Avocado: properties, nutritional values, calories and how to use it in the kitchen

Avocado is considered one of the healthiest and most energetic fruits that nature can offer us. It is above all a source of mineral salts, such as potassium, omega 3 fatty acids and vitamins. Let's discover the calories, nutritional values and benefits of avocado.

Don't store avocado like this: it's dangerous

THEavocado it is considered one of the healthiest and most energetic fruits that nature can offer us. It is above all a source of mineral salts, such as potassium, omega 3 fatty acids and vitamins. Let's go to the discovery of benefits avocado and the tastiest recipes in which to use it.

Index

Properties of the avocado

Avocado is a super nutritious fruit that offers us several benefits:

It has a bad glycemia: this fruit helps to keep blood sugar levels under control.
Lower Cholesterol: a study recently conducted by researchers at the University of Pennsylvania delved into the benefits of avocado for lowering cholesterol and reducing the risk of cardiovascular disease. The study showed that the intake of monounsaturated fatty acids provided by avocado can drastically reduce LDL cholesterol, that is the cholesterol commonly called 'bad' as opposed to HDL, the 'good' cholesterol.
Antioxidant: Vitamin A and vitamin E present in avocado play the role of natural antioxidants and thus protect our body from both aging and degenerative diseases, helping it to repair itself from the action of free radicals.
Rich in potassium: few people know that the amount of potassium present in an avocado is comparable to that brought by the consumption of three bananas. The supply of potassium is useful for our body to regulate blood pressure and to replenish the mineral salts lost due to sweating - especially in the summer - and during a workout.
Provides good fats: the lipid content of the avocado should not scare you, since the omega 3 fatty acids it supplies to our body are of fundamental importance to avoid raising unwanted cholesterol levels.
Easy to digest: despite its high calorie content, avocado is an easy fruit to digest.
Beneficial for skin and hair: The content of omega 3, vitamins and minerals in avocado is also beneficial for our skin and hair, with an action that can take place both from the inside, with the consumption of avocado as food, and from the outside. , with the use of avocado pulp to prepare masks and packs.
Aphrodisiac: the populations of South America in the past attributed to the avocado aphrodisiac properties and considered it a real fruit of paradise.

Avocado: properties, nutritional values, calories and how to use it in the kitchen

Nutritional values of avocado

Avocado is a precious source of minerals and lipids considered beneficial for our body. 100 grams of avocado (considering only the edible part, i.e. the pulp) provide our body, on the basis of tables of CREA, 4,4 grams of protein, 23 grams of lipids and 1,8 grams of carbohydrates.

Like all plant-based foods, avocado does not contain cholesterol. 100 grams of avocado also provide our body with 450 mg of potassium, 2 mg of sodium, 0,6 mg of iron and 44 mg of phosphorus.

Avocado is also a source of vitamins, with particular reference to vitamin A, vitamin C and vitamin E. It is a set of vitamins that help our body protect itself from aging, strengthen vision and defenses immune.

Let's not forget that avocado is also a source of carotenoids, whose absorption by our body is facilitated by the lipid content of this fruit. Finally, it contains omega 3 fatty acids, renowned for their anti-inflammatory properties.

The glycemic index of avocado is very low, it is in fact equal to 10.

Avocado: properties, nutritional values, calories and how to use it in the kitchen

Photo source: CREA

Calories of avocado

Avocado is among the most energetic fruits we have available. In fact, 100 grams of avocado (edible part) provide our body with 231 calories, which derive mainly from the lipid content of this fruit.

Avocado: properties, nutritional values, calories and how to use it in the kitchen

Watch the video with Dr. Loreto Nemi's advice to learn more about the properties and benefits of avocado.

Avocado, recipes

Avocado is a very versatile fruit in the kitchen that lends itself to various preparations. It can really be used in many ways: in smoothies, to prepare tasty sauces, as a potato filling or burrito, etc. Here are many ideas for using avocado in the kitchen: