Useful properties of avocado: recipes

In this article we will tell you:

Nutritional value, vitamin composition and calorie content of avocado
The benefits of avocado for the human body
Medicinal properties for various diseases
The benefits of avocado for weight loss
Dangerous properties of avocado and contraindications
Selection and storage of avocados
In what form and quantity to eat for maximum benefit?
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.

Nutritional value, vitamin composition and calorie content of avocado

Avocado

- the fruit of a tree belonging to the laurel family. This plant grows in places with a characteristic tropical, subtropical climate. Mostly this is Africa, North America, Jordan, Mexico, Israel. In our country, this evergreen plant cannot develop due to the unsuitable climate.

According to botanical indicators, avocado is a single-seeded berry. The shape of the fruit is pear-shaped, elongated (up to 20 cm in length). The weight of a large ripe fruit reaches 300 grams. But samples of medium and small sizes - weighing from 100 to 200 grams - are of particular value.

The outside color of the ripe fruit is deep green. The pulp has a soft green color, turning into a yellow tint (closer to the core). The avocado pit is large, thick-skinned, with a dense core. The color is bronze-brown or dark olive.

The pulp is edible. Avocados are eaten and also used as a raw material for the production of cosmetic and edible oils.

Avocados are about 73% water, 15% fat, 8.5% carbohydrates—mostly fiber—and 2% protein.

Half an avocado, about 100 grams (g), contains 160 calories.

Although the official serving of an avocado is a fifth of the fruit (30 g), the average consumption is half an avocado (68 g), which provides nutritional value consisting of the following components

dietary fiber (4.6 g);
total sugar (0.2 g);
potassium (345 mg);
sodium (5.5 mg);
magnesium (19.5 mg);
vitamin A (43 mg);
vitamin C (6.0 mg);
vitamin E (1.3 mg);
vitamin K1 (14 mcg);
folic acid (60 mg);
vitamin B-6 (0.2 mg);
niacin (1.3 mg);
pantothenic acid (1.0 mg);
riboflavin (0.1 mg);
choline (10 mg);
lutein/zeaxanthin (185 mcg);
phytosterols (57 mg).

It is also worth considering the benefits of avocado for women and men.

For women, avocado is beneficial due to the folic acid content in this fruit - up to 90 mcg per medium-sized avocado, about 23% of the total daily value. This component is important for the formation of a healthy background in a woman’s reproductive system.

This saturation with folic acid has a particularly beneficial effect during the period of preparation for conception and during pregnancy. But in general, folic acid is an important component for the female body.

Avocado is rich in vitamin E, K, C, antioxidants, which is good for maintaining youthful skin and blood vessels.

It is worth noting that the soft green, oily pulp is useful not only for eating, but also for external use. Avocado masks nourish and saturate the skin and hair with beneficial microelements, which helps maintain youth and elasticity of the upper layer of the dermis at the cellular level and improve the condition of the hair.

The male body needs rich protein foods high in healthy fatty acids. Avocado comes in handy here.

Polyunsaturated and monounsaturated fatty acids enhance brain function. Saturation with vitamins, minerals, and vegetable protein is the key to a positive effect on the genitourinary system.

There is an opinion that eating avocados has a beneficial effect on male potency. Also, the benefits of avocado for men are due to the presence of potassium, magnesium and zinc in it.

Despite the high fat content and nutritional value, the fruit is not a heavy food and does not disrupt the normal balance of body weight, but on the contrary is beneficial.

How to choose an avocado?

Dietitian and nutritionist, “Championship” expert Anna Berseneva

on his Instagram he says that there are more than 400 different types of this fruit. The most famous:

Avocado Hass

Avocado with dark skin and light green flesh. Easy to clean and has the creamiest texture. Suitable for cream desserts. Season – all year. Homeland - Chile.

Avocado Fuerte

It lives up to its name, which means “strong”. The richest in vitamins, contains less fat than other relatives, but a large amount of oleic acid. Thin soft peel and juicy pulp. Ideal for ice cream and guacomole. Season – from August to October.

Avocado Mexicola

The shape is oval, the peel is dark green with a purple tint. A type of avocado that is especially loved by women in Latin America for its beneficial effects on the skin. In addition to oral administration, it is used to make masks for the face and hair.

Photo: istockphoto.com

Avocado Gwen

The elder brother of Avocado Hass has identical characteristics, only the size is one and a half times larger.

Avocado Pinkerton

It has a long oblong shape and very thin skin. Season: winter and spring. Contains large amounts of vitamins A and E.

Avocado Ester

Large round avocado. Season: April, May and June. Contains a large amount of fat, oil is obtained from it.

Photo: istockphoto.com

The benefits of avocado for the human body

First of all, this fruit is valued for its saturation with vegetable fats - up to 15 grams. Monounsaturated fats provide particular value to the fruit. This group includes oleic acid (Omega-9).

Research has linked oleic acid intake to a reduction in inflammation, which may have a beneficial effect on cancer.

Study

: An overview of the modulatory effects of oleic acid in health and disease - PubMed, Antitumor effect of oleic acid; mechanisms of action: a review - PubMed

Avocado oil is an excellent source of healthy fats, and animal studies show they protect against inflammation, heart disease and diabetes.

Study

: Avocado Oil Supplementation Modifies Cardiovascular Risk Profile Markers in a Rat Model of Sucrose-Induced Metabolic Changes

Folate (B9)
: Important for normal cell function and tissue growth, and is important for pregnant women.
Vitamin K
: Important for blood clotting and may have benefits for bone health.
Potassium
: Helpful for blood pressure control and heart health, avocados contain more potassium than bananas.
Copper
: Low copper intake may have adverse effects on heart health.
Vitamin E
: is a powerful antioxidant.
Vitamin B6
: Helps convert food into energy.
Vitamin C
: is an antioxidant that is important for immune function and skin health.

Compared to other fruits, avocados contain very little sugar. Net digestible carbohydrates are only 1.8g for every 100g of avocado.

Half an avocado, or 100g, contains just 0.66g of sugar, which includes glucose, fructose, sucrose and galactose.

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Due to their low sugar content, the fruit has a low glycemic index, meaning that it should not raise your blood sugar levels much.

Fiber makes up the majority of the carbohydrate content (79%) of an avocado. A 100g serving of avocado provides 6.7g of fiber, which is very high, providing 24% of the daily value.

Dietary fiber is an important dietary component with many health benefits. It may regulate appetite, feed friendly bacteria in the gut, and reduce the risk of many diseases, including heart disease, stroke, obesity, type 2 diabetes, and depression.

Other plant compounds found in avocados

The carotenoids lutein and zeaxanthin, which are important for eye health and may reduce the risk of age-related eye diseases.

Personones A and B: Unique antioxidants that may protect against inflammation and cancer.

Since avocado contains a lot of fat, the body absorbs carotenoids and antioxidants from it especially well.

Study

: Carotenoid Absorption from Salad and Salsa by Humans Is Enhanced by the Addition of Avocado or Avocado Oil | The Journal of Nutrition | Oxford Academic

What improvements do you get after regular use?

In 30 days you will gain a slimmer figure.

Although it contains a lot of fat, there is no need to worry about your figure. The fats contained in the fruit are saturated, they are easily absorbed by the body. There is also a whole group of vitamins B, A, E, C, PP, calcium, phosphorus, iron, iodine, magnesium. The combination of all these substances has a positive effect on all systems as a whole. Scientists have already proven the influence of “American Persea” on certain functions of the human body.

Improves vision

By eating avocado, you can improve your vision. Scientists have proven the fact that vision is affected by the general health of the body, which, in turn, depends on the food consumed. Of all the foods available on the market, avocados have the best effect on vision. This is due to the high content of antioxidants that can protect the eyes from harmful blue light. Avocado also reduces the risk of cataracts and retinal dystrophy

Effect on memory

Doctors advise people suffering from poor memory to use it daily. It stabilizes the part of the brain that is responsible for memory, increasing blood supply and strengthening blood vessels. Since it contains quite a lot of polyunsaturated acids, it prevents the development of atherosclerosis and Alzheimer's disease. With regular consumption of the fruit, efficiency and speed of thought increase.

Fresh breath

The cause of bad breath is indigestion and poor digestion of food. This fruit contains flavonoids with antibacterial and antioxidant properties. This kills bacteria in the mouth and prevents their proliferation. Avocados are so good at this that they may even suppress oral cancer. A study by British scientists has proven that trace elements in Avocado prevent the development of precancerous cells, thereby protecting the body from such cancer. It's time to replace your refreshing gum with Avocado.

Kidneys will work more efficiently

Avocado has a lot of potassium. Potassium is an important trace element that helps maintain the body's correct fluid balance through cellular channels and organs. Benefits for the kidneys! But, if you have hyperkalemia, then Avocado is not for you. A high potassium content is very dangerous for you and can cause complications in the body.

Reduces cholesterol levels

Regular consumption of avocados reduces cholesterol and triglyceride levels. Cholesterol is usually divided into two types: low-density lipoproteins, which can form plaques in blood vessels and lead to various diseases, and high-density lipoproteins, which transport excess cholesterol to the liver, removing it from the body. Avocado can lower the level of “bad” cholesterol by 22%, and increase the level of “good” cholesterol by 11%.

Effect on cardiovascular

Also, “Persea americana” is an excellent helper for problems with the cardiovascular system. For vegetative-vascular dystonia, high cholesterol and blockage of blood vessels, anemia - vitamin A, which fights “bad” cholesterol. Potassium contributes to the normalization and proper functioning of the heart muscle, normalizes water balance, reducing swelling. Strengthens the nervous system and increases resistance to stress, thereby helping people with mixed types of blood pressure, stabilizing it.

Reducing blood pressure

Due to the high copper content in the composition, it prevents anemia. Iron and B2 are also found in large quantities, which is important for the circulatory system. In combination with B vitamins, iron and copper are absorbed quickly, thereby guaranteeing a quick positive result. It is potassium that leads to this effect, preventing the occurrence of osteoporosis. A study showed that adding avocados to your diet can reduce systolic blood pressure by 6 mmHg and diastolic blood pressure by 4 mmHg.

Effect on the gastrointestinal tract

The fruit will be no less useful for people with problems of the digestive system and gastrointestinal tract. Since it does not contain harmful fats and sugar, but has a lot of fiber, therefore it helps with constipation. Additionally supplying tissues with oxygen, it normalizes the stomach and improves digestion. Satisfaction when eating alligator pear, as it is also called, comes quickly, thanks to its oily structure and fairly high calorie content - almost 250 kcal per 100 grams.

Our liver will work easier

This product is the most beneficial for the liver. It helps the body in the production of glutathione. Glutathione is essential for the liver; this antioxidant is needed to filter harmful substances and protect liver cells from damage. Glutathione neutralizes free radicals in the human body, instantly protecting the liver. This miracle fruit also contains a lot of vitamin C and E. Working in pairs, they protect the liver from many diseases and all sorts of troubles. And vitamin C paired with vitamin K protects against inflammation of our important organ, the liver.

For women

Preserves reproductive abilities, reduces the risk of uterine dysplasia. Vitamin B9 (folic acid) contained in it is beneficial for girls during pregnancy. The acid is contained in large volumes, which promotes tissue growth during the formation of the embryo, preventing birth defects. Stabilizes mood during hormone fluctuations, making pregnancy easy and calm. When planning a pregnancy, you should introduce such exotic foods into your diet, not excluding them in the first and second trimester. During pregnancy, a girl should consume 600 mcg of vitamin B9, which is 200 mcg more than the standard. 100 grams of pulp contains 80 mcg of folic acid.

Against cancer

Eating avocados can strengthen your body's defenses against cancer by providing carotenoids and monounsaturated fats. Organic compounds in avocados cause cancer cells to automatically die.

Skin will gain a healthy glow

Your skin can gain a healthy glow thanks to the magic of avocado. The pulp of the fruit is not only used in the preparation of homemade cosmetics, but is also added to expensive premium cosmetics. An incredible result is guaranteed by an increase in vitamin C intake, which is directly involved in the creation of collagen and elastin, which ensure firmness and elasticity of the skin. Vitamin E is necessary for the body to protect against the negative effects of sunlight and prevent skin aging.

Overall Impact

It is a powerful tonic, it invigorates, promotes good thinking and increased performance. It also strengthens teeth and bones due to the high calcium content in the composition. It has been proven to have an effective effect on sex life, increasing libido and sexual performance. Doctors advise consuming 150 grams daily during the rehabilitation period after operations, fractures, childbirth, as well as during recovery from the flu, sore throat, and viral diseases. Beneficial effects have also been found on the skin: facial wrinkles are reduced, the area affected by skin diseases (for example, psoriasis), acne, and eczema is reduced. Zeaxanthin reduces the negative effects of ultraviolet rays, keeping the skin velvety. The pulp resists free radicals , that is, cancer cells. Thanks to lutein, vision is protected; this substance reduces vision loss with age and reduces the risk of age-related blindness.

Medicinal properties for various diseases

Heart Health

Heart disease is the leading cause of death in the world. Research has linked blood cholesterol, triglycerides, inflammatory markers and blood pressure to an increased risk of heart disease.

Study

: Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the American Heart Association | Circulation

Studies have shown that consuming avocados can significantly reduce blood cholesterol and triglycerides, as well as reduce potentially harmful low-density lipoprotein (LDL) and increase good high-density lipoprotein (HDL).

Study

: Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis | The American Journal of Clinical Nutrition | Oxford Academic

Reduce Arthritis Symptoms

Arthritis, which is characterized by the progressive deterioration of articular cartilage, is a common problem in Western countries.

Numerous studies have shown that supplementing with avocado and soybean oils can reduce the symptoms of arthritis, especially in the knees and hips.

Study

: Efficacy and safety of avocado-soybean unsaponifiables for the treatment of hip and knee osteoarthritis: A systematic review and meta-analysis of randomized placebo-controlled trials - PubMed

Substances called saponins, found in avocados, soy and some other plant foods, provide relief.

Study

: Supplementary methods in the nonsurgical treatment of osteoarthritis - PubMed

Great for vision

Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in eye tissue, where they provide antioxidant protection to help minimize damage to eye health, including from ultraviolet light.

Because the monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants such as beta-carotene, adding avocados to your diet may help reduce your risk of developing age-related macular degeneration.

Reducing the risk of depression

Foods containing high levels of folic acid may help reduce the risk of depression because folate helps prevent the buildup of homocysteine, a substance that can impair blood circulation and the delivery of nutrients to the brain.

Excess homocysteine can also interfere with the production of serotonin, dopamine and norepinephrine, which regulate mood, sleep and appetite.

Just like the avocado fruit, eating avocado oil is beneficial.

Avocado oil has a very concentrated flavor and texture, a feature that provides optimal results when using a small amount of oil, compared to other oils. The oil has a rich, nutty avocado flavor, suitable for any dish or stew, as a dressing for salads, meat, and fish.

Oil quality is determined by two indicators

: spinning process and acidity level. The first cold press production process is of the highest quality; an acidity level below 1% is the most recommended.

It is important to pay attention to these qualities when choosing oil.

A study published in the journal Food Control found that at least 82% of samples tested were past their expiration date or were mixed with other types of vegetable oils such as sunflower, safflower and soybean oils.

Study

: https://www.sciencedirect.com/science/article/pii/S0956713520302449?via=ihub

The acidity level of the oil is determined by the amount of free fatty acids in the oil that are prone to oxidation.

The lower the acidity level, the higher quality the oil, contains fewer oxidizing agents and is less prone to oxidation and spoilage. The lower the acidity level of the oil, the higher its quality. Low acidity oil has a more subtle taste and does not leave a tingling sensation in the throat.

The higher the smoke point of an oil, the more stable the oil is under heating, cooking and frying conditions.

Avocado oil has the highest smoke point of all cold-pressed vegetable oils. Therefore, avocado oil is good to add not only to salads, but also for frying.

Unlike other oils, avocado oil does not burn as soon as you start cooking, so you can cook meat and vegetables for a long time.

Avocado seeds can be eaten as they have much more vitamins than the fruit itself. Moreover, you can use them externally to get rid of unwanted skin problems and diseases, as well as improve and relieve joint and muscle pain.

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Avocado seeds have a bitter and rather tart taste due to their medicinal properties.

In order to use them for culinary purposes, you first need to separate the stone from the main fruit and, if desired, grate it and fry it over low heat.

You will see that the grated mixture will take on a reddish tint. Then you can prepare an infusion from it. To do this, you need to cook the mixture for 10 minutes and cool for 5 minutes. After this, you should drink the infusion throughout the day in small portions. Or use the mixture as a garnish for salads, soups, stews, rice, pasta, etc.

Attention

: Excessive consumption of avocado seeds can cause constipation due to the high tannin content.

The benefits of avocado for weight loss

People who follow a low-calorie diet think that they should avoid avocados because of their high fat content.

However, it is acceptable to include avocados in your diet, even during a restrictive diet, which can help you lose weight.

Study

: Hass Avocado Inclusion in a Weight-Loss Diet Supported Weight Loss and Altered Gut Microbiota: A 12-Week Randomized, Parallel-Controlled Trial

Adding avocado to food makes people feel fuller, reducing the desire to eat for many hours, compared to the same meal without avocado.

For this reason, avocados can be a great addition to an effective weight loss diet.

Study

: A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults

Even though eating avocado is safe for most people, it still has some contraindications.

Is there any harm?

There are no global bans on eating avocados, if we put aside moral concerns about harming the environment.
The ever-expanding plantations of this tropical fruit in Mexico are forcing farmers to cut down pine forests, which is destroying the “lungs” of the planet. So, if you don’t think about it, that is, almost everyone can eat avocados, taking into account some contraindications and restrictions, including:

possible allergy
. Personal intolerance to the fruit may occur. Therefore, if this is your first time trying an avocado, start with a small piece and wait for about 30 minutes. If there is no reaction, continue the treat. Or, before going to a restaurant where they can feed you avocados, you can take an allergy test and find out how your body reacts;
problems with the liver and gastrointestinal tract
. The fruit is quite fatty, so consuming it, especially in large quantities, is a blow to the liver, which needs to process it all, but may not have enough strength. Nutritionists recommend that before including avocados in your diet, be sure to consult a doctor about this;
being diagnosed with diabetes
. This also requires caution and attention. Doesn't mean avocados are completely off-limits. But you need to consult your doctor, since the fruit contains a large amount of carbohydrates (100 g - 8.5 g), and diabetics need to take this into account.

And undoubtedly, avocados will certainly cause harm to the entire body if eaten without moderation, not in accordance with the state of health and the signals that the organs give. But in this case, it’s not the fruit that should be blamed, but rather your own intemperance.

Dangerous properties of avocado and contraindications

If you have an individual intolerance to any components that saturate this fruit, you should use it with caution or completely exclude it from the menu.

Avocados contain FODMAPs (fermentable oligo-, di-, monosaccharides and polyols). These are carbohydrates that some people cannot digest.

Not everyone is sensitive to FODMAPs, but they can cause unpleasant digestive symptoms in people with irritable bowel syndrome (IBS), leading to gas, cramps, bloating, abdominal pain, diarrhea, or constipation.

If you have digestive problems, carefully monitor your symptoms after eating avocado and other high FODMAP foods.

It is also not recommended to overuse avocados for those suffering from intestinal disorders and diseases of the lower gastrointestinal tract. High fat saturation under such circumstances can be harmful.

Avocado allergy

Avocado allergies are rare, but people with latex allergies may experience cross-allergic reactions to fruits such as avocados, bananas, or kiwis. This is known as latex fruit syndrome.

Study

: The latex-fruit syndrome - PubMed

This can lead to allergic reactions, including upset stomach, abdominal cramps, headaches, or more severe symptoms such as anaphylactic shock.

For any chronic diseases that require a special diet, you should consult with a specialist about the possibility of including avocados in your diet.

Is avocado really perfect?

Unfortunately, not entirely true. For all its beneficial properties, avocado is a fairly high-calorie product. The pulp contains a lot of fat. There is nothing critical about this, but if you overdo it a little and get carried away with this fruit, then this can have a negative effect on your slim figure.

Also, nursing mothers and people with acute liver diseases should use the product very carefully. There is a large seed in the middle of the avocado fruit. It, as well as the leaves of the fruit, contain harmful substances that negatively affect the digestive processes and can even provoke an allergic reaction.

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But overall, the benefits of eating avocados outweigh the few downsides. And if you carefully and carefully use this product in food, you can achieve extremely positive results.

Selection and storage of avocados

There are many varieties of this fruit in the world, they differ from each other in one way or another. The main general signs that you need to rely on when choosing any avocado

Touch the avocado
One of the most reliable signs of fruit maturity is its softness. A ripe avocado should yield to pressure. To avoid damaging the pulp, press on the fruit not with your tips, but with your fingertips or palm.
The stone-hard fruit is clearly unripe. If the avocado is too soft, as if mushy from the inside, it is already overripe and has probably spoiled.
Take a closer look at the place where the stalk is attached
Remove the cutting and look at the mark underneath. In a ripe avocado, this area will be yellowish or light brown. An unripe fruit is light green, and an overripe fruit is dark.
If there is mold under the cutting, the avocado has gone bad, so you definitely shouldn’t take it.
Pay attention to the color and condition of the peel
As a rule, the ripeness of the fruit is indicated by the rich dark green color of the skin. This avocado is usually ready to eat.
Sometimes the skin of a ripe fruit can have a purple or black tint. For example, almost black skin is natural for Californian avocados, or the Hass variety.
If the surface of the fruit is light or moderately green, the avocado is most likely unripe. However, the skin of some varieties, for example, “Fuerte” or “Zutano”, does not darken even after full ripening.
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So the color of the peel is still not the most reliable sign. If you choose among avocados of one variety, give preference to the fruit that is darker.
Regardless of the color of the skin, it should not have cuts, rotten areas or any other damage.
If you still bought an unripe avocado, it’s okay. The fruit is quite capable of reaching the desired condition at home at room temperature.

How to make an avocado ripen and become soft?

Depending on the ripeness of the avocado, this may take varying amounts of time - from a couple of days to a week.

Ways to speed up the ripening of avocados

Place avocado with other fruits
Place the fruit in a paper bag along with a banana or apple (you can do both). Cover and leave at room temperature.
Bananas and apples produce ethylene gas, which speeds up the ripening of avocados. And the bag keeps this gas inside.
Place the avocado in a warm place
Wrap the fruit in paper or regular newspaper and place it, for example, on a radiator.
To avoid direct contact with a hot appliance, first place the fruit in a container or cover the radiator with a cloth.
Reheat the avocado in the oven
Keep in mind that this is not the natural process of ripening an avocado, but rather cooking it. This method is suitable if you absolutely cannot wait to eat a soft fruit.
It will indeed become soft quickly, but the texture inside and taste will be different from the fruit that has ripened on its own.

To preserve the unique taste and benefits of the fruit, you need to observe a certain temperature and humidity regime and choose a suitable container.

Ripe cut fruit can be stored at a temperature of +4+6 degrees. And if the avocado is not yet ripe, then the optimal temperature will be +18+24 degrees. On average, fruits with intact skin are stored for 10-14 days, cut ones - 5-6 days.

For an unripe fruit, a dark, dry place where the air temperature will be +20 degrees or higher is suitable.

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Ripe fruits best preserve their taste and benefits in paper bags or cling film. Another suitable container option is a sealed bag with a zip fastener.

You can put the avocado in a dark, dry place at a temperature of +6+8 degrees. Or put it in a special compartment for fruits and vegetables in the refrigerator.

However, it is still not recommended to store ripe fruit for too long, as it will begin to deteriorate. This can be understood by dark stripes or spots on the skin and pulp.

How to store avocados in the refrigerator?

Since avocados are quite high in calories, it is recommended to add half of the fruit or even a quarter to your diet.

As a result, the question arises of how to store cut avocados. The fact is that the pulp of the “tropical pear” contains special substances that can oxidize under the influence of oxygen and lead to darkening of the fruit.

To prevent this process, just sprinkle the cut of the fruit with lemon or lime juice and coat with olive oil. Then the fruit must be stored in the refrigerator, after placing it in an airtight container or wrapping it in cling film.

Can avocados be frozen?

Freezing can slow down all processes in fruits and, as a result, ensure their suitability for food for a long time.

The avocado must first be cut into cubes or crushed to a puree. You can do this as follows

take a suitable device for grinding food (blender, grater, meat grinder), grind it to a puree, you can add one tablespoon of lemon juice or lime juice to it;
Stir the mixture thoroughly and place it in portions into plastic containers - not to the top, but so that 2-3 cm remains to the edges, since when frozen, the mass will increase in size and this can damage the container.

Another popular way to store avocados in the freezer is to cut the fruit into two parts. Each of these parts should be wrapped in cling film and placed in a plastic, airtight bag.

Storing avocados in the freezer can last for 4-6 months.

Defrosting of products is carried out under natural conditions

: take out the frozen product and leave it for some time, depending on the volume, in a warm place for 12-24 hours. To prevent the avocado puree from turning dark, you need to consume it as quickly as possible.

Remember that at low temperatures any product, including fruits, lose some of their nutrients. Moreover, their structure also changes.

That is why, after defrosting, the product should be eaten, but under no circumstances should it be re-frozen. Otherwise it will become completely tasteless and useless.

In what form and quantity should you eat avocados to get maximum benefits?

Avocado is used to make smoothies, sandwiches, sauces, salads and other various dishes, as it is very tasty and healthy for the body.

Despite its beneficial properties, you should not exceed the daily norm due to its high calorie content (on average 160 kcal per 100 g).

In order for the effect on the body to have only positive consequences, it is necessary to adhere to the dosage and not eat more than 200 grams of avocado per day. This is the maximum allowed norm; on average, you can limit yourself to half a small fruit per day.

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There's a part of an avocado that you shouldn't miss to get the most benefits.

“The greener the color of the avocado, the higher the concentration of health-promoting chlorophylls and carotenoids.”

When we scoop out the flesh of an avocado with a spoon, we often avoid the flesh that is close to the skin. If this sounds familiar, be sure to give it a try next time, as the carotenoids found in this part are great for glowing skin, and thanks to the antioxidants, they can also help fight free radical damage.

The riper the avocado, the darker its color and richer its flavor. With this in mind, try not to cut the avocado too early. Be patient and know that if you wait until it's ready, you'll get more out of this fatty fruit.

When is it better to eat avocado - in the morning or in the evening?

Scientists have discovered a substance in this fruit that can disrupt sleep patterns if consumed late in the evening.

Avocado contains a beneficial amino acid called tyramine. This acid can slow down the process of falling asleep because it causes the release of the hormone norepinephrine. Norepinephrine is considered a stress hormone, preparing the brain and body for activity. This hormone is most effective during intense training, so it is unlikely that you need to increase it when preparing for bed.

Therefore, it is better to eat avocados from morning to lunch. For dinner, it is better to give preference to foods that will not interfere with quality sleep. Avocado for breakfast helps to quickly awaken metabolic processes and give the body a boost of energy for the whole day.

Avocados should only be eaten fresh, since heat treatment significantly reduces the content of unsaturated fatty acids and the product acquires an unpleasant bitterness.

Avocado is a great alternative to butter

You can safely replace it with this fruit, and baking will become more healthy; this life hack is often used in vegan baking.

Avocado can replace mayonnaise

You can add avocado instead of mayonnaise to tuna or egg salads. The creamy texture of the dish will remain and it will become healthier.

Decorate the toast with avocado slices

This simple vegetable peeler trick will make your breakfast not only delicious, but also beautiful.

Surely you are used to cutting an avocado vertically and removing the pit with a knife or spoon.

There is an easier way: cut the fruit crosswise and simply squeeze the seed out. If the avocado is ripe, this won't be too difficult.

How to eat avocado to lose weight?

An avocado diet for weight loss requires a proper diet and compliance with calorie standards. In order not to cause obvious harm to your body when going on a diet, it is important to follow several basic rules when consuming it:

The seed inside the fruit contains a lot of toxins that carry out the oxidation process when in contact with air. It must be removed immediately by cutting the fruit.
Carefully cut on both sides, reaching with a knife straight to the bone, twist the fruit in different directions and divide it into two parts. Using a tablespoon, carefully cut out the pulp, making rotational movements. This way you can peel the fruit very easily and quickly.
Store the fruit only in the refrigerator, otherwise the pulp will quickly turn black and become unsuitable for food.
The fruit should be consumed in moderation. Eat no more than 60 grams per meal, this way you will get the maximum concentration of vitamins and microelements, but will not gain extra pounds.
Vegetable fats in the chemical composition of the fruit are instantly absorbed and absorbed by the body without forming fatty deposits.

You cannot eat a lot of this fruit, as it is very filling and, quickly digested, saturates the body with energy and nutrients. It is advisable to eat avocados in combination with protein foods, which take longer to digest in the stomach. In due time, the fiber in the fruit will help digest other foods. The ideal combination is white meat turkey, chicken or rabbit.

An interesting fact is that this green product is very good at helping women lose extra pounds in a short time.

Avocado Recipes

Classic recipe for guacamole with avocado

Classic is a basic recipe. It can be changed and adjusted to suit your taste preferences. But practice shows that it is in the traditional version that everyone, without exception, likes guacamole sauce with avocado

Guacamole is traditionally a Mexican cuisine. The composition includes a ripe avocado fruit, a sprig of cilantro and freshly squeezed ripe lime juice. Three wonderful components combined create a unique taste.

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Ingredients

avocado - 1 medium or large size
fresh cilantro - 1-3 sprigs (to taste)
lime - ½ medium fruit

Wash the avocado fruit and dry with an absorbent towel. Next, the fruit must be divided into two parts, making a thin incision along the lateral line. And now you can remove the core (pit).
Now it's time to tackle the lime. This citrus fruit also needs to be washed, wiped and divided into 2 parts. Squeeze the juice out of one half.
You can squeeze the juice at the same time as removing the avocado pulp and transferring it to a separate container. Actually, lime juice here acts as a preservative to preserve the color of the base.
Fresh cilantro should be finely chopped with a knife and added to the rest of the mixture.
In order for the sauce to reach the desired consistency, you need to mash the mass with a fork, or you can use a blender. However, if a ripe fruit is selected, its pulp can be easily softened without the use of a blender. Using a fork, you can easily achieve the desired consistency.

Cooking secrets

You need to choose the perfect ripe avocado. To do this, take the fruit in your hand and lightly press on its surface. The skin should be easily dented, but at the same time remain quite elastic. If everything is so, then this is definitely a ripe fruit.
You need to add lime juice as early as possible, at the stage of removing the pulp from the peel. Then the mass will not have time to darken, and the sauce will turn out to be a rich, bright green color.
Greenery should be in moderation. Cilantro plays a third role in this combination. Spicy cilantro should slightly highlight the taste of the dish, but not overwhelm it.

You can add cherry tomatoes or hot chili peppers to your guacamole. However, remember, avocados have a place here!

Avocado and radish toast

Compound

Yeast-free bread - 4-6 slices
Avocado - 1 piece
Radishes - 4-6 pcs.
Microgreens, sprouts or any greens

Preparation

Mash the avocado with a fork. Chop the greens if necessary. Cut the radishes into thin slices. Spread avocado puree on bread, add radish slices and sprinkle with herbs. You can cut it in half for convenience.

Fillings

This is your chance to get creative. You only need a few tablespoons of filling per piece of toast, so it's a good way to use up those scraps that have a lot of flavor but not enough to make a meal.

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Here are some global avocado toast options.

Classic
: Whole grain toast, avocado, red pepper flakes, a squeeze of lemon juice, a pinch of salt and a drizzle of olive oil.
Salad days
: whole grain toast, avocado, arugula, thin slices of radish, a pinch of salt and a drizzle of olive oil.
Italian
: whole grain toast, avocado, chopped cherry tomatoes, fresh basil, red pepper flakes, a squeeze of lemon juice or a few drops of balsamic vinegar, a pinch of salt and a drizzle of olive oil.
Spanish
: whole grain toast, avocado, chickpeas with Spanish spices, lemon juice, a pinch of salt and a drizzle of olive oil.
Moroccan
: whole grain toast, avocado, thinly sliced bell pepper, squeezed lemon juice, a pinch of salt and a drizzle of olive oil.
In Korean
: Whole grain toast, avocado, toasted sesame seeds, a few drops of rice vinegar, a pinch of salt and a drizzle of toasted sesame oil.
Taiwanese
: Whole grain toast, avocado, thinly sliced cucumber, a few drops of seasoned rice vinegar, a pinch of salt, sesame oil, a scattering of thinly sliced green onions and crispy fried shallots.

Avocado toast

is not only a trendy dish, but also a good formula for a nutritious yet light breakfast, lunch or snack.

Summer raw food okroshka

Compound

Radishes – 10 pcs.
Cucumber – 2 pcs.
Avocado - 1 piece
Dill - bunch
Sunflower seeds - 1/2 - 1 tbsp
Greens - to taste, wild plants can be used
Water – 1/2 – 1 l
Salt, spices - to taste

Preparation

Wash and peel the vegetables. Grate the radishes and cucumbers (better for Korean carrots), cut the avocado into small cubes or grate it, and chop the dill. For the sauce, beat the seeds, salt, spices, herbs (except dill) and water in a blender (adjusting the thickness of the sauce to taste) until smooth. Mix the vegetables and arrange them in portions, pour over the sauce and sprinkle with dill on top. Serve immediately.

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Sweet Potatoes with Avocado Sauce

Compound

Medium sweet potato (yam) - 1 pc.
Olive oil
Salt, pepper, paprika
Avocado – 2 pcs.
Lemon juice - 2 tbsp. l
Cream - 2 tbsp. l. (optional)

Preparation

Preheat the oven to 200ºC. Peel the potatoes, cut into slices and soak in cold water for about 1 hour. Then place the slices in a large bowl, sprinkle with sea salt, black pepper, paprika, drizzle with 1-2 tablespoons of olive oil, and mix everything together. Place in a single layer on a large baking sheet and bake for 30-35 minutes.

Prepare the sauce

: Place avocado, lemon juice, cream, salt, pepper in a blender and blend until smooth.

Vegan Avocado Brownie

For the test we take

1 ripe banana - 1 piece
half an avocado
whole grain flour (any, in this case it was wheat) - 60 g.
date or cane sugar - 30 g.
baking powder - 1 tsp.
carob or cocoa - 1 tbsp. l.
dark chocolate - 100 g.

Preparation

Cut the banana and avocado into pieces and, together with all the ingredients except chocolate, pour them into the blender bowl, press the “start” button until a homogeneous mass is formed. We melt the chocolate and pour it into the dough - it will remain liquid fragments inside the finished warm cupcakes. Place into molds. The cakes will remain in the oven for 8 to 15 minutes: if you want a moist center, less time; if not, keep it as long as possible. For this mass you get about 8 pieces.

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Green vitamin smoothie

Ingredients

pulp of 1 medium avocado
1/2 bunch of dill
1/3 bunch of parsley
1 or 1/2 large cucumber

Cut the avocado and cucumber into cubes. The cucumber can be placed in a blender bowl with the peel. If the variety is thick-skinned or you want a softer drink, the skin should be removed. Tear or finely chop the greens. Mix all ingredients using a blender. The result is a hearty, appetizing mix.

Salad with green buckwheat, cucumbers and avocado

Compound

Green buckwheat - 2/3 tbsp.
Avocado - 1 pc. soft
Cucumber - 1 long
Greens - a bunch, arugula, if available
Salad - 1/2 pcs.
Grapefruit - 1 pc.
Salt, spices - to taste

Preparation

Soak the buckwheat for half an hour and then leave it to germinate overnight (or longer to taste). Then rinse thoroughly in warm water and dry. Peel the avocado, cut into pieces, cut the cucumber into slices, cut the greens, cut the lettuce. Squeeze grapefruit juice, mix it with spices and salt and avocado. Season the buckwheat with sauce. Place a mixture of greens into a plate in portions, cucumber slices along the edge, and buckwheat in the center.

Avocado ice cream

Ingredients

Avocado 2 pieces
Banana 1 piece
Lemon juice 0.3 cups
Vanilla pod 1 piece
Salt to taste
Grated lemon zest 1 teaspoon

Preparation

Mix all ingredients in a food processor.
If you think the taste should be more lemony, add more lemon zest (not juice).
Now freeze - place everything in an airtight container (preferably glass), put it in the freezer. Depending on the temperature, it will take from 2 to 4 hours.
You can take out and stir the ice cream a couple of times.

Bon appetit with health benefits!