Nutritional properties and benefits from avocado
Although there are commonly doubts whether avocado is a fruit or vegetable, the avocado is classified as a fruit native from Mexico, Colombia and Venezuela, which grows on the tree of the same name (Lauraceaefamily). Its water content is lower than that found in most fruits (70% approx.) and although the fat content is much higher, these are mono-unsaturated fats, also known as good fats (as they contribute to take care of the heart), whose main function is a source of energy. Among these good fats, the content of 72% oleic acid (same as in olive oil) is highlighted. It helps to reduce blood pressure and bad cholesterol. Avocados are also low in carbohydrates and salt, but rich in fiber that helps you to reduce blood sugar.
In terms of vitamins, avocado is a good source of vitamin E, vitamin C and vitamin B6. Vitamin E has antioxidant capacities and contributes to hair and skin regeneration. Vitamin B6 helps the nervous system. The consumption of 200g of avocado gives 33% of the recommended daily intake of vitamin B6 for a man aged 20 to 39 years with moderate physical activity and 38% in the case of women with the same characteristics.
If that was not enough, avocado is a better source of potassium than bananas, a fruit commonly recommended for obtaining this mineral, (14 and 10% respectively). Potassium contributes to the normal functioning of the nervous system and of the muscles. And if you are pregnant, adding avocado to your food becomes essential as it is a good source of folic acid and will help ensure the optimal development of the fetus.
And you, do you already consume avocado regularly? If not, what are you waiting for? Not only do they make your food look beautiful, avocados also make them delicious, healthy and give you incredible health benefits.
- Fundación Española de la Nutrición. (S.F.). Aguacate [Archivo PDF]. Recovered from: http://www.fen.org.es/mercadoFen/pdfs/aguacate.pdf
- Palacios, M. (2010). El aguacate y sus diferentes aplicaciones en 25 recetas [Archivo PDF]. Recovered from: https://dspace.ucuenca.edu.ec/bitstream/123456789/1626/1/tgas14.pdf
- (2019). Food Data base: Raw avocado. Recovered from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/341528/nutrients