Avocado - benefits and harms to the body, calorie content

Avocado is an incredibly healthy fruit. Its pulp contains almost all the vitamins necessary for the human body. This fruit is rich in both minerals and monounsaturated fats, which are easily absorbed by the body and at the same time give a feeling of fullness for a long time. Due to its composition, avocado has become a popular dietary product. It is suitable for both weight loss and sports nutrition.

Avocados are good for both women and men. It is recommended to be included in the diet for people who have problems with high blood pressure or heart disease. For the digestive system, avocados are an indispensable tool that reduces acidity and helps to cope with constipation.

Let's figure out in more detail what kind of fruit it is - an avocado.

Calorie content of avocado, chemical composition and nutritional value

Avocado has a rich chemical composition and high nutritional value. In terms of a variety of nutrients, nutritionists consider this fruit to be the most balanced. As for the calorie content and composition of the BZHU, this information is given in more detail below:

At the same time, the energy value of a raw product without pits and peels per 100 g is 160 kcal. The calorie content of 1 avocado is difficult to calculate, since each fruit has a different weight, but from average calculations it follows that one avocado contains 200 g, that is, approximately 320 kcal.

The calorie content of the product may differ, and there are varieties in which up to 212 kcal per 100 g. Such an energy difference directly depends on the variety and place where the fruit was grown. Many are alarmed by the high figure in the fat column. However, the fats in avocados are harmless to the body, they are vegetable and are quickly absorbed, leaving a feeling of fullness.

It is also known that 100 g of avocado contains 73.23 g of water, and the fruits are also rich in fiber, which has a beneficial effect on the intestines. The avocado contains 6.7 g of this component, which makes the fruit especially beneficial for the digestive tract.

This fruit is rich in vitamins.

So, avocado contains a lot of beta-carotene - a fat-soluble vitamin, a powerful antioxidant that synthesizes vitamin A. High in vitamins K and B9. The first is incredibly useful for humans and is responsible for blood clotting, and B9 (or folic acid) has a beneficial effect on the emotional background of a person, smoothing out nervous disorders and eliminating depression.

Every day, a person needs more than 100 mg of essential minerals, and so, many of the essential substances are in avocados.

Potassium regulates water balance and normalizes the heart rhythm. Since there is a lot of this mineral in avocados, the fruit is recommended for people with heart problems.

Avocados have few contraindications, but they have a lot of useful properties, which we will discuss in detail in the next section.

Benefits for the human body

The benefits of avocados for the human body are due to the harmonious combination of vitamins, minerals and beneficial fatty acids it contains.

Let's take a closer look at this issue:

1. The positive effect of this product on the heart due to the large amount of potassium, magnesium and several other nutrients important for the cardiovascular system. Doctors recommend eating avocados to prevent stroke and atherosclerosis.
2. In people with low hemoglobin levels, this fruit should also become permanent in the diet. The amount of iron is fully consistent with the daily rate that a person needs.
3. Relieves problems of the digestive system and constipation.
4. Oleic acid, which is part of the fruit, helps break down cholesterol and prevents its formation.
5. Vitamin B6 normalizes liver function.
6. Avocados are just as good for the eyes as they help maintain visual acuity. Doctors recommend consuming the fruit to prevent cataracts.
7. Vitamin E has a beneficial effect on the skin and hair: it is used in face and hair masks.
8. For people with diabetes, avocados are a must. 30 g of fruit contains only 3 g of carbohydrates and no more than 1 g of glucose, so people with diabetes do not have to worry about a sharp jump in sugar. Also, avocados are high in fiber and fat, they are well absorbed, but digested slowly, which also regulates blood sugar levels.

Important! All the beneficial properties that avocado has are preserved only in the raw product. After heat treatment of the fruits, practically nothing useful will remain in them. You can eat dried avocados: in such a product, some of the nutrients are retained.

Avocado oil is also useful, but more for cosmetic purposes: it is used to prepare masks, creams, shampoos and other skin care products. It is also added to massage oil and used in aromatherapy. This product prevents the appearance of wrinkles and age spots. Avocado oil moisturizes and nourishes the skin of the face and body. This product gives strength to hair and nails.

But avocado pits and peels are harmful to human health. They contain substances such as persin and tannin, which lead to disorders of the digestive system, and in some situations can provoke an allergic reaction. Therefore, you should not eat the kernels of this fruit, especially since they taste bitter.

© olyina - stock.adobe.com

For women, avocado is beneficial not only as a component of cosmetics. Some doctors believe that this product should be used as a preventive measure against breast cancer.

Men should also not give up on avocado, because it has a positive effect on potency: it enhances libido, acting as a natural aphrodisiac. Also, this wonderful product serves as a preventive measure against prostate cancer.

How much avocado do you eat per day to get enough nutrients? The dose recommended by doctors is 100 g per day. As for exactly how to consume this fruit, it all depends on personal preference. You can eat it as a snack, or as a side dish for meat or fish.

For people who practice dietary food and a healthy lifestyle, avocados are an irreplaceable product.

Avocado in sports nutrition and diet

Any diet requires a competent approach, so it is important to make the menu nutritious and healthy. This is especially important for athletes. In pursuit of a beautiful body, men and women spend a lot of time in the halls, while spending a lot of energy. Only a balanced diet can solve the problem of recuperation. So, avocado must be present in the sports menu. It is especially recommended to eat it after exercise, as the fruit gives a feeling of fullness. Moreover, its polyunsaturated fats are completely absorbed.

Avocados have long occupied a place of honor in dietary nutrition. It is almost impossible to replace it with another fruit, since there is no equal in composition to it.

However, doctors strongly advise women not to practice mono-diets. For weight loss, do not eat only avocados. Firstly, it has a high calorie content, and secondly, the diet must be correct so that the body does not experience stress. For a sustainable result, nutritionists are advised to remove all flour products from the diet, replacing them with avocados.

Not every diet can include avocados. For example, on the diet of Ducan and Protasov, this product is prohibited due to the large amount of fat. It is permissible to use avocados on the Kremlin diet, but here you must not go beyond the daily dose.

The best option for avocados is the keto diet, which takes into account the benefits of the fruit, such as high amounts of fiber and polyunsaturated fat.

If you can't eat all of the fruit right away, keep it in the refrigerator. At room temperature, the avocado flesh will turn dark and unappetizing.

Avocado has a neutral taste, so it can be used in a wide variety of dishes. This fruit goes well with vegetables, fish and meat, as well as citrus fruits. How to use avocado in your diet? It can be cut into slices or mashed, the main thing is not to allow heat treatment, otherwise the product will lose all useful substances.

© 9dreamstudio - stock.adobe.com

Harm to health

Despite all the beneficial properties, this fruit also has disadvantages:

1. Avocados are high in calories. If you get carried away with its use, you will not be able to lose weight, on the contrary, a sharp set of extra pounds will begin. Therefore, it is important to control the amount eaten.
2. It is a dangerous fruit for people who are allergic to latex. Oddly enough, but this product contains a minimum amount of latex, which can be a problem for allergy sufferers. Therefore, it is necessary to pay attention to the reaction of the body after eating the fruits: if nasal congestion, cough, itching appear, immediately consult a doctor.
3. Another consequence of eating avocados is diarrhea. The product can both treat constipation and provoke diarrhea if you eat too much of the fruit. Control the quantity.
4. Keep in mind that avocado seeds and skins are bad for you. The core contains a toxic substance that can lead to stomach problems and even blood clotting problems. By the way, tannin is present in many unripe fruits, which is why they have such a sharp and bitter taste.

Avocado oil with individual intolerance can also be harmful to health.

The above contraindications apply to both men and women. However, if you correctly introduce the product into the diet, problems will not arise, and your health will only improve.

© photopitu - stock.adobe.com

Outcome

Avocado is a unique fruit that definitely deserves attention. It contains many vitamins, minerals, and has a high nutritional value. The product has a beneficial effect on the skin, hair and nails, helps to improve the functioning of the cardiovascular and digestive systems.

For those who are on a diet or play sports, this fruit is just a godsend, as it saturates the body with all useful substances and gives a feeling of fullness due to the presence of complex carbohydrates in the composition.

With all its pros and cons, only the competent use of the product can guarantee a good result. Try to control your diet, make it varied - and then the body will thank you with excellent health!

Watch the video: 6 Things You Should Never Do After Eating (November 2024).