Nowadays we look for foods that help us to have health and energy, avocado being one of them. This fruit is very versatile in preparing dishes and useful for preventing diseases, and even for making masks and skin creams.
It has a high content of nutritional components, which help care for the body. It is ideal for improving intestinal transit and is also recommended for pregnant women.
Without a doubt, avocado is a unique food that we must include in our daily diet, for this reason we present an article with all the essential information that you should know about avocado.
What is avocado?
The persea americana , commonly known as “avocado”, is a fruit that grows from the “avocado” tree, a woody plant that grows in warm and tropical areas. It is a food that is pear-shaped , with thick skin and a dark green color. Its interior is yellow with a smooth and creamy texture, and it contains a large seed.
Note: This fruit can weigh from 200 grams to 1,500 grams . It has a simple and simple flavor that allows it to be mixed in different preparations. It is usually harvested twice a year, so it can be found in summer and winter.
avocado properties
Avocado is an ideal food for people of any age . It is necessary to incorporate it into our daily diet to take advantage of all the nutritional benefits. Next we will talk about the properties of this fruit:
1. Vitamins
It is a fatty food with a high content of vitamin A, C and E , so it protects the cells to avoid chronic and degenerative diseases . In addition, it helps to take care of the nervous and ocular system.
To highlight: It also has niacin, riboflavin, pantothenic acid, pyridoxine and thiamine.
2. Minerals
Avocado has iron, which helps increase hemoglobin and the cells responsible for transporting oxygen throughout the body. It has potassium, which controls blood pressure and improves sodium levels.
Note: It also has magnesium that reinforces muscle relaxation and regeneration.
3. Other compounds
This is a fruit that does not have carbohydrates . Its content is healthy, monounsaturated fats. It has folate that helps cell production. It has fiber that increases the feeling of satiety and fullness . In addition, it prevents obesity and type 2 diabetes in children.
Important: A study in Venezuela showed that including avocado in our daily diet helps the concentration of good cholesterol , since it is a food rich in monounsaturated fatty acids that can improve the lipid profile of healthy patients. (1)
What are the benefits of avocado?
Avocado is a widely consumed food in countries with warm temperatures . It is ideal for maintaining a healthy life and taking full care of our vital organs. Here we will mention some of its benefits:
1. Protects cardiovascular health
This food has little cholesterol, despite being healthy fat. It is ideal for reducing triglyceride and glucose levels in the blood , thus helping to prevent the onset of arterial and cardiovascular diseases. The fats present in this fruit prevent heart attacks and heart attacks.
Note: A study conducted in Venezuela showed that increased consumption of monounsaturated fatty acids and soluble fibers found in avocados help reduce the occurrence of heart disease. (two)
2. Controls blood sugar levels
Avocado is ideal for controlling diabetes and insulin levels in the blood. It contains monounsaturated fats, which have a high energy content to improve blood glucose.
You should know: It is recommended to include avocado in the daily diet of people with glucose problems.
3. Regulates the nervous system
Thanks to its high content of fat, magnesium and vitamin B , this food regulates the nervous system. In this sense, consuming small portions daily helps control mental stress. In addition, it reduces anxiety , which is why it is recommended in patients with depression problems.
4. Strengthens the health of muscles and bones
Avocado is an ideal food to care for and keep muscles working properly , thanks to its potassium and magnesium content. Helps muscle overactivity and energy wasting.
To highlight: Avocado contains a wide variety of antioxidants that have therapeutic effects on the bones and prevent their deterioration.
5. Improves memory and concentration
Its content of fatty acids, omega 3 and fiber , make it an ideal food to improve concentration levels . In addition, as it contains folic acid, it protects memory and prevents premature cell death , thus preventing early deterioration of brain health.
6. Stimulates intestinal transit
As has been mentioned, the avocado is known for its fiber and monounsaturated fat. Consuming it helps improve the intestinal process , allows proper transit of feces and controls constipation. In addition, it reduces the risk of colon or stomach cancer.
Note: It is used as a detox thanks to its diuretic power, so it is a natural detoxifier to eliminate toxins through bile.
7. Promotes pregnancy
Pregnant women have to see an excellent ally in the avocado. It is a source of energy, vitamins and minerals that help care for the mother and the baby. In addition, it provides properties that prevent premature birth and malformation of the brain, spinal cord and eyes in the embryo.
8. Improves skin and hair health
Avocado is ideal for caring for and protecting the skin due to its vitamin A, C and K content. In addition, it is the protagonist of an endless number of masks to care for and protect the dermis. Helps prevent wrinkles and improve the appearance of burns.
Note: It can be consumed or used as a topic and improves rejuvenation processes and collagen production.
9. Prevents the development of cancer
This fruit has a high content of folic acid , which helps prevent breast or colon cancer. It is recommended for a healthy daily diet, since it has amino acids that purify the body of toxins and cancer cells.
Important: A study carried out in Chile showed that avocado could be a protector to reduce the risk of coronary diseases, cataracts, diabetes and cancer. This is possible thanks to the antioxidants present in the fruit. (3)
What harm can avocado cause?
Avocado is a wonderful food with great virtues, but unfortunately, if its consumption is not controlled, it can have a detrimental effect.
You should know: Eating avocado in excess can increase the daily caloric load and in turn increase the percentage of fat in the body
On the other hand, some people have presented allergies and liver problems from avocado consumption. This happens because it has anethole and estragole, which are substances that cause liver disease in excess.
Key Findings
- The avocado ( Persea americana ) is a fruit with a simple and very versatile flavor, which can be used for a wide variety of dishes and desserts.
- It is used in the preparation of masks, serums and ointments for skin care.
- The avocado controls intestinal transit , regulates the stomach mucosa and helps prevent stomach and colon cancer.
- It helps to treat and prevent diabetes , since consuming it helps improve glucose levels.
- Avocado should not be consumed in excess , since it usually generates an increase in caloric load in the body.
- Chewing it produces a feeling of relaxation and prevents anxiety.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.