Classic is a basic recipe. It can be changed and adjusted to suit your taste preferences. But practice shows that it is in the traditional version that everyone, without exception, likes guacamole sauce with avocado

Guacamole is traditionally a Mexican cuisine. The composition includes a ripe avocado fruit, a sprig of cilantro and freshly squeezed ripe lime juice. Three wonderful components combined create a unique taste.

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Ingredients

:

• avocado - 1 medium or large size
• fresh cilantro - 1-3 sprigs (to taste)
• lime - ½ medium fruit

1. Wash the avocado fruit and dry with an absorbent towel. Next, the fruit must be divided into two parts, making a thin incision along the lateral line. And now you can remove the core (pit).
2. Now it's time to tackle the lime. This citrus fruit also needs to be washed, wiped and divided into 2 parts. Squeeze the juice out of one half.
3. You can squeeze the juice at the same time as removing the avocado pulp and transferring it to a separate container. Actually, lime juice here acts as a preservative to preserve the color of the base.
4. Fresh cilantro should be finely chopped with a knife and added to the rest of the mixture.
5. In order for the sauce to reach the desired consistency, you need to mash the mass with a fork, or you can use a blender. However, if a ripe fruit is selected, its pulp can be easily softened without the use of a blender. Using a fork, you can easily achieve the desired consistency.

Cooking secrets

:

1. You need to choose the perfect ripe avocado. To do this, take the fruit in your hand and lightly press on its surface. The skin should be easily dented, but at the same time remain quite elastic. If everything is so, then this is definitely a ripe fruit.
2. You need to add lime juice as early as possible, at the stage of removing the pulp from the peel. Then the mass will not have time to darken, and the sauce will turn out to be a rich, bright green color.
3. Greenery should be in moderation. Cilantro plays a third role in this combination. Spicy cilantro should slightly highlight the taste of the dish, but not overwhelm it.

You can add cherry tomatoes or hot chili peppers to your guacamole. However, remember, avocados have a place here!

Avocado and radish toast

Compound

:

• Yeast-free bread - 4-6 slices
• Avocado - 1 piece
• Radishes - 4-6 pcs.
• Microgreens, sprouts or any greens

Preparation

:

Mash the avocado with a fork. Chop the greens if necessary. Cut the radishes into thin slices. Spread avocado puree on bread, add radish slices and sprinkle with herbs. You can cut it in half for convenience.

Fillings

This is your chance to get creative. You only need a few tablespoons of filling per piece of toast, so it's a good way to use up those scraps that have a lot of flavor but not enough to make a meal.

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Here are some global avocado toast options.

:

1. Classic

   : Whole grain toast, avocado, red pepper flakes, a squeeze of lemon juice, a pinch of salt and a drizzle of olive oil.

2. Salad days

   : whole grain toast, avocado, arugula, thin slices of radish, a pinch of salt and a drizzle of olive oil.

3. Italian

   : whole grain toast, avocado, chopped cherry tomatoes, fresh basil, red pepper flakes, a squeeze of lemon juice or a few drops of balsamic vinegar, a pinch of salt and a drizzle of olive oil.

4. Spanish

   : whole grain toast, avocado, chickpeas with Spanish spices, lemon juice, a pinch of salt and a drizzle of olive oil.

5. Moroccan

   : whole grain toast, avocado, thinly sliced ​​bell pepper, squeezed lemon juice, a pinch of salt and a drizzle of olive oil.

6. In Korean

   : Whole grain toast, avocado, toasted sesame seeds, a few drops of rice vinegar, a pinch of salt and a drizzle of toasted sesame oil.

7. Taiwanese

   : Whole grain toast, avocado, thinly sliced ​​cucumber, a few drops of seasoned rice vinegar, a pinch of salt, sesame oil, a scattering of thinly sliced ​​green onions and crispy fried shallots.

Avocado toast

is not only a trendy dish, but also a good formula for a nutritious yet light breakfast, lunch or snack.

Summer raw food okroshka

Compound

:

• Radishes – 10 pcs.
• Cucumber – 2 pcs.
• Avocado - 1 piece
• Dill - bunch
• Sunflower seeds - 1/2 - 1 tbsp
• Greens - to taste, wild plants can be used
• Water – 1/2 – 1 l
• Salt, spices - to taste

Preparation

:

Wash and peel the vegetables. Grate the radishes and cucumbers (better for Korean carrots), cut the avocado into small cubes or grate it, and chop the dill. For the sauce, beat the seeds, salt, spices, herbs (except dill) and water in a blender (adjusting the thickness of the sauce to taste) until smooth. Mix the vegetables and arrange them in portions, pour over the sauce and sprinkle with dill on top. Serve immediately.

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Sweet Potatoes with Avocado Sauce

Compound

:

• Medium sweet potato (yam) - 1 pc.
• Olive oil
• Salt, pepper, paprika
• Avocado – 2 pcs.
• Lemon juice - 2 tbsp. l
• Cream - 2 tbsp. l. (optional)

Preparation

:

Preheat the oven to 200ºC. Peel the potatoes, cut into slices and soak in cold water for about 1 hour. Then place the slices in a large bowl, sprinkle with sea salt, black pepper, paprika, drizzle with 1-2 tablespoons of olive oil, and mix everything together. Place in a single layer on a large baking sheet and bake for 30-35 minutes.

Prepare the sauce

: Place avocado, lemon juice, cream, salt, pepper in a blender and blend until smooth.

Vegan Avocado Brownie

For the test we take

:

• 1 ripe banana - 1 piece
• half an avocado
• whole grain flour (any, in this case it was wheat) - 60 g.
• date or cane sugar - 30 g.
• baking powder - 1 tsp.
• carob or cocoa - 1 tbsp. l.
• dark chocolate - 100 g.

Preparation

:

Cut the banana and avocado into pieces and, together with all the ingredients except chocolate, pour them into the blender bowl, press the “start” button until a homogeneous mass is formed. We melt the chocolate and pour it into the dough - it will remain liquid fragments inside the finished warm cupcakes. Place into molds. The cakes will remain in the oven for 8 to 15 minutes: if you want a moist center, less time; if not, keep it as long as possible. For this mass you get about 8 pieces.

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Green vitamin smoothie

Ingredients

:

• pulp of 1 medium avocado
• 1/2 bunch of dill
• 1/3 bunch of parsley
• 1 or 1/2 large cucumber

Cut the avocado and cucumber into cubes. The cucumber can be placed in a blender bowl with the peel. If the variety is thick-skinned or you want a softer drink, the skin should be removed. Tear or finely chop the greens. Mix all ingredients using a blender. The result is a hearty, appetizing mix.

Salad with green buckwheat, cucumbers and avocado

Compound

:

• Green buckwheat - 2/3 tbsp.
• Avocado - 1 pc. soft
• Cucumber - 1 long
• Greens - a bunch, arugula, if available
• Salad - 1/2 pcs.
• Grapefruit - 1 pc.
• Salt, spices - to taste

Preparation

:

Soak the buckwheat for half an hour and then leave it to germinate overnight (or longer to taste). Then rinse thoroughly in warm water and dry. Peel the avocado, cut into pieces, cut the cucumber into slices, cut the greens, cut the lettuce. Squeeze grapefruit juice, mix it with spices and salt and avocado. Season the buckwheat with sauce. Place a mixture of greens into a plate in portions, cucumber slices along the edge, and buckwheat in the center.

Avocado ice cream

Ingredients

:

• Avocado 2 pieces
• Banana 1 piece
• Lemon juice 0.3 cups
• Vanilla pod 1 piece
• Salt to taste
• Grated lemon zest 1 teaspoon

Preparation

:

1. Mix all ingredients in a food processor.
2. If you think the taste should be more lemony, add more lemon zest (not juice).
3. Now freeze - place everything in an airtight container (preferably glass), put it in the freezer. Depending on the temperature, it will take from 2 to 4 hours.
4. You can take out and stir the ice cream a couple of times.

Bon appetit with health benefits!

How to choose an avocado

The main sign of a ripe avocado is softness. Ripe fruits should press slightly when pressed. But it is better not to take fruits that are too soft: there is a high probability that the fruit has already rotted and will taste bitter.

You should not take completely stone-built avocados - most likely, they will no longer ripen. But fruits that are not quite soft may well reach the desired condition if you put them in a dark place for several days.

Have you noticed that if you leave one half of an avocado in the refrigerator, the fruit quickly darkens and becomes unappetizing? To prevent this from happening, leave the pit in an untouched part of the avocado, and sprinkle the pulp with a couple of drops of lemon juice or olive oil.

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