Very often, diets advise you not to eat avocados because they are high in fat and their caloric intake is high, and yet… with its creamy, soft texture and its fresh taste, avocado will be your ally.
The nutritional value of a small avocado : 100 grams
Calories : 160 kcal
Protein : 2 g
Carbohydrates : 9 g
Lipids : 15 g
Avocado contains good fat
This fruit is certainly rich in fat, but not just any : the fat contained in avocado is mainly a good fat (called monounsaturated).
Explanation of monounsaturated fats : they are healthy and useful fats for our organism. They have several roles as a source of energy, in the nervous system, and in protection against cardiovascular disease.
Avocado contains fiber
This fruit contains around 9 grams of fiber. This corresponds to more than 25% of the recommended daily intake for an adult.
Explanation of fibers : Fiber is useful for the proper functioning of gastrointestinal transit : they reduce constipation, and the risk of developing digestive disorders. Fiber gives us a feeling of fullness.
Fiber also plays an important role in bad cholesterol (LDL) levels because it helps normalize blood sugar levels, and they lower the risk of developing diabetes.
Avocado is full of good vitamins
This fruit contains more than 20 vitamins, and minerals : including vitamin B, vitamin C, vitamin K, and luteins and potassium.
It is rare to find so many nutrients in the same fruit.
Avocado prevents many diseases
This fruit protects :
against metabolic syndrome and diabetes
As we saw above, avocado is high in monounsaturated fat, especially oleic acid. These fatty acids improve the body's lipid levels and help prevent abdominal fat buildup, metabolic syndrome, and diabetes.
Oleic acid can also help lower cholesterol levels by lowering LDL (bad cholesterol) and raising HDL (good cholesterol).
Vitamins Beneficial to Sight :
This fruit is also very rich in lutein which is, along with zeaxanthin and cryptoxanthin, one of the three carotenoids essential for good vision.
This fruit helps fight against the effects of stress thanks to its richness in vitamin B5 (pantothenic acid), magnesium and potassium.
For the pregnant woman
This fruit is rich in folate, which is essential for pregnant women. (folate helps prevent birth defects affecting the brain and spine)
Recipe ideas with Avocado :
* In salad
* In soup
* As a salad seasoning (with a drizzle of olive oil)
* As an accompaniment to pasta to replace tomato sauce
* This fruit goes very well with mushrooms, garlic.
* and ... to your ideas :)
To sum up, avocado is very high in good fats and nutrients, and it does not contain salt or cholesterol.
Thanks to its antioxidants, it warns you of certain diseases, promotes good health and will help you lose weight, so do not ban it and add it from time to time on your plate.