Avocado beneficial properties, calorie content and contraindications

In this article we will tell you:

1. Nutritional value, vitamin composition and calorie content of avocado
2. The benefits of avocado for the human body
3. Medicinal properties for various diseases
4. The benefits of avocado for weight loss
5. Dangerous properties of avocado and contraindications
6. Selection and storage of avocados
7. In what form and quantity to eat for maximum benefit?
8. Avocado Recipes

Avocado, also called alligator pear, is a tropical fruit with delicate flesh and a specific taste.

This mysterious product raises a lot of questions: “Is it a fruit or a vegetable? Is its pulp healthy or not? How to choose? How to eat avocado correctly? Who is allowed and who is not allowed? Previously it was considered exotic, but now it is freely available almost everywhere.

In the article we will consider all the questions and share delicious recipes.

Botanical description

The fruit ripens on an evergreen tree from the Laurel family and belongs to the relatives of Laurel nobilis. The cradle of the fruit is the Caribbean islands and Mexico, where the Aztecs were among the first to try the exotic fruit. The homeland of avocado is a supplier on the world market. Latin America, the USA, Spain, Rwanda and Kenya are also exporters of avocados, producing up to 100 thousand tons per year of this fruit.

The fruit has a bubbly green skin that is rough to the touch. After full ripening it darkens. Inside the fruit there is a seed surrounded by oily pulp, which changes color as it ripens from green to yellow. Due to its unusual appearance, the avocado received a second name - alligator pear. And indeed it is a pear covered with crocodile skin!

The shape and size of the fruit may vary significantly. The fruit can be oval or pear-shaped, with a glossy or bumpy surface. The weight of an avocado also differs: from 100-150 g to 1 kg. It depends on the variety and climate zone.

The debate about whether avocados are a fruit or a vegetable has raged for a long time. Indeed, there are some contradictions on this issue. On the one hand, it is a fruit, since the fruits ripen on trees. The fruit contains a stone in the center of the pulp, which also indicates its fruit origin.

On the other hand, the pulp of the fruit contains substances that are more characteristic of vegetables. It tastes like an unripe pumpkin or pear. During ripening, the taste and consistency of the pulp becomes different. Ripe fruits taste like butter with an aftertaste similar to nuts or herbs. Such taste qualities cannot be called fruity.

Avocado has been identified as a fruit, but neither jam nor desserts are made from it. It is more used for salads, appetizers, pates, minced meat. Basically, the fruit “pear” is included in second courses.

In cooking, the main companions of avocado are lime and lemon. They preserve the flavor and color of the alligator pear and prevent it from oxidizing before the fruit can be eaten.

Dietary recipes

Because of the delicate taste of the pulp, the fruit is very popular with chefs, so it is added to almost any dish. Avocado is often included in meat and fish salads and is used for baking, stewing and frying vegetables with meat and fish. Then the dish can be served spectacularly: right in the empty boat left from under the fruit. Show your imagination, play with the recipe in your own way, add your favorite spices, and you will see that avocado is not only a healthy storehouse of vitamins, but also a tasty delicacy for those who love to eat.

Dietary avocado and shrimp salad

Avocado pulp goes best with the delicate taste of shrimp meat, so there are many interpretations of the salad. We suggest adding a little sourness to the dish - grapefruit, the benefits of the salad will only increase, and the taste will become slightly unusual and even a sophisticated gourmet will like it. 100 g of light salad produces only 120 kcal.

Compound:

• 1/2 grapefruit;
• ripe avocado - 1 pc.;
• 80-90 g peeled shrimp;
• a bunch of arugula;
• 1/2 part lime;
• a pinch of ground black pepper;
• olive oil for dressing - tbsp.

How to cook:

Wash the avocado, cut into 2 equal slices and remove the pit. Cut out the pulp with a knife, but do not touch the skin. The cup from the fruit will be needed to serve the salad; it must not be damaged. Cut the pulp into small cubes and place in a bowl.

Peel the grapefruit and remove the white film from the segments. Cut the slices into small pieces and place in a bowl.

Take the shrimp already boiled and peeled so that you don’t have to fuss with them. If you use king prawns in cooking, cut them into 3-4 pieces to make it easier to eat. There is no need to cut cocktail shrimp. Place the seafood in a bowl with the remaining ingredients.

Squeeze the lime juice into a cup, making sure that the seeds do not get into the salad with the juice. Tear the arugula into a bowl. Lightly drizzle the ingredients with olive oil, pepper and mix well again.

The salad can be served immediately after preparation, but it will taste better if you put it in the refrigerator for half an hour. To serve, take the remaining skin from the fruit. Place the salad in the boat; you need to fill it tightly, without fear that the boat will tear. The skin of the fruit is strong, so don’t be afraid to add more filling. Serve the boats and help yourself, bon appetit!

On a note!

Instead of arugula, you can take any other greens of your choice. Lettuce, basil, parsley, cilantro will do.

Chicken salad with avocado

Chicken lovers will love this simple recipe for a light but very nutritious salad with the addition of cherry tomatoes and sweet pear pieces. This is a great option for a hearty snack for lunch or even dinner. One serving of salad contains no more than 140 kcal, so you don’t have to worry about your figure.

Compound:

• 1 PC. avocado;
• 120 g chicken breast;
• 6-7 Cherry tomatoes;
• sweet and sour pear – 1 pc.;
• lime wedges with lemon for garnish;
• according to tbsp. olive oil and soy sauce.

How to cook:

Place the chicken breast in a saucepan, cover with water and boil the meat until tender. Remove the cooled meat from the bones, remove the skin, and then cut the fillet into small pieces.

Wash the Cherry tomatoes and dry on a towel. Cut each tomato in half and add it to the chopped chicken fillet.

Divide the avocado into 2 parts, remove the pit. Remove the pulp from the fruit and cut into approximately the same pieces as the chicken meat, and then transfer to a bowl with the rest of the ingredients.

Wash the pear, remove the skin and cut out the core. Chop the fruit into cubes and place in a cup.

The salad is almost ready, all that remains is to season it with olive oil and soy sauce. Add your favorite spices to taste; Italian herbs, rosemary and basil work well. Before serving, garnish the dish with fresh lime and lemon wedges.

On a note!

Do not pour the broth left over from cooking chicken into the sink. Put it in the refrigerator and then cook a light soup.

Baked Avocado with Egg Sauce

If you are watching your figure and sticking to a healthy diet, there is one very tasty recipe that you will surely enjoy. Vegetable casserole is perfect for lunch, but you can make it for breakfast. It takes about half an hour to prepare.

Compound:

• 3 ripe avocados;
• 2 tomatoes;
• 50 g cheese;
• a pair of chicken eggs;
• tsp lemon juice;
• tbsp olive oil;
• spices and salt to taste.

How to cook:

Place the cut avocado slices on a greased baking sheet and bake in the oven at 180 degrees for 20 minutes. Then remove the fruit from the oven and wait until it cools completely.

Cut the tomatoes into pieces; if the skin was too hard, it needs to be removed. Separate the yolks from the whites into a bowl; the whites will not be needed. Place the cup with the yolks in a water bath and beat them until they begin to thicken. Add spices and salt to the yolks, add lemon juice and stir again.

Scoop out the pulp from the cooled avocado slices with a spoon. In a baking dish, place pieces of fruit on a greased bottom. Place a layer of tomatoes on top and then pour in the egg mixture.

Grate the cheese on a fine grater, sprinkle it on the dish and place the baking dish in an oven preheated to 180 degrees. Cooking time is 10-15 minutes. As soon as a golden brown crust has formed on top of the casserole, turn off the heat - the dish is ready.

You should try the casserole while it is hot; if desired, sprinkle with fresh chopped herbs before serving for beauty.

Avocado calories

The avocado fruit is full of contradictions. Avocados are high in calories and this is beyond doubt due to their high fat content. But the “other side of the coin” is that it contains mainly monounsaturated fatty acids. They are well absorbed and have many beneficial properties.

It is difficult to say how many calories are in one avocado, which is related to its weight, fat content and variety. There are 208 kcal per 100 grams of fruit, and 150 without the peel. Avocado oil is very healthy, but has a high calorie content, which is 884 kcal.

The avocado fruit is listed in the Guinness Book of Records as the most nutritious fruit. Its calorie content is higher than milk and meat, so it is not recommended to consume more than one fruit per day.

It is easy to calculate that if the fetus weighs 200 g, then the body receives 416 Kcal at one time, and if its weight is greater, then this figure increases accordingly. But it is not necessary to eat fruits en masse; it is enough to consume half a fruit and get only 80 kcal, which will not lead to weight problems or obesity.

Reviews

Reviews from those losing weight are mostly positive:

1. People note the specific taste and smell of “alligator pear”, which takes some getting used to;
2. Women noted that rapid weight loss should not be expected, but the exotic fruit allows you to follow a diet and not feel a constant feeling of hunger;
3. People who are losing weight characterize avocado as a product with an abundance of beneficial properties aimed at improving health and well-being.

Possible harm

Contraindications to consuming exotic fruit:

• Allergy;
• Problems related to the gastrointestinal tract;
• Obesity;
• Overeating causes unpleasant consequences: heaviness in the stomach, discomfort, nausea, diarrhea;
• Pregnancy, lactation period;
• Children under 6 years old.

Chemical composition of avocado and nutritional value

A huge range of useful components provides avocados with nutritional value and beneficial properties. This incredible fruit contains a “vitamin cocktail”: groups B, K, C, E, A. It is important that the composition includes almost all vitamins of group B. From the periodic table, avocados contain macro- and microelements: potassium, magnesium, manganese, phosphorus, zinc, iron, calcium, fluorine. Other substances also present:

• Avocado contains protein, which is easily digestible and is a building material for cells. It can be used in vegetarian menus.
• Monounsaturated fats, also known as the healthiest fats, enrich the fruit. It occupies a leading position in such important components. Most of all it contains oleic acid, which controls lipid metabolism and reduces the level of “bad” cholesterol. At the same time, the risk of atherosclerosis is reduced.
• B vitamins play an important role in maintaining body tone. They normalize the functioning of the central nervous system, prevent fetal development problems in pregnant women, reduce the risk of ischemic stroke and perform many other “useful things”.
• Antioxidants, which include vitamins A, C, E, zinc and selenium. Their combined effect helps stop oxidation processes, pushing old age into the background. This composition is an excellent prevention of oncology and vascular problems.
• Dietary fiber and sterols, which make up 30% of the daily value, despite the fact that the total amount of carbohydrates is quite low. Fiber regulates the amount of sugar in the blood, normalizes intestinal microflora, and performs the function of removing toxins.

Avocado pits and peels contain a substance called persin, which is poisonous. It acts as an allergen and causes gastrointestinal problems. The crushed bone is used in folk herbalism, since in addition to harmful components it also contains useful components.

Application in cosmetology

The rich composition of avocado has led to the widespread use of its oil and pulp in modern cosmetology. An extract from it is added to shampoos, masks and creams.

Reference. Avocado fatty acids have a similar composition to those that make up the lipid membrane of human skin.

Such “kinship” with the help of a mask allows you to maintain skin tone, restoring its elasticity and youth.

The components that make up the pulp also play a huge role:

• vitamin A triggers active cell regeneration;
• fatty acids “repair” holes in the lipid barrier of the epidermis;
• linoleic acid (omega-6) regulates the natural oiliness of the skin;
• vitamin E, a natural antioxidant, protects the skin from phytoaging and smoothes wrinkles;
• vitamin C, niacin and riboflavin inhibit natural aging by nourishing and moisturizing cells; vitamin C also lightens age spots.

You can test the cosmetic power of avocado with a simple mask. For it you need to grind some avocado pulp and half a ripe banana in a blender. Apply the resulting homogeneous puree to previously cleansed facial skin, hold for 20 minutes, and then rinse with warm water. This mask is suitable for any skin type and has a softening, nourishing and moisturizing effect.

To restore hair follicles, saturate them with useful substances, and give hair natural shine and smoothness, you can prepare a homemade conditioning balm. Grind half an avocado in a blender and mix with regular yogurt to the consistency of thick sour cream. The resulting mass is applied to the roots and distributed along the entire length of the hair with soft massage movements. Keep the balm for 30-40 minutes and then wash off with shampoo. To improve the therapeutic effect, the hair can be wrapped in film and a towel.

The benefits of avocado and its properties

Due to its composition, alligator pear is very useful. It is difficult to overestimate the benefits of avocados for the human body. It is based on the ten most important properties that help the body work stably:

• Has a beneficial effect on the cardiovascular system. This is due to the significant potassium content, which prevents the development of myocardial infarction, atherosclerosis, ischemia, and stroke.
• It has a diuretic effect, ridding the body of excess fluid and reducing swelling.
• Lowers cholesterol due to the presence of folic acid and unsaturated fatty acids. Avocados have proven benefits for liver health.
• “Works” as a preventative against cancer. The risk of malignant tumors helps reduce the presence of folic acid.
• Normalizes blood clotting. This beneficial property is associated with the vitamin K content. Wounds heal faster and bleeding gradually stops.
• Acts as an antioxidant due to the presence of glutathione in the composition, which is called the “elixir of youth and health.” It will destroy free radicals, removing waste, toxins, and microbes from the body.
• Reduces excess weight, promoting the loss of unnecessary pounds. This is possible when using the product in small quantities.
• Slows down the aging process due to the presence of vitamin E, which pushes back the diseases that accompany old age.
• It stabilizes the gastrointestinal tract because it contains dietary fiber and has an oily consistency, which allows the intestines to function well, relieving constipation and other unpleasant consequences when the function of the digestive tract is disrupted.
• The activity of the nervous system is normalized. Depression and anxiety subsides, sleep improves.
• The benefits and harms of avocados for the body have been studied and it is obvious that the beneficial qualities significantly predominate.

The benefits of avocado for women

The exotic fruit protects women from breast cancer. The fruit will not harm expectant mothers, as it helps the normal course of pregnancy and is beneficial for the health of the mother and the unborn baby.

For women during pregnancy, the fruit performs three important functions:

• prevents the development of congenital defects in the unborn baby
• forms healthy immunity of the fetus, which, even before birth, collects the nutrients necessary for growth and development
• makes the mother's skin more elastic, which helps avoid stretch marks after childbirth.

It is best to limit your avocado consumption during breastfeeding. It increases the fat content and nutritional value of milk and the baby may develop diarrhea.

The fresh fruit is actively used by the fair sex as masks. The fruit removes oiliness and shine on the epidermis, helps with dryness and flaking, and is used as a soft peeling. Avocado oil is beneficial for the skin around the eyes. Due to fatty acids and vitamins, it smoothes out crow's feet well.

Diets: nutrition tips

The benefits of avocados in dietetics: despite the high fat content, with the right approach, it can reduce body weight. One fruit a day is enough to start the process of burning fat and normalize metabolism.

Three-day avocado diet:

• Breakfast: half a fruit and 100 g of low-fat cottage cheese.
• Lunch: Salad consisting of 1⁄2 cucumber, 1⁄2 avocado, egg and herbs, dressed with lemon juice.
• Dinner: 100 g of boiled lean beef and avocado with cottage cheese.

This diet is recommended for 3 days, during which 2 kg are lost. overweight. In the future, you need to adhere to a dietary, low-calorie diet, maintaining the balance of necessary components.

You should not eat unripe fruits: they have hard pulp and are practically odorless and tasteless. Only ripe fruit has benefits and taste (not for everyone). It is one of the components of salads and sauces. Consumed in combination with herbs, vegetables, sour fruits, red fish.

How to store?

If you do not want to use the whole fruit, then you should leave half in the refrigerator, from which the bone has not been removed. The upper part of the pulp will dry out, but underneath there will be new pulp that can be consumed. In order to prevent it from darkening, it is necessary to moisten the halves or crushed pulp with lemon juice, soy sauce or vegetable oil.

The fruit can confidently be called the most significant for well-being - the content of essential fats and various vitamins in it exceeds the fruits of various other plants. Using the fruit in food is very simple, since it can be eaten either raw or used in cooking.

The benefits of avocado for men

The fruit is a natural aphrodisiac and has a beneficial effect on reproductive function. Avocado for men is beneficial in three cases:

• During the treatment of impotence and infertility. The extract is additionally introduced into medications aimed at solving this problem.
• To increase muscle mass. The benefit of the fruit lies in the composition of plant proteins, so active muscle building occurs during sports training.
• As a means of preventing heart pathologies. One of the important chemical elements in the fruit is potassium. Due to it, blood pressure returns to normal and the possibility of heart attacks is reduced.

Harmful if consumed

Avocado is a neutral fruit, the beneficial properties of which are obvious, and the negative effects are minimal. The harm of exotic avocados manifests itself in the form of individual intolerance to the product and frequent diarrhea. Consuming excessive amounts of the product can lead to unpredictable consequences, since the fruit is rich in fat.

Children are allowed to try the healthy product in small quantities, since the fruit is unusual for our diet and avocados should be tried with caution. If there are no problems after the first serving and the child likes the innovation, then a quarter a day (or use in salads) will be quite enough. There is no allergy to avocados.

In order for the fruit to be truly useful, its correct choice is important. With a moderate green tint to the fruit, you can be sure that after 3 days it will be ready for consumption. When an avocado is dark green and soft, it is already overripe. If the pulp under the cutting is light yellow, then the product is ready for use. Very overripe or underripe fruit can cause harm, causing gastrointestinal upset.

Avocado is not a popular product due to its specific taste. This is a fruit for everyone. But the beneficial properties of avocados are beyond doubt, and the composition pleases with the abundance of components necessary for the body. Therefore, after trying avocado, try to fall in love with the fruit by introducing it into your diet at least in small quantities.

How to choose a fruit?

The fruit is one of the few that do not ripen on the plant; the fruits are always picked slightly unripe. In order for it to fully ripen, it must be sent to a dry, dark place, perhaps wrapped in paper (newspaper will do) to be sure. When picking up a piece of fruit on the counter, be sure to pick it up and press lightly.

A good fruit is hard, but presses a little when pressed. If the fruit is “stationary”, then it is better to refrain from purchasing it; the fruit was picked very early and is unlikely to ripen. You should not buy fruit that is soft to the touch with dark spots on the skin; softness indicates overripeness of the fruit and a complete loss of taste.