It is one of the most caloric fruits with the highest fat content, but its nutritional qualities and its multiple properties for the body make avocado an extraordinary ally for your diet.
Don’t even think about banishing avocado from your diet despite what you read about it. It is true that it is one of the fruits that has more calories and that it has a high-fat content, but it is about good fats, with infinite benefits for the correct functioning of the organism. Moreover, you should include more of this food in your regular diet. Perhaps you will do it as soon as you finish reading this article and discover everything it can do for you.
AVOCADO CALORIES
- Avocado has 160 kilocalories per 100 grams. There are avocados of many different sizes, but a medium one (such as those commonly found in greengrocers or supermarkets) usually weighs around 170 grams, including the skin and the pit.
- Although the caloric intake is higher than other fruits, we could say that it does not make you fat. Why? As nutritionist Carlos Ríos explains, there are three types of sugar: intrinsic, free, and added. The one with the fruit (whole) is the first, which is healthy. It is accompanied by fiber, vitamins, and antioxidants, and is slowly absorbed, preventing the body from generating as much insulin and increasing the feeling of satiety, and reducing hunger.
AVOCADO PROPERTIES
- There are numerous reasons to include avocado in your diet and these are the most important:
- They don’t get fat. Let’s end this myth! According to research published in the Internal Medicine Review, those who regularly include avocados in their diet have a healthier diet, weigh less, and are in better health.
- Take care of your cardiovascular health. It contains a large number of monounsaturated fats, especially oleic acid, which can also be found in the composition of olive oil. This component helps reduce bad cholesterol, increases good cholesterol, and takes care of your heart.
- It is a powerful antioxidant. Its content in vitamin E and vitamin C stands out, two natural antioxidants, ideal for protecting tissues and preventing premature aging .
- Strengthen your defenses. It is a good source of minerals, especially copper, an essential mineral to strengthen the immune system and bones, among many other things.
- Protect your muscles. Its high potassium content favors the proper functioning of the muscular system. Did you know that it has more potassium than bananas? The avocado provides 480 mg of this mineral and the banana, 370 mg.
- Take care of the view. It is rich in lutein, a carotenoid that protects, among other things, against premature cataracts.
- Avocado oil is an excellent ally of cosmetics. Numerous firms include it in the formulations of their anti-aging products, as it offers many benefits: it protects, softens, hydrates, regenerates, and provides elasticity to the skin.
SIMPLE AND HEALTHY RECIPES WITH AVOCADO
Do you want to prepare the lightest version of this delicious Mexican sauce? We tell you how you should do it.
Ingredients:
- 2 ripe avocados
- 1 tomato
- 1 clove garlic
- 1 onion
- 1 lime or 1 lemon
- Cilantro
- Salt
Preparation:
- Peel and finely chop the onion, tomato, and garlic cloves. Put them in a bowl or mortar and add the cilantro (also finely chopped).
- Cut the avocados in half, and remove all the pulp with the help of a spoon. Reserve the bone. It will serve to decorate the sauce when it is ready and will prevent it from oxidizing.
- Squeeze half a lime or half a lemon over the pulp of the avocados and add a little salt.
- Add it to the rest of the ingredients and mash well with the help of a fork until you have a texture that you like. In the original recipe, you can see the pieces of the ingredients, but you can also pass the mixture through the blender to make it finer.
- Light advice. Instead of accompanying the sauce with Nachos, you can make sticks of celery, bell pepper, or carrots for dipping. It will be much healthier and lighter!
AVOCADOS STUFFED WITH TUNA
Ingredients:
- 2 avocados
- 150 g of natural tuna
- ½ white onion
- fresh coriander
- 1 tomato
- 1 egg
- 100 ml mayonnaise
- 1 lemon
- salt and black pepper
Preparation:
- Boil the egg in water for 15 minutes and let cool.
- Peel it, cut it into small pieces and reserve it.
- Cut the avocados in two, remove the bone and empty them carefully.
- Chop the onion, tomato, and parsley and add the pulp of the avocado, the drained tuna, the egg, and the mayonnaise. Mix all the ingredients well and season to taste with salt, pepper, and lemon.
- Fill the avocado halves with all the preparation.
AVOCADO WITH BAKED EGG
Ingredients
- 1 avocado
- 2 eggs
- 5 grams of serrano ham
- Coarse salt, fine salt, and pepper
- olive oil
Preparation:
- Cut the avocado in half, and remove the bone.
- Enlarge the hole left by the bone with a spoon.
- Put two mounds of coarse salt in the oven dish and place the avocado halves on top. This will keep them stable.
- Pour the eggs into the hollows of the avocado, add a touch of salt and pepper, and finish decorating with the Serrano ham cubes.
- Preheat the oven to 200ºC and leave the avocados inside until the egg is set (approximately 10-15 minutes).
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