Health and Wellness
The Avocado Healthy Fruit
Rich in Vitamins and Minerals
The avocado is native to America. The first data of its existence go back to Mexico, Colombia, Venezuela, Ecuador and Peru.
It was introduced in Europe by means of the Spanish conquerors, back in the year 1600. It is a fruit with a high energy value, it has 167 Kcal / 100 g (that is, 1 lb. contains 750 Kcal, while the needs of calories oscillate between 1000 and 3000, which shows its high caloric level), with 80% fat (almost the same amount that has the same amount of chicken meat). 90% of the fat is unsaturated, which is the type of fat that does not affect the body, however, it has a 10% saturation so we recommend avoiding its use in obese, diabetic, hypertensive, and infarcted patients.
Although its use is advantageous, it should be used sparingly so that it is not harmful. In 1576 King Philip II sent a copy to his doctor and this after a long analysis, he sent a note of approval that among his words raised «the fruit is hot and pleasant to taste … it is greasy and wet, awakens greatly the venereal appetite and increases the semen.
The largest product of this fruit is Mexico, followed by Indonesia, the United States, the Dominican Republic and Brazil. In the same way, Mexico, the United States, South Africa, Israel and Chile are the largest exporters. This fruit is also rich in vitamins A, C, B1, B2 and B6, and minerals such as potassium, magnesium, phosphorus, and folic acid. Its protein content is almost equal to that of milk and yogurt, and its fat content meets the daily needs of lipids.
It is important to keep in mind that the longer the fruit stays on the tree, the greater the amount of fat that it will accumulate. Its qualities are not only in nutrition: it is used as raw material for the manufacture of cosmetics, in the preparation of oils, lotions, soaps, creams and shampoos.
The nutritional value as well as the protective characteristics of the skin and hair have already been explained. However, there are some aspects of its conservation that must be well known to guarantee the optimal use of its qualities.
The pulp should not be left in the air because very soon it will oxidize its fatty acids and vitamin C, so the latter will be destroyed. To avoid this, the lemon juice can be administered on the pulp. It’s not recommended to freeze it whole, it is necessary to extract the pulp first, then add the lemon juice and immediately put it in the freezer. In this way, you can have your nutritional and medicinal faculties during times of the year where they are not in the market.
Avocado as a protector against heart disease
The monounsaturated fatty acids, of which the avocado is rich in its content, have anticholesterolemic action, that decreases blood cholesterol levels, thereby reducing arteriosclerosis and therefore the possibility of cardiovascular disease.
However, many experts suggest that diabetic patients, heart patients and obese, should avoid consumption in these cases, the increase of any type of fat is harmful.
In a study conducted, it was found that this protective action was much more marked in those patients with a vegetarian diet including avocado than those who consumed only a vegetarian diet.
The same action has been proven in patients who suffer from Dyslipidemias (those who present an increase in fats in the blood), which also decrease when consuming vegetable diets that include the precious fruit. Although it is recommended that diabetics should consume few amounts of this fruit, some experts suggest that it can reduce the concentrations of cholesterol and fatty acids in the blood. The action of the monounsaturated fats of the avocado was also proven as a blood sugar lowering, in those patients who consume it.