Avocado: benefits for the body, how to choose the right one and what to eat with an overseas fruit

Avocado fruits, depending on the variety, may differ in appearance. The shape of this fruit can be spherical, oval or pear-shaped with a smooth or ribbed skin. The skin color of an unripe avocado can be light green or dark green, while that of a mature avocado is most often black-purple or black-burgundy (however, there are varieties of this fruit that have a light green skin color when ripe). Different types of avocados also differ in taste.

Inside, the fruit contains an oily, sweetish pulp and a large bone, which can be up to 30 percent of the weight of the entire fruit by weight.

The weight of a ripe avocado, most often found on the shelves, varies from 150 to 350 grams. The weight of the fruit is affected by its variety. For example, the 'Avozilla' avocado, bred in South Africa, can weigh between 0.8 kg and 1.5 kg.

Popular Avocado Varieties

There are about 400 varieties of this exotic fruit. The most common varieties on the shelves: "Hass", "Gwen", "Fuerte", "Pinkerton", "Ettinger", "Zutano", "Bacon".

Avocado variety "Hass"

This variety is bred in America. Ripe fruit has a dark purple skin color, almost black. The pulp is green-yellow. Its shape is oval, the skin is thick, rough, bumpy. The taste is buttery-creamy with characteristic nutty notes. The bone is of medium size. Because of its distinctive taste (compared to most other varieties), as well as its dense skin (which makes it easy to transport the fruit without damage), the Hass variety has gained considerable popularity throughout the world.

Avocado variety "Gwen"

'Gwen' is a variety of 'Hass' avocado that has distinctive features. This fruit, like the Hass variety, has a rounded shape, a rough peel, but is significantly cast in color. The fruit of the "Gwen" variety has a lighter, greener skin. Fruits of this type grow in small sizes (weighing on average 150-190 grams), inside which there is a large bone, which makes up to 40 percent of the total weight of the fruit.

Avocado variety "Fuerte"

The most common variety of this fruit. The shape of "Fuerte" resembles an elongated drop. The ripe fruit has a smooth, light green skin (not dark) that is easy to peel without cutting the fruit. Inside the fruit, the stone is medium or very small in size, the flesh is light. This type of avocado has a sweet and creamy taste, sometimes with a sour cream or cheese flavor.

Avocado variety "Pinkerton"

A ripe avocado of the Pinkerton variety has a pear-shaped, dense, rough green peel that is difficult to peel. This type of avocado has a juicy, watery pulp of high fat content with a nutty flavor. The stone of "Pinkerton" is very small compared to other varieties. The mass of the fetus can reach up to 500 grams.

Avocado variety "Ettinger"

This type of avocado has an oval, oblong shape. "Ettinger" differs from other varieties in its long shelf life. Ripe fruit has a smooth, bright emerald skin, but over time, the skin of an avocado wrinkles and darkens. It is important to distinguish a ripe fruit from a spoiled one. An overripe avocado of this variety has dark spots on the peel. This type is distinguished by a pronounced pistachio flavor and a soft pulp texture that resembles processed cheese.

Avocado variety "Zutano"

One of the tastiest summer avocado varieties, similar to Fuerte. The fruits of this species grow weighing about 400 grams. Ripe fruit has an oval shape, light green dense skin that is easy to peel, yellow flesh. The stone in this variety is most often very large. This variety differs from others in its sweet and sour taste.

Avocado variety "Bacon"

Characteristic features of this type of avocado: thin, smooth peel, which practically does not change color during ripening. The fruits of this variety have a weight of 120-170 grams. "Bacon" is one of the leanest varieties of avocado, having a watery greenish flesh. Their shape is rounded, the peel is smooth, dark green.

KBJU avocado

Nutritional value (per 100 g of product):

Calories -160 kcal

Proteins - 2 g

Fats - 14.7 g

Carbohydrates - 1.8 g

Dietary fiber - 6.7 g

Water - 73 g

Avocados are 90% fat, and only 5% protein and 5% carbohydrates.

This product is also rich in vitamins and minerals:

Saturated fatty acids - 2.126 g

Monounsaturated fatty acids - 9.799 g

Polyunsaturated fatty acids - 1.816 g

Vitamin A - 7 mcg

Beta-carotene - 0.062 mg

Vitamin B1 (thiamine) - 0.067 mg

Vitamin B2 (riboflavin) -0.13 mg

Vitamin B4 (choline) - 14.2 mg

Vitamin B5 (pantothenic acid) -1.389 mg

Vitamin B6 (pyridoxine) -0.257 mg

Vitamin B9 (folic acid) - 81 mcg

Vitamin C (ascorbic acid) - 10 mg

Vitamin E (alpha tocopherol) - 2.07 mg

Vitamin K (phylloquinone) - 21 mcg

Vitamin PP (nicotinic acid) - 1.738 mg

Potassium - 485 mg

Calcium - 12 mg

Magnesium - 29 mg

Sodium - 7 mg

Phosphorus - 52 mg

Iron - 0.55 mg

Manganese - 0.142 mg

Copper - 190 mcg

Selenium - 0.4 mcg

Fluorine - 7 mcg

Zinc - 0.64 mg

Due to the high content of nutrients, avocados have a beneficial effect on the human body. The composition of this fruit includes B vitamins, which are of great importance for maintaining HEALTH.

Vitamin B1 (thiamine), which is part of the avocado, affects almost all tissues and systems of the body. In a person, pain sensations decrease, mental activity increases, the functioning of the central NERVOUS SYSTEM improves. In addition, thiamine improves the functioning of the heart, thyroid gland, and liver.

An important source of strength is vitamin B2 (riboflavin), contained in an exotic fruit. It improves metabolism in the skin and hair follicles. Also, riboflavin is involved in the regulation of fat metabolism, normalization of the outflow of bile, improves the absorption of vitamin B6 (pyridoxine).

Vitamin B5 (pantothenic acid) provides energy balance in the body, as it is involved in the metabolism of proteins, fats and carbohydrates, through which all metabolic processes in the body proceed. Vitamin B5 also reduces the activity of the sebaceous glands, preventing skin diseases, and accelerates the regeneration of living tissues. In addition, pantothenic acid is involved in the formation of red blood cells (erythrocytes), as well as in the production of sex and stress hormones.

Thanks to vitamin B6 (pyridoxine), which is part of the avocado, the use of this fruit helps to maintain the balance of glucose in nerve cells, reduce the level of "bad" cholesterol and maintain fluid balance in the organs. In addition, vitamin B6 prevents cell aging, prevents hand numbness and muscle cramps.

Avocados also contain an important vitamin B9 (folic acid), which supports the normal functioning of the immune system, due to its participation in the formation and division of cells of the immune system, the mucous membrane of the gastrointestinal tract, and the skin. In addition, folic acid is necessary for the formation of healthy blood cells in the bone marrow, so eating avocados helps prevent megaloblastic anemia. Also, vitamin B6 is involved in the metabolism of methionine protein, and contributes to the production of norepinephrine and serotonin, which provide a good psycho-emotional state of a person.

No less important properties are possessed by other substances (except for B vitamins) contained in avocados.

Vitamin C, which is part of this fruit, helps to synthesize collagen (a protein responsible for the condition of the skin, hair, cartilage and blood vessels). Also, this vitamin prevents the formation of free radicals, thereby protecting human DNA. Vitamin C also supports glutathione levels, so eating avocados reduces the damaging effects of toxins on the body.

Due to the antioxidant properties of vitamin E, which is part of the fruit, the use of avocados reduces the risk of cancer (this vitamin helps restore cell membranes and protects tissues from free radicals). Also, vitamin E prevents the formation of blood clots and cholesterol plaques, improves the elasticity of large and small vessels, promotes the absorption of other beneficial substances, and protects vitamin A from destruction in the body.

Avocados also contain vitamin K (phylloquinone), which ensures the performance of vital body functions. Thanks to this vitamin, calcium obtained by a person from food is properly absorbed (it is not deposited in the vessels, but is directed to the construction of bone tissue). Eating avocados helps build strong, healthy bones. In addition, vitamin K is involved in the regulation of blood clotting and increases insulin production.

The use of avocado helps to reduce stress and normalize blood circulation, as it contains vitamin PP (nicotinic acid), which has a beneficial effect on internal processes in the body (it inhibits the production of hormones that are produced by the adrenal glands during nervous tension). In addition, vitamin PP prevents the occurrence of hypertension and thrombosis, has a beneficial effect on the digestive and cardiovascular systems.

Potassium contained in avocados is involved in the functioning of the nervous system, regulates the body's water balance. It also helps maintain normal blood pressure and blood SUGAR, strengthens muscle tone, prevents the occurrence of seizures, and has an effect on the normalization of the heart rhythm.

The beneficial properties of avocados for the body do not end there. This fruit contains in its composition a very important trace element - magnesium, which is involved in more than 300 metabolic processes in the body. Magnesium promotes the uptake of glucose by cells and prevents the development of diabetes. This microelement has a vasodilating effect, stabilizes the heart rhythm, prevents thrombosis, takes part in the process of blood coagulation.

Phosphorus, found in avocados, is a key element in many processes in the body. Together with calcium, it forms the bone skeleton and tooth enamel. In addition, phosphorus regulates the acid-base balance, promotes the absorption of glucose in the body, is involved in cell division and synthesis, as well as in muscle contractions and in the conduction of nerve impulses.

Manganese, which is part of the avocado, is involved in the work of all major organs and systems of the human body. It is involved in the synthesis and metabolism of neurotransmitters, which improves the functioning of the human nervous system. In addition, manganese is involved in the metabolism of thyroid hormones and in the metabolism of vitamins C, E, group B, choline, and copper.

Avocado can also be called a useful fruit due to the copper contained in it. This microelement (like many others) the human body cannot produce on its own. It must be obtained from food. Copper promotes vasodilation and controls blood pressure in them, neutralizes free radicals, takes part in the metabolism of nervous tissue, is responsible for the synthesis of hemoglobin, which is involved in the delivery of oxygen to cells. In addition, copper normalizes the functioning of the thyroid gland, reduces inflammation.

Zinc contained in avocados also has a beneficial effect on the functioning of the body. Thanks to this trace element, the aging process slows down (participates in maintaining the health of bones, skin, hair, nails). Zinc is also involved in the activation of enzymes responsible for the construction and destruction of genetic material in the body, ensures the normal functioning of the brain. In addition, it is necessary for the absorption of vitamins A, C and E.

The main contraindication to the use of avocados is an allergic reaction. The provoking factor in the development of a negative immune response is a glycoprotein protein contained in the fruit. It is a strong food allergen that does not disappear during heat treatment. Also, avocados are not recommended for children under two years of age due to the incompletely formed immune system at an early age.

People with allergies to latex and citrus fruits should also eat this fruit with extreme caution. Eating avocados increases the level of antibodies in the body, which can trigger allergies.

The leaves, peel, and pit inside an avocado contain harmful toxic substances that disrupt the digestive system. It is very important to remove the stone immediately after the fruit is cut.

Avocados should be used with extreme caution by pregnant and lactating women, as this fruit can cause allergies in a child, and can also reduce MILK production.

People suffering from gastrointestinal diseases should strictly control the use of avocados, since the dietary fibers and fats that make up this fruit can provoke diarrhea. 

You should discuss the daily intake of avocados with a DOCTOR for people with bleeding disorders (since this fruit contains a large amount of vitamin K, which affects this process).

It is also very important to control the rate of consumption of avocados for men, since this product in large quantities can reduce testosterone levels in the body.

People with high levels of cholesterol in the blood should control the rate of consumption of this fruit, as avocados contain a large amount of fat.

Avocado contains many useful substances that have a beneficial effect on the female body. In addition, this fruit is used for cosmetic purposes.

Due to the content of vitamin E, copper and zinc in avocados, the use of this fruit can improve the condition of the skin, hair, and nails. Also, nicotinic acid contained in avocado improves the condition of the hair, restores its structure, accelerates growth and reduces greasiness.

Avocados also have a positive effect on reproductive function. Vitamin B6, contained in the fruit, normalizes the female menstrual cycle, slows down the onset of menopause. In addition, it contributes to the proper development of the fetus. Also, vitamin E is necessary for the proper nutrition of the embryo (it improves the absorption of nutrients by cells). The copper contained in the fruit also has a positive effect on the development of the brain during the development of the fetus (child).

Vitamin B9 (folic acid), contained in the fruit, is very important during the period of bearing a child. It is involved in the formation of the neural tube of the fetus (the primary form of the human nervous system). The use of avocados significantly reduces the risk of possible malformations in a child.

Magnesium, which is part of the avocado, has a beneficial effect on the nervous system of women. This trace element inhibits the processes of excitation in the central nervous system and reduces the body's sensitivity to external influences.

Despite the fact that avocado is a fairly high-calorie product, it contributes to weight loss. The trace elements that make up this fruit speed up the metabolism, destroy "bad" cholesterol.

Avocados have some properties that are especially beneficial for the male body.

Vitamin E, which is part of the fruit, is necessary for the normal functioning of the reproductive system. It restores the functioning of the endocrine glands, and also promotes the production of spermatozoa. Vitamin C contained in avocados makes blood vessels more elastic and increases blood flow to the pelvic organs. Folic acid (vitamin B9) prevents the development of prostate cancer.

Vitamin E also regulates energy metabolism in the muscles, helping to accumulate glycogen. In addition, due to the content of L-carnitine in avocados, the use of this fruit increases endurance and concentration during physical exertion.

The potassium contained in this fruit maintains an alkaline environment in the body, which helps promote healthy bones and maintain muscle mass.

The benefits of avocados for children

Avocados contain many vitamins and minerals that are very useful for the development of the child's body. Due to the likelihood of developing allergies when eating this exotic fruit at an early age, doctors recommend eating avocados after two years. But it can be consumed at an earlier age, subject to all the rules for introducing a new product into the child's diet.

The vitamin B6 contained in this fruit ensures the normal development and functioning of the nervous system, and also helps to reduce anxiety and tension, improves memory and promotes concentration. This vitamin is also involved in the development of the circulatory system, stimulates the production of antibodies that fight viruses.

Vitamin B5, contained in avocados, is involved in the process of splitting and absorption of carbohydrates, fats and proteins. The lack of this vitamin reduces the body's endurance during physical exertion.

An important role for the child's body has vitamin A, which is part of the fruit. It is involved in the recruitment of muscle mass, as well as the growth of bones, hair and nails. This vitamin is also responsible for the quality of vision (participates in the formation of cells of the mucous membranes of the eye). In addition, vitamin A helps cells kill microbes, thus protecting the body from viruses.

The benefits of avocado for a child's body are undeniable due to the vitamin C contained in it. Ascorbic acid has a beneficial effect on the body's resistance to viruses and bacteria.

Vitamin E contained in avocados is responsible for the condition of the skin, nails and hair. It also improves the absorption of nutrients by cells, which is extremely important for the growth and development of the child's body.

Avocado is also useful for children due to the content of vitamin K in it, which affects blood clotting, improves metabolism in bones and connective tissues.

Avocados also bring great benefits to the child's body due to the potassium contained in this fruit. Potassium plays an important role in the activity of the cardiovascular, muscular and nervous systems, in addition, this trace element is involved in the regulation of acid-base balance.

Avocados also contain magnesium - a very important element for the child's body. It is involved in the transmission of nerve impulses. Thus, the use of this fruit has a beneficial effect on strengthening the nervous system.  

Phosphorus contained in avocados is involved in the process of providing cells with energy, so its deficiency adversely affects the health of the child. In addition, this element is necessary for the full and proper formation of bone tissue, its strength and elasticity.

Avocados are also useful for children thanks to manganese, which is involved in many biochemical reactions that occur in cells and internal organs. This trace element helps maintain blood sugar levels, improves the absorption of vitamins, normalizes hormonal levels, and ensures normal production of hemoglobin.

Copper, which is part of the avocado, also plays a significant role for the child's body - it is involved in the formation of immune system cells. In addition, copper is one of the elements necessary to ensure the health of bone and connective tissues. Copper also contributes to the rapid healing of wounds and injuries.

Zinc contained in avocados is essential for bone formation, especially in the early period of development and growth of children. In addition, a sufficient amount of this substance in the body allows you to fight skin lesions and stimulate its healing and recovery in adolescence.

Is it possible to lose weight avocado

Despite the content of a large amount of fat, avocados are very often part of various diets.

Due to its calorie content, the use of this fruit significantly reduces the feeling of hunger (avocado gives a feeling of satiety for a long time). In addition, vitamin B6, magnesium and iron contained in this product help to improve metabolism.

Avocados also contain a large amount of easily digestible monosaturated fats, which also affect the acceleration of the metabolic process. In addition, they are able to activate the synthesis of the PPAR-alpha protein, which burns subcutaneous fat.

What is useful avocado in cosmetology

Due to its vitamin composition, avocado pulp, as well as its oil, are used in cosmetology. They are used for face, hair and nails.

The benefits of avocado in cosmetology:

• Stimulates blood circulation, provides oxygen to skin cells, thereby evens out complexion, prevents the appearance of age spots;

• Is an effective tool in the fight against acne, helps to eliminate acne;

• Eliminates peeling and dryness of the skin, accelerates the regeneration of the skin;

• Due to its ability to produce elastin and collagen, avocado oil prevents wrinkles and makes the skin supple and firm;

• Avocado oil protects hair from splitting, and also moisturizes hair and scalp, stimulates hair growth;

• Tropical fruit oil strengthens the nail plate and softens the cuticle, which makes manicure easier.

How many avocados can you eat per day

The daily norm of an avocado for an adult, which does not harm health, is 100 grams. With increased physical exertion (for example, athletes), you can double the consumption of this fruit - 200 grams. For people looking to lose weight, it is recommended to eat 150 grams of avocados per day along with low-calorie vegetables.

It is better for pregnant and lactating women to limit the use of this product and eat 1-2 slices per day. Avocados are not recommended for children under two years of age. Fruit should be introduced into the diet of a child after two years gradually, starting with half a teaspoon, bringing 1-2 slices per day to normal.

It is important to remember that avocados contain a large amount of dietary fiber and fat, so excessive consumption of it can provoke diarrhea in a healthy person.

When and in what form is it best to eat avocados

Avocado can be consumed on an empty stomach, as it does not contain components that irritate the gastric mucosa. Many nutritionists advise eating this fruit in the morning, as it is very nutritious and gives a feeling of satiety for a long time. You can also eat avocado before bed. The fats contained in it are easily absorbed by the body and do not accumulate in the form of folds on the sides.

Avocados are best eaten raw. There are many dishes in which this exotic fruit can be added. In fried or baked form, avocados are also tasty for many, however, during heat treatment, the fruit loses some of its beneficial properties.

How to choose an avocado

When choosing this exotic fruit, you should focus on the appearance and degree of hardness of the fruit. The riper the avocado, the darker the skin. Most often, unripe fruit has a light green color. As an avocado matures, its skin becomes darker (sometimes even almost black). But it is important to remember that there are some varieties of avocados that, even when ripe, retain a light skin color.

In addition to the intensity of the color of the avocado, it is also important to evaluate its uniformity. The fruit should not have dark spots that may indicate spoilage of the product.

When pressing on the fruit, a ripe avocado should leave a small dent, which should disappear in a few seconds. If the fruit seems too hard, then it is still unripe. Such a product can be bought, but you will have to wait until it ripens (this can take from 1 to 5 days). If the dent left with a little pressure does not disappear, most likely you have an overripe fruit and, possibly, already spoiled.

The degree of maturity of an avocado can also be checked by cutting. In a ripe fruit, the stalk is easily separated, and the peel in its place has a dark green color. A light spot at the site of a torn stalk indicates that the avocado is unripe, black indicates that the fruit is most likely spoiled.

Another way to determine the maturity of a fruit: the selected avocado needs to be shaken slightly. If at the same time there is a knock of a stone inside the fetus, this will indicate a good degree of ripeness of the fetus. In unripe avocados, the pit is very close to the pulp.

How to properly store avocados

A refrigerator is best for storing ripe fruits. Avocados should be kept in special food containers or in zip bags. Uncut ripe fruit can be stored this way for up to 7 days. If the fruit is cut, the pulp must be lubricated with vegetable oil or lemon juice (otherwise it will quickly darken). It is recommended to store such fruit in the refrigerator only in a closed container.

Unripe avocados should be stored at room temperature (in the refrigerator, such a fruit will not become ripe, but simply deteriorate). In order to speed up the ripening process of the fruit, it can be wrapped in foil, newspaper, or a paper bag and left for several days. Apples or bananas can speed up the process (they release ethylene, which activates the ripening processes). You need to put several fruits of these fruits in a bag with avocados.

If the immaturity of the avocado became clear only after it was cut, there is a way to soften the pulp of the fruit. To do this, grease the two halves with vegetable oil or lemon juice, put them together, wrap with cling film, and then put in the refrigerator for several days.

The pulp of an avocado is similar to butter in its culinary properties. That is why this fruit is often used in the form of mashed potatoes, spreading it on bread or toast.

One of the most popular avocado dishes is Mexican guacamole (a popular sauce all over the world). The main component of this dish is the avocado pulp, grated into a paste. Lemon or lime juice is added to it to keep the bright green color of the product (otherwise the avocado will quickly oxidize and turn pale yellow, and then darken). Then chili peppers, garlic, onions, cherry tomatoes, coriander are added to this mass. Depending on how homogeneous the paste needs to be, all the ingredients are ground in a blender or ground by hand in a mortar. The resulting pasta is served with corn chips, as well as spread on bread or toast, served as a sauce in hot dishes.

Avocado pulp is also used in the preparation of soups, rolls, snacks, salads, sandwiches, and also as a filling for pies, casseroles. Creamy pulp goes well with fish, herbs, garlic, peppers, seafood, fish, vegetables.

There are many avocado smoothie recipes out there. Most often, such cocktails are made using a blender, adding kiwi, apples, bananas, celery, spinach, and pears.

In addition, the pulp of this exotic fruit is used as an ingredient for desserts and ice cream.

There are various ways to process avocados for cooking: they can be fried, stewed, baked, but the best way to get the maximum amount of nutrients from the product is to eat raw avocados.