Avocado An Exotic fruit with Many Benefits


Avocado is the fruit of a tree native to Central and South America, prized for its soft, buttery flesh. A true chameleon of appetizers and main courses, it can be prepared in a thousand and one ways, whether with vinaigrette, salad, mousse, filling or traditional guacamole. Avocado can also be a delicious original sandwich filling. Although it is known for its high fat content, it also contains several vitamins and minerals.

Characteristics of avocados

  • Rich in fiber;
  • Rich in “good fatty acids”;
  • Source of vitamin K;
  • Protect the cardiovascular system;
  • Stimulates intestinal transit.

Avocado Nutrition and Calorie Values

For 100 grams of avocado:

Avocados are characterized by their high calorie content, showing a pleasant 205 Cal / 100 g. It is particularly rich in lipids (20.6 g/100 g), with a high proportion of oleic acid (a monounsaturated fatty acid), but low in cholesterol. Note that vitamin D and B12 deficiencies are noticeable. Good source of vitamin E and potassium.

Avocado Benefits: Why Eat It?

It is a remarkable oilseed fruit and an important ally in the prevention of cardiovascular disease.

Avocados are rich in antioxidants

Antioxidants are compounds that protect cells in the body from free radical damage. These are very active molecules believed to be involved in the development of cardiovascular disease, certain cancers and other aging-related diseases.

Among the antioxidants, zinc is present in interesting amounts. It is particularly involved in immune responses, production of genetic material, perception of taste, wound healing and fetal development. Zinc also interacts with sex and thyroid hormones. In the pancreas, it is involved in the synthesis (manufacturing), storage and release of insulin.

high source of fiber

With 3.6 grams of fiber per 100 grams of meat, avocados are considered a high source of fiber. Dietary fiber is only found in plants and includes a group of substances that are not digested by the human body. A fiber-rich diet is associated with a lower risk of colon cancer and can help satisfy appetite by making you feel full faster

Supplement “good fatty acids”

 Despite being high in fat, avocados are mostly composed of unsaturated fatty acids (mostly monounsaturated), which are considered “good” fatty acids that benefit cardiovascular health. In humans, one study showed that replacing some fat in the diet with avocados for three weeks lowered blood lipids without lowering HDL cholesterol (the “good” cholesterol).

Excellent source of vitamin B5

 Avocados are an excellent source of pantothenic acid. Pantothenic acid, also known as vitamin B5, is part of a key coenzyme that allows us to make the most of the energy in the food we eat. It is also involved in several stages of synthesis (manufacturing) of steroid hormones, neurotransmitters (messengers in nerve impulses) and hemoglobin.

Good intake of vitamin B6

 Vitamin B6, also known as pyridoxine, is part of a coenzyme involved in protein and fatty acid metabolism and in the synthesis (manufacture) of neurotransmitters (messengers in nerve impulses). It also aids in the production of red blood cells and allows them to carry more oxygen. Pyridoxine is also required to convert glycogen into glucose, which helps the immune system function properly. Finally, this vitamin plays a role in the formation of certain components of nerve cells and the regulation of hormone receptors.

Rich in Vitamin K

 Avocados are an excellent source of vitamin K. Vitamin K is required for the synthesis (making) of clotting (stimulating and inhibiting) proteins. It also plays a role in the formation of bones. In addition to being found in the diet, vitamin K is produced by gut bacteria, so this vitamin deficiency is rare.

Great source of phosphorus, magnesium and potassium

 Phosphorus is the second most abundant mineral in the body after calcium. It plays a vital role in building and maintaining healthy bones and teeth. In addition, it is involved in tissue growth and regeneration and helps maintain normal blood pH. Finally, phosphorus is one of the components of cell membranes.

Magnesium is involved in bone development, protein building, enzymatic action, muscle contraction, dental health, and the function of the immune system. It also plays a role in energy metabolism and transmission of nerve impulses.

In the body, potassium is used to balance the pH of the blood and stimulate the production of hydrochloric acid in the stomach, which aids digestion. In addition, it promotes the contraction of muscles, including the heart, and is involved in the transmission of nerve impulses.

Good source of iron

 Every body cell contains iron. This mineral is essential for the transport of oxygen and the formation of red blood cells in the blood. It also plays a role in making new cells, hormones, and neurotransmitters (messengers in nerve impulses). It should be noted that the iron contained in plant-based foods is less readily absorbed by the body than the iron contained in animal-based foods. However, when consumed with certain nutrients, such as vitamin C, it is beneficial to absorb iron from plants.

Presence of large amounts of copper

 As a component of several enzymes, copper is required for the formation of hemoglobin and collagen, a protein used for tissue structure and repair, in the body. Several copper-containing enzymes also help the body fight free radicals.

A word from a nutritionist

Choose the right lawyer

At harvest, avocados weigh an average of 300 grams. It has dark green or even black skin that can be smooth or rough. It contains a green creamy pulp and a large stone.

Lawyer certificate

  • Family: Lauraceae;
  • Origin: Central and South America;
  • Season: October to April;
  • green ;
  • Taste: Sweet and creamy.

Different varieties

Avocado varieties are divided into three subgroups: Mexican, Guatemala, and West Indian, based on their degree of hardiness and various characteristics of the fruit: size, nutritional content, flavor, etc. What you need to know in practice is that the fruit of the West Indian subgroup (sometimes called “Florida avocados” because of the state where the varieties of this subgroup are grown primarily.) can contain up to two other fats half. Unfortunately, this information does not appear on products available in stores (fresh or frozen). However, we mainly find on the market the Hass variety, which belongs to the Guatemalan group and whose fruit is particularly high in fat.

Buy avocado

Choose an avocado that’s fairly heavy, not too hard, and doesn’t have black spots or bruises. Skin tone is not an indicator of maturity, but of diversity. Avoid fruits that are very soft or with wilted skin, as they are too ripe.

Keep great

Avocados that arrive at our markets are usually still green, which is not necessarily a disadvantage, as they can easily be placed in brown paper bags to ripen at room temperature. If you want to speed up the process, you can put an apple in the bag: by releasing ethylene, it ripens the fruit and is ready to eat in two to five days.

Freeze avocados if you have extra. It turns into puree first because it freezes poorly when presented whole or sliced. Wash the fruit, cut in half lengthwise, pit, peel and mash the pulp, add lemon juice (about a tablespoon for two avocados). Place puree in a hard container, leave empty and freeze. Do not keep in the refrigerator for more than five months.

Avocado preparation

Avocados work in different preparations. Since the flesh of avocados oxidizes easily, we recommend that you always use stainless steel utensils. For the same reason, if you’re not going to eat it immediately after chopping or crushing, sprinkle it with lemon juice, lime juice, or vinegar.

How to cook? How to match it?

There are three types of avocado lovers: those who like salty, those who like sweet, and those who like both. All over the world, this unusual product has been adapted to local cuisines and made into vegetables or fruits depending on whether you prefer sweet or savory in the taste menu.


The Aztecs ate mashed avocado, which they called ahuaca-hulli, a word that was transformed into guacamole. Originally, the dish did not include onions, limes, or cilantro leaves, three ingredients unknown in America before the arrival of the Spanish.

Mexican guacamole, garnished with jalapeños and sometimes tomatoes, goes well with many sauces. If avocado is essential, the other ingredients will vary depending on how it’s prepared:

  • Japanese: grated daikon, soy sauce, wasabi, rice vinegar, sesame seeds and dried seaweed;
  • Spanish flavor: chopped olives, toasted almonds, parsley and a dash of brandy;
  • Argentine flavor: lightly roasted saffron and thyme sprigs;
  • Southwestern flavor: corn kernels;
  • California style: goat cheese, toasted pistachios, coriander leaves and garlic;
  • Jamaican flavor: mango, coconut, pineapple, red pepper and lime juice;
  • Parisian style: shallots, tarragon, lemon juice and dry vermouth;
  • Italian flavors: Parmesan cheese, toasted pine nuts, dried tomatoes, basil and wine vinegar.

As a vegetable

 To avoid discoloration of the fruit, prepare the dish just before serving or place it in the refrigerator, covering the bowl with plastic wrap so that it stays in contact with the item being prepared to remove “air”.

Due to its high tannin content, avocados are usually not cooked: it runs the risk of becoming bitter. If you want to incorporate it into hot dishes (stews, omelets, soups), do it at the end of cooking. You can also heat it in the oven on very low heat and add toppings of your choice, such as scrambled eggs.

More commonly, avocados are eaten raw. In addition to the regular half avocado, served with balsamic vinegar or stuffing, its pulp can be used in various preparations:

  • add it to sushi;
  • In a cold sauce for poached fish, mash it with capers, green olives, red peppers, lime juice and olive oil;
  • Add it to tacos; in Mexico it’s used directly as butter, hence the vernacular name for “butter fruit.”

like fruit

  • In Brazil, it is crushed and added to sorbets, ice cream and milkshakes;
  • In Java its pulp is blended with very strong and sweet black coffee, while elsewhere in Indonesia it is blended with milk, coffee and rum;
  • Asians living in Hawaii eat it with other fruits like pineapples, oranges, grapefruits, dates or bananas.


People who have never eaten avocado as a fruit should try mashing it with roughly equal parts banana and pineapple and a little honey. Or mix its pulp with cream cheese and pineapple juice and serve it on top of fruit cubes.

Contraindications and allergies to avocados

Consuming avocados requires taking some precautions in case you are on anticoagulant medications or are allergic to latex.

Vitamin K and Anticoagulants

Avocados contain high amounts of vitamin K. This vitamin is necessary for blood clotting and, in addition to being present in certain foods, can also be synthesized by the body. People who take blood thinners, such as those marketed under the names Coumadin, Warfilone, and Sintrom, should consume a relatively stable daily diet of vitamin K. Health Canada advises that avocados can alter blood levels of anticoagulants. Therefore, it is best not to consume too much at the same time.

latex allergy

Research suggests that an allergy to latex, a material specifically used to make medical gloves, may be linked to an allergy to certain foods, such as avocados. Researchers have identified rubber protein as a compound thought to be responsible for avocado allergies in people with latex allergies. Listed avocado allergy symptoms may include hives and even allergic reactions. Food allergy testing, including avocados, bananas, chestnuts, and kiwis, is therefore recommended for people with latex allergies.

Lawyer’s History

The avocado takes its name from the Spanish aguacate, which is borrowed from the Aztec word ahuacatl, meaning “testicles,” and is similar in shape to this organ.

Avocado kernels produce a milky liquid when squeezed that has the smell and taste of almonds. Due to its tannin content, this liquid turns red when exposed to air. The Spanish conquistadors drew from it an indelible ink for the writing of many official documents, which are preserved today in the archives of the city of Popayan, Colombia.

where is he from?

After the conquest, the Spaniards made the avocado tree and its fruit known to the rest of the world, introducing it to Europe as early as 1519, and then to the West Indies, and almost all tropical and subtropical regions where conditions prevailed. Benefiting their culture.

Long is reserved for large tables

 In the West, the fruit has long been the food of the nobility and upper middle class. It wasn’t until the early 20th century when Americans began to grow it on a large scale that it found its place on the table of ordinary people.

Today, avocado trees are grown in many countries in South and Central America, Africa and Oceania, as well as in southern Europe and the United States (Florida and California). Oil extracted from the pulp of the fruit is widely used in massage therapy and cosmetology.

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