Avocado beneficial properties, calorie content and contraindications

Avocado is a mysterious dark green fruit that is constantly being debated: “Is it a fruit or a vegetable? Is its pulp healthy or not? What is the correct way to eat an avocado?”, and a dozen more questions are asked by people every day. Indeed, such a mysterious avocado gained popularity in our country not so long ago. For about a couple of decades, this fruit has been sold freely in super/mini markets and regular grocery stores throughout our country. Previously, this was exotic for us. Why are we so attracted by the oily pulp of this fruit, gifted by sunny Mexico to the whole world? It's worth looking into!

Botanical description

The fruit ripens on an evergreen tree from the Laurel family and belongs to the relatives of Laurel nobilis. The cradle of the fruit is the Caribbean islands and Mexico, where the Aztecs were among the first to try the exotic fruit. The homeland of avocado is a supplier on the world market. Latin America, the USA, Spain, Rwanda and Kenya are also exporters of avocados, producing up to 100 thousand tons per year of this fruit.

The fruit has a bubbly green skin that is rough to the touch. After full ripening it darkens. Inside the fruit there is a seed surrounded by oily pulp, which changes color as it ripens from green to yellow. Due to its unusual appearance, the avocado received a second name - alligator pear. And indeed it is a pear covered with crocodile skin!

The shape and size of the fruit may vary significantly. The fruit can be oval or pear-shaped, with a glossy or bumpy surface. The weight of an avocado also differs: from 100-150 g to 1 kg. It depends on the variety and climate zone.

The debate about whether avocados are a fruit or a vegetable has raged for a long time. Indeed, there are some contradictions on this issue. On the one hand, it is a fruit, since the fruits ripen on trees. The fruit contains a stone in the center of the pulp, which also indicates its fruit origin.

On the other hand, the pulp of the fruit contains substances that are more characteristic of vegetables. It tastes like an unripe pumpkin or pear. During ripening, the taste and consistency of the pulp becomes different. Ripe fruits taste like butter with an aftertaste similar to nuts or herbs. Such taste qualities cannot be called fruity.

Avocado has been identified as a fruit, but neither jam nor desserts are made from it. It is more used for salads, appetizers, pates, minced meat. Basically, the fruit “pear” is included in second courses.

In cooking, the main companions of avocado are lime and lemon. They preserve the flavor and color of the alligator pear and prevent it from oxidizing before the fruit can be eaten.

What is avocado

These are the fruits of an evergreen plant, which are rich in minerals and vitamins. The avocado tree reaches 20 m in height. Depending on the variety, the fruits are spherical, oval or pear-shaped, up to 20 cm in length. The average weight of one avocado is 300 g [1].

Due to its unsweetened taste, alligator pear is often mistaken for a vegetable, but it is a fruit [2]. The unripe fruit has a dark green, hard skin that turns black when ripe. In the middle of the avocado is a large ivory-colored seed. It contains harmful substances that cause an allergic reaction and disruption of the digestive system. The pulp of the ripe fruit is oily, yellow-green or green in color. The consistency is vaguely reminiscent of butter. The leaves of Persea americana are saturated with essential oils and contain toxic substances.

What to eat with

Ripe fruits are used in cooking for preparing cold appetizers, salads, sandwiches, soups, and rolls. At the same time, in Vietnam, Indonesia and Brazil, sweet milkshakes are made from avocado, and in Sri Lanka, a delicate dessert is made from sugar, milk and puree of the buttery fruit.

The fruit is popular in vegetarian dishes, as it acts as a complete substitute for meat and eggs, giving food a nutty taste.

The most popular dish made from the buttery fruit is Mexican guacamole. To prepare it, peel the pulp of the fruit, grind it in a blender, add black pepper, salt, your favorite seasonings, and sprinkle with lemon juice.

In addition, the delicate taste of avocado goes harmoniously with seafood, vegetables, meat, and fish.

There are different ways to process alligator pear: it can be eaten raw, fried, boiled, stewed or baked. It all depends entirely on your taste.

Remember: fresh avocados contain the most nutrients, particularly healthy unsaturated fatty acids.

How to clean properly

The avocado is cut lengthwise around the pit; the skin is not peeled. After dividing the fruit into two hemispheres, take out the seed by prying it with the tip of a teaspoon. The part of the fruit planned for consumption is peeled.

Avocado calories

The avocado fruit is full of contradictions. Avocados are high in calories and this is beyond doubt due to their high fat content. But the “other side of the coin” is that it contains mainly monounsaturated fatty acids. They are well absorbed and have many beneficial properties.

It is difficult to say how many calories are in one avocado, which is related to its weight, fat content and variety. There are 208 kcal per 100 grams of fruit, and 150 without the peel. Avocado oil is very healthy, but has a high calorie content, which is 884 kcal.

The avocado fruit is listed in the Guinness Book of Records as the most nutritious fruit. Its calorie content is higher than milk and meat, so it is not recommended to consume more than one fruit per day.

It is easy to calculate that if the fetus weighs 200 g, then the body receives 416 Kcal at one time, and if its weight is greater, then this figure increases accordingly. But it is not necessary to eat fruits en masse; it is enough to consume half a fruit and get only 80 kcal, which will not lead to weight problems or obesity.

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!

Chemical composition of avocado and nutritional value

A huge range of useful components provides avocados with nutritional value and beneficial properties. This incredible fruit contains a “vitamin cocktail”: groups B, K, C, E, A. It is important that the composition includes almost all vitamins of group B. From the periodic table, avocados contain macro- and microelements: potassium, magnesium, manganese, phosphorus, zinc, iron, calcium, fluorine. Other substances also present:

• Avocado contains protein, which is easily digestible and is a building material for cells. It can be used in vegetarian menus.
• Monounsaturated fats, also known as the healthiest fats, enrich the fruit. It occupies a leading position in such important components. Most of all it contains oleic acid, which controls lipid metabolism and reduces the level of “bad” cholesterol. At the same time, the risk of atherosclerosis is reduced.
• B vitamins play an important role in maintaining body tone. They normalize the functioning of the central nervous system, prevent fetal development problems in pregnant women, reduce the risk of ischemic stroke and perform many other “useful things”.
• Antioxidants, which include vitamins A, C, E, zinc and selenium. Their combined effect helps stop oxidation processes, pushing old age into the background. This composition is an excellent prevention of oncology and vascular problems.
• Dietary fiber and sterols, which make up 30% of the daily value, despite the fact that the total amount of carbohydrates is quite low. Fiber regulates the amount of sugar in the blood, normalizes intestinal microflora, and performs the function of removing toxins.

Avocado pits and peels contain a substance called persin, which is poisonous. It acts as an allergen and causes gastrointestinal problems. The crushed bone is used in folk herbalism, since in addition to harmful components it also contains useful components.

Useful properties of avocado for weight loss

To everyone's amazement, it is a fruit, although its composition and structure are like those of a vegetable. The unique thing is that it contains fats that are easily digested and do not turn into body fat, that is, it can be included in the daily diet for weight loss.

The chemical composition does not contain harmful cholesterol and sugar, which is only 2 to 6 percent. But the fruit is more than filled with a whole group of vitamins: A, B, C, D, E, K and P.

Contains a large amount of salts, such as calcium, magnesium, phosphorus, sodium and potassium.

Avocado is the most nutritious and filling fruit in the world.

You can safely eat avocado on a diet, because it can completely replace a person’s entire diet due to the high content of useful and nutritious microelements. Scientists have proven that it is possible to eat just avocados, but it is better to dilute your daily diet with additional non-calorie foods.

If you consume the fruit correctly, you can easily wear clothes a couple of sizes smaller and admire your slimmer body.

The benefits of avocado and its properties

Due to its composition, alligator pear is very useful. It is difficult to overestimate the benefits of avocados for the human body. It is based on the ten most important properties that help the body work stably:

• Has a beneficial effect on the cardiovascular system. This is due to the significant potassium content, which prevents the development of myocardial infarction, atherosclerosis, ischemia, and stroke.
• It has a diuretic effect, ridding the body of excess fluid and reducing swelling.
• Lowers cholesterol due to the presence of folic acid and unsaturated fatty acids. Avocados have proven benefits for liver health.
• “Works” as a preventative against cancer. The risk of malignant tumors helps reduce the presence of folic acid.
• Normalizes blood clotting. This beneficial property is associated with the vitamin K content. Wounds heal faster and bleeding gradually stops.
• Acts as an antioxidant due to the presence of glutathione in the composition, which is called the “elixir of youth and health.” It will destroy free radicals, removing waste, toxins, and microbes from the body.
• Reduces excess weight, promoting the loss of unnecessary pounds. This is possible when using the product in small quantities.
• Slows down the aging process due to the presence of vitamin E, which pushes back the diseases that accompany old age.
• It stabilizes the gastrointestinal tract because it contains dietary fiber and has an oily consistency, which allows the intestines to function well, relieving constipation and other unpleasant consequences when the function of the digestive tract is disrupted.
• The activity of the nervous system is normalized. Depression and anxiety subsides, sleep improves.
• The benefits and harms of avocados for the body have been studied and it is obvious that the beneficial qualities significantly predominate.

Avocado for beauty

The fruits of Persea americana have a rejuvenating effect on the human body. This property is due to the presence of the antioxidant glutathione in avocados, which prevents the aging process. Thanks to this, manufacturers of cosmetic products everywhere include fruit extract in skin creams, bath oils, lipsticks, and hair conditioners. It penetrates deeply into the dermis, providing a pronounced calming, softening and nourishing effect.

What are the benefits of avocado in cosmetology?

The benefits of this fruit oil in cosmetology are as follows [6][11]:

• protects skin from UV radiation and chapping;
• promotes the production of elastin and collagen, fights wrinkles;
• protects the skin from drying out;
• stimulates blood circulation and oxygen exchange in the skin;
• prevents the appearance of age spots during menopause, as well as during pregnancy;
• eliminates split ends of hair, nourishes and moisturizes the scalp, stimulates the growth of strands, gives a healthy appearance, shine and strength to the hair;
• eliminates acne, peeling;
• strengthens the nail plate, prevents the development of inflammatory processes in the nail fold area, moisturizes and softens the cuticle, which makes manicure and pedicure easier.

“Oil” recipes for beauty:

1. Rejuvenating mask for aging skin. Suitable for women over 40 years old. To prepare a vitamin mask, preheat 5 ml of olive oil to 50 degrees, add 5 mg of dry yeast, half of the mashed avocado. Mix the resulting mixture thoroughly and leave for 10 minutes. Apply to cleansed skin of the face and neck, avoiding the areas around the lips and eyes. Leave the product for 20 minutes, rinse with cool water.
2. Mask for combination skin. Tightens pores, mattifies oily dermis. Method of preparation: peel half an avocado, chop in a blender or with a fork. Add 5 ml of lemon juice and one egg white to the buttery puree. Spread the resulting mixture evenly over your face, leave for 15 minutes, rinse with warm water, and apply moisturizer. Remember: if you leave the mask on too long, it will dry out your skin.
3. A product for strengthening nails and eliminating hangnails. Mix 5 drops of avocado oil with 5 ml of lemon juice. Regularly wipe the area around the nails, nail plates, and cuticles with this mixture. After applying the product, do not wash your hands for an hour.
4. Mask for smoothing hair texture, reducing fragility, acquiring natural shine. Mash the pulp of a whole avocado with a fork and rub through a sieve. Add 2 ml of olive oil and one egg yolk to the resulting puree, stir thoroughly. Distribute the finished mask over the entire length of your hair and leave for half an hour. After some time, rinse your hair using shampoo and conditioner.

Thus, avocado oil is a valuable source of nutritional vitamins, macro- and microelements, which is highly valued in the cosmetic industry for its regenerative and moisturizing properties.

The benefits of avocado for women

The exotic fruit protects women from breast cancer. The fruit will not harm expectant mothers, as it helps the normal course of pregnancy and is beneficial for the health of the mother and the unborn baby.

For women during pregnancy, the fruit performs three important functions:

• prevents the development of congenital defects in the unborn baby
• forms healthy immunity of the fetus, which, even before birth, collects the nutrients necessary for growth and development
• makes the mother's skin more elastic, which helps avoid stretch marks after childbirth.

It is best to limit your avocado consumption during breastfeeding. It increases the fat content and nutritional value of milk and the baby may develop diarrhea.

The fresh fruit is actively used by the fair sex as masks. The fruit removes oiliness and shine on the epidermis, helps with dryness and flaking, and is used as a soft peeling. Avocado oil is beneficial for the skin around the eyes. Due to fatty acids and vitamins, it smoothes out crow's feet well.

Diets: nutrition tips

The benefits of avocados in dietetics: despite the high fat content, with the right approach, it can reduce body weight. One fruit a day is enough to start the process of burning fat and normalize metabolism.

Three-day avocado diet:

• Breakfast: half a fruit and 100 g of low-fat cottage cheese.
• Lunch: Salad consisting of 1⁄2 cucumber, 1⁄2 avocado, egg and herbs, dressed with lemon juice.
• Dinner: 100 g of boiled lean beef and avocado with cottage cheese.

This diet is recommended for 3 days, during which 2 kg are lost. overweight. In the future, you need to adhere to a dietary, low-calorie diet, maintaining the balance of necessary components.

You should not eat unripe fruits: they have hard pulp and are practically odorless and tasteless. Only ripe fruit has benefits and taste (not for everyone). It is one of the components of salads and sauces. Consumed in combination with herbs, vegetables, sour fruits, red fish.

Selection of ripe avocado and features of its storage

When purchasing, it is important to pay attention to the following points:

1. The skin of the fruit must be clean, without stains, cracks, dents, or damage.
2. The color of ripe fruit is uniform, close to black.
3. When pressed, the fruit should squash slightly.

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Green avocado tastes like an unripe pear or pumpkin, has a hard skin and dense flesh. The ripe fruit has a subtle nutty aftertaste, reminiscent of a puree of butter and herbs.

How to ripen green avocados at home

To improve the taste and soften the texture, it is recommended to store the fruit at room temperature - this will allow it to ripen in 2-3 days.

Why is an avocado dark inside?

The oily fruit changes color if storage conditions are violated.

Remember: you cannot keep a ripe avocado in the refrigerator, because it will not ripen there and will spoil. As a result, the fruit will lose its freshness, aroma and begin to darken. It is recommended to initially buy ripe fruits and not store them, but eat them within 24 hours after purchase.

The benefits of avocado for men

The fruit is a natural aphrodisiac and has a beneficial effect on reproductive function. Avocado for men is beneficial in three cases:

• During the treatment of impotence and infertility. The extract is additionally introduced into medications aimed at solving this problem.
• To increase muscle mass. The benefit of the fruit lies in the composition of plant proteins, so active muscle building occurs during sports training.
• As a means of preventing heart pathologies. One of the important chemical elements in the fruit is potassium. Due to it, blood pressure returns to normal and the possibility of heart attacks is reduced.

Vitamin composition

The fruits are considered a valuable crop in terms of composition and rich properties. The value of the fruit is very high. Moreover, the entire energy value comes from the necessary elements, since avocado contains almost no harmful fats and glucose.

Do you think it is possible to eat an avocado seed and what properties does it have? We have already answered these questions in the article: Is it possible to eat avocado seeds?

The composition of the fruit is proteins, fats and carbohydrates, as well as nutritional fiber, minerals, biologically active elements and water. Of the mineral elements, the structure of the fruit is rich in potassium, which is found more than in bananas and dried apricots, phosphorus, calcium, magnesium, copper, manganese and iron. From vitamins: ascorbic acid, B vitamins, vitamin A, PP. The fruit is especially rich in vitamin E, which helps saturate cells with oxygen.

Another significant component in avocados is oleic acid, which can help break down harmful cholesterol in the blood and prevent the formation of plaques and blockage of blood vessels.

Harmful if consumed

Avocado is a neutral fruit, the beneficial properties of which are obvious, and the negative effects are minimal. The harm of exotic avocados manifests itself in the form of individual intolerance to the product and frequent diarrhea. Consuming excessive amounts of the product can lead to unpredictable consequences, since the fruit is rich in fat.

Children are allowed to try the healthy product in small quantities, since the fruit is unusual for our diet and avocados should be tried with caution. If there are no problems after the first serving and the child likes the innovation, then a quarter a day (or use in salads) will be quite enough. There is no allergy to avocados.

In order for the fruit to be truly useful, its correct choice is important. With a moderate green tint to the fruit, you can be sure that after 3 days it will be ready for consumption. When an avocado is dark green and soft, it is already overripe. If the pulp under the cutting is light yellow, then the product is ready for use. Very overripe or underripe fruit can cause harm, causing gastrointestinal upset.

Avocado is not a popular product due to its specific taste. This is a fruit for everyone. But the beneficial properties of avocados are beyond doubt, and the composition pleases with the abundance of components necessary for the body. Therefore, after trying avocado, try to fall in love with the fruit by introducing it into your diet at least in small quantities.

Avocado in cooking

Residents of the tropics widely use avocados in cooking. For example, a traditional Mexican snack called guacamole is made from alligator pear pulp, pureed, with salt, seasonings, vegetables and lime juice.

The ripe pulp of the fruit is used to prepare salads, cold appetizers, sandwiches, sushi, milkshakes and sweet creams. Proponents of plant foods use avocados as a replacement for animal proteins - eggs and meat.

The flesh of an unripe alligator pear is very dense, similar to an unripe pumpkin and pear. The pulp of a ripe avocado has a more delicate, oily consistency with a high content of vegetable fats. The taste of the berry is very specific and does not resemble any fruit or vegetable we are familiar with. There is no acid, sweetness or bitterness, but this allows you to use lemon, lime, salt, pepper, spices or herbs to give the product the desired taste.

In traditional Latin American cuisine, fruits are boiled, stewed, fried, baked and even canned. In our latitudes, it is eaten raw, and added to salads and snacks last, since the ripe pulp quickly darkens in the air.

To avoid oxidation and spoilage of appearance, the exotic fruit is sprinkled with lemon (lime) juice or very quickly mixed with sauce and other ingredients.

How to choose and peel the berries correctly?

To enjoy eating exotic berries, you need to learn how to choose them correctly. To do this, you should pay attention to the appearance and condition of the fetus, examine it and lightly press it with your finger in several places.

The hint in the photo below will help you remember how to choose the right avocado at the market or in the supermarket:

If store-bought fruits are too hard, don’t despair. The berries need to be kept for several days at room temperature, and they will definitely ripen. To speed up the ripening process, avocados can be placed in a bag with a banana or apple.

But you shouldn’t buy overripe fruits - they will bring nothing but disappointment. You can determine the degree of ripeness of an avocado by the appearance of the place where the stalk is attached:

Since the peel of the exotic fruit is not advisable to eat, to clean it you will need a knife with a well-sharpened thin blade. Avocado cutting process step by step:

1. Wash the fruit.
2. Carefully cut along the entire perimeter, resting the knife against the seed and dividing the berry into 2 halves.
3. Take the cut parts with both hands, rotate them around their axis 90 degrees relative to the center and lift one of the halves.
4. Remove the bone.
5. Make a small cut in the place where the stalk used to be, pull the skin and remove.
6. If the peel cannot be removed, remove the top layer 2-3 mm thick with a knife.

If you plan to use the avocado in the form of a puree or creamy paste, it is enough to cut the fruit into two parts and remove the pulp from the halves with a regular tablespoon.

Is it possible during pregnancy?

The fetus is rich in folic acid, which reduces the risk of premature termination of pregnancy and the formation of neural tube defects in the fetus.

A sufficient amount of this substance normalizes the tone of the uterus and lower urinary tract, preventing the development of pyelonephritis, which is extremely common in women during pregnancy.

The recommended maximum daily intake of avocados during pregnancy is 300-400 grams.

Pregnant women should definitely include avocados in their diet (up to 1-2 fruits per day).

How to eat avocado, avocado salads

You can eat avocado fruits in their usual form, simply eating the pulp with a spoon, preparing cold snacks from it, such as sandwiches, salads, cocktails and much more.

I suggest you look at a couple of simple recipes with avocado.

Sandwich or light snack with avocado

This is perhaps the easiest way to eat the avocado fruit.
Peel the avocado, remove the pit from the fruit, and cut the fruit halves into slices. After this, you need to place the slices on a piece of bread. If the fruit is very soft, it can be spread on bread like butter.

For such sandwiches, brown bread, grain bread, bran bread, or low-carbohydrate bread are best.

You can put a piece of processed cheese on top of such a sandwich, or sprinkle with finely crushed nuts.

By adding a glass of kefir to such a sandwich, you will get an excellent snack that can easily replace dinner.

Fruit salad with avocado

Cut any fruits you have on hand, such as apple, kiwi, pomelo and avocado, into small cubes or slices.

Season with light low-calorie yoghurt, mix, and eat with great pleasure.

Avocado diets

There are three types of diets you can use to lose weight:

• It is based on one product (mono-diet) - eating avocados and water throughout the day.
• Drawing up a proper nutrition menu, observing calorie standards.
• Cleansing the body lasting one day.

Weight loss will only occur if there is a calorie deficit in your daily diet.

Warning: Avocado seeds are poisonous and should not be eaten.

Answers to frequently asked questions

Below are answers to the most controversial aspects of eating avocados:

1. How and in what form is it best to consume? It is recommended to eat avocados fresh. To do this, you need to: wash the fruit, cut it into 2 parts and remove the stone, and then eat the pulp with a spoon or cut it into cubes and then add it to a salad or sandwich. There are many delicious recipes online. It is recommended to consume no more than 1-2 fruits per day.
2. Can I eat on an empty stomach? Yes! Avocado is not capable of harming the healthy mucous membrane of the stomach and underlying parts of the digestive tract. You can eat it in the morning, even on an empty stomach - it makes an excellent nutritious breakfast.
3. Is it possible to eat before bed? The fruit is rich in fatty acids and fiber, which require “hard work” of the digestive system. Eating avocado at night before bed can disrupt sleep and natural physiological changes in blood circulation in internal organs. You should take the fruit no later than 2-3 hours before bedtime.
4. Is it possible for children? Yes! The maximum norm for children under 3 years old is 30 grams of avocado pulp per day, from 4 to 10 years old – ½ fruit or 100 grams, from 11 to 18 years old – 1 fruit (about 200 grams).
5. Is dried fruit healthy? Dried avocado has a lower range of valuable nutrients, but not their complete absence. This dried fruit goes well with vegetable soups and whole grain porridges.
6. Application and properties of oil. Avocado oil has antibacterial, nourishing, moisturizing and regenerating effects. Used to increase the elasticity and moisture of the skin, prevent the formation of wrinkles, accelerate the healing of various wound defects, improve the health of the hair (eliminates dryness and fragility).
7. The use of seeds. It should be remembered that the avocado seed contains tannins - toxic and carcinogenic substances that are dangerous to the human body. The core of the fruit has an extremely unpleasant bitter taste and is not recommended for consumption in large quantities. The maximum daily dose is ¼ bone. In small volumes, the bone reduces the level of total cholesterol in the blood, improves the motility of the digestive system and saturates the body with certain vitamins. Before taking it, it should be carefully removed and crushed in any available way. To soften the unpleasant taste, it is necessary to remove the brown skin from the pit.

Is it possible for the woman to be harmed?

Modern scientists have been studying the effect of avocado on the female body for a long time and have come to the unequivocal conclusion that the fruit can cause harm, but only slightly. Accordingly, in the event that there are contraindications. The main adverse reaction is an allergy, which is why the following conditions occur:

• itching;
• skin rashes;
• burning;
• irritation;
• skin redness;
• swelling and Quincke's edema, leading to suffocation.

The benefits of avocados outweigh the harmful effects. But to avoid allergies, you should not overuse the fruit. Remember that it is better to stick to the golden mean than to then deal with the treatment of adverse reactions. Is it worth talking about consuming a seed that contains toxic compounds?

Avocado diet

The main dish of the diet is avocado. To lose weight, it is recommended to use the recipes given below. Such a menu will not only allow you to lose a few extra pounds, but also improve your well-being. Following the avocado diet makes it possible to lose up to 1.-1.5 kilograms in 3 days, depending on the initial weight.

A gentle and varied menu will allow you to achieve similar results in a week. This diet is easier to follow, since nutritionists allow the inclusion of fermented milk products, as well as dietary meats, in the menu.

Let's look at what the diet might look like in the table:

Fat burning diet

The diet presented in table. 3 is distinguished by strict rules: the number of avocados is no more than 4-5 per day, cottage cheese up to 5% fat, no more than 300 grams of meat.

The given diet is usually called a fat-burning diet, which is used to quickly cleanse the body.

For three days

This option is somewhat simpler due to the inclusion of snacks in the diet.

We eat separately

Suitable for separate power followers. Avocados should not be eaten with sweet fruits or nuts. In combination with tomatoes, cucumbers, carrots, celery and peppers, avocado will bring more benefits.