Avocado is a creamy textured fruit that grows in temperate climates. It is also known as alligator pear and butter fruit. Normally, fruits consist of carbohydrates, while avocados are a fruit made up of oils. Avocado is the fruit of the tree known scientifically as Perseaamericana. Our country, in the Mediterranean region, especially in Antalya and Alanya, is cultivated in gardens. Its homeland is South America and it is a warm climate plant.
Avocado is a plant that stays green all year round. It grows in regions that are approximately above 30 ° C and humidity does not fall below 50%. Avocado tree; It is a plant with crooked branches reaching a height of 6-20 meters and a brittle structure, growing mostly flat, sometimes vertically. Its weight is usually between 170 and 500 g.
What Are the Benefits of Avocados?
Avocado and eye health
Avocado is the only fruit that contains a significant amount of monounsaturated fatty acids (MUFA). Although it is in the fruit group, its healthy fat content is high. Antioxidants such as glutathione and lutein, which are higher in avocado than all other fruits, protect eye health and also reduce the risk of eye diseases that may occur in advanced ages.
Positive effects of avocado on cholesterol and triglyceride elevation
Oleic acid, one of the unsaturated fatty acids, constitutes more than 3/4 of the oil content. Oleic acid; It is a fatty acid that causes atherosclerotic heart diseases, reduces low density lipoprotein (LDL) cholesterol level in the blood, activates the center that creates satiety signal in the brain, helps us stay full for a long time and helps to consume less calories. Also, avocados, which are a good source of potassium, provide more potassium than bananas.
Avocado benefits for intestine health
Avocado, a fruit rich in fiber; It relaxes the digestive system, prevents constipation, benefits the beneficial bacteria in the intestines. 200 gr avocado contains 17.1 gr carbohydrate. 13.5 grams of the carbohydrate contained in avocado consists of fiber. The consumption of fiber-rich foods in daily diets has an effect on regular bowel work, weight control and a more balanced blood sugar. Up to 75% of the fibers contained in avocados are insoluble fibers. Insoluble fibers regulate bowel movements. It helps to increase the number of defecations by making stools thickened. Since adequate fiber intake will also feed the probiotic bacteria in our intestines, it is important to consume high-fiber foods.
Avocado benefits for cardiovascular health
Avocado; It is rich in antioxidant vitamins (vitamins A, C and E) that play a positive role in reducing cardiovascular diseases by reducing the oxidation of low density lipoproteins (LDL) in the blood. Avocado destroys toxic substances in the body. Thus, it plays an active role in preventing diseases by slowing down the aging process. According to the results of many studies; with potassium consumption, the risks of heart attack, kidney failure and stroke are reduced. In this way, blood pressure is also balanced. Avocados, an effective fruit in the management of type 2 diabetes, also contain plenty of glutathione, which is involved in DNA synthesis and repair. It also facilitates the absorption of karatoneids, which are necessary for the body.
Things to consider when consuming avocados
Warning: It should be paid attention not to consume excessively due to its high calorie. In sensitive and hypersensitive people; It may cause some allergic problems such as itching and redness. Therefore, consumption should not be excessive.
Avocado consumption can help reduce bad cholesterol levels with a cholesterol-reducing medium-fat diet. However, since avocado represents the oil group, you need to reduce the oil in the recipe where you use avocado.
Effects of avocado on appetite control
Avocado is a food high in fat and fiber. Foods with high fat and fiber content leave the stomach more slowly. At the same time, it gives a feeling of satiety for a longer time. Avocado consumption can make us hungry more slowly between meals. In this way, it can help us eat less calories at the other meal. It is also stated that it is effective on weight loss with its positive effects on the intestines.
The use of avocado in cosmetics
Avocado; besides the food industry, it is also used in the cosmetics industry due to its oil content. Avocado oil attracts a lot of attention in Italy and France. Avocado oil is also an important raw material in the cosmetic industry. From avocado oil; sunscreen and beauty creams, health soaps and cosmetic shampoos are made. Avocado masks can be made simply even at home to beautify the skin, give it softness and vitality, and especially to restore the moisture lost by dry skin.
How is avocado consumed?
Avocado is a fruit consumed in its mature form. If you bought unripe avocados, keeping them at room temperature next to an apple or banana for a few days will allow them to ripen. It can be consumed with protein groups such as avocado, egg and cheese, which are both delicious and rich in nutritional value. You can use it alone or add it to your smoothies and make sugar-free desserts with avocado.
Avocado nutritional values
- 1 large (200 g) avocado contains 17.1 g of carbohydrate. However, 13.5 grams of the carbohydrate it contains is fiber.
- 1 large (200 g) avocado contains 4 g of protein.
- 1 large (200 g) avocado contains 29.5 g of oil. About 23.4 g of the oil it contains are unsaturated fatty acids.