Creamy and Nourishing Avocado
The creamy and nourishing Avocado, Persea Americana, is the fruit of a tree belonging to the Lauraceae family. It is native to Mexico and has been known for 10,000 years.
It is of great commercial value and is grown in tropical climates throughout the world. It is farmed in approximately 46 countries, and Mexico is the primary producer.
It has been used mainly as a food, although its fruit and oils are widely used as beauty products, both for skin and hair. Its leaves can be used to make expectorants.
Avocado is considered one of the healthiest foods in the world. It contains more than 25 essential nutrients, including vitamins A, B, C, E, and K, copper, iron, phosphorus, magnesium, and potassium.
To get the potassium from a single small or medium avocado, you would need to eat two to three bananas.
It also has fiber, about 7% of its weight, plus protein and beneficial phytochemicals such as beta-sitosterol, glutathione, and lutein.
It is one of the fruits with the highest calorie content. This is due to its large amount of fat content, approximately 20 times higher than other fruits.
Although avocado has a high-fat content, these are healthy, like omega 3, because they are monounsaturated fats, essential for the human organism.
It is a good source of calories, unlike almost all other abundant foods, which have an excessive content of harmful saturated fats. It has 200 calories per 100 grams, as well as 23 grams of heart-healthy fats.
In general, fruits have approximately 60-80 calories per 100 grams. Therefore, the caloric content of avocado should not become a problem as long as they are not abused by people following weight loss plans.
Healt Benefits of Avocado
Avocados in their different varieties help maintain a healthy heart because they contain vitamin B6 and folic acid, both of which are important in regulating homocysteine levels, a risky heart element when found in high concentrations.
It also has vitamin E, glutathione, and the aforementioned monounsaturated fats, essential for maintaining a healthy heart.
As for other chronic diseases, it reduces the risk of strokes due, among other things, to its high levels of folate.
Eating avocados protects against cancer, including prostate and breast cancer.
Avocados are rich in a compound called beta-sitosterol, and the vegetable fiber contained in this fruit, effective in reducing blood cholesterol levels.
Since avocados are a great source of potassium, they help control blood pressure levels.
They also have valuable phytonutrients, such as polyphenols and flavonoids. They have been shown to possess anti-inflammatory properties, thus reducing the risk of developing inflammatory and degenerative diseases.
Avocado is an excellent lutein source, a carotenoid that helps protect against macular degeneration and age-related vision problems and cataracts. Its consumption is linked to increased absorption of these nutrients and lycopene and beta-carotene, by facilitating the absorption of all of them.
Monounsaturated fats or good fats from avocados decrease insulin resistance and therefore help regulate blood sugar levels.
They have more soluble fiber than other fruits, that helps keep glycemic levels stabilized.
It is also good emotionally, as it contains high levels of tryptophan and magnesium. Both promote the synthesis of serotonin, the so-called happiness hormone.
Avocados are rich in folic acid, an essential element in preventing congenital disabilities, such as those of the neural tube and spina bifida.
They contain glutathione, a powerful antioxidant that is a valuable anti-free radical fighter in the body. Therefore, avocado is beneficial in preventing the symptoms of aging.
By stimulating the immune system, it delays the senile process and promotes a healthy nervous system.
Its high vegetable fiber content has an adequate laxative action preventing constipation and colon cancer.
Finally, avocado oil is used in many cosmetics because of its ability to nourish the skin and provide it with a natural glow.
Avocado in Our Kitchen
The avocado is one of the fruits that nutritionists have experienced more devotion to because it is highly nutritious. It is super-healthy and should be included in the diet with the same enthusiasm shown by experts in nutrition and healthy living. Its several nutritional values make it an ideal and very healthy fruit.
Nutritive Avocado Recipes
Avocado and Banana Shake
1 small ripe avocado
1 medium-size banana
1 cup of skimmed milk
1 teaspoon of honey
- Peel and chop the avocado.
- Crush it with a fork to make a very fine paste.
- Then, peel the banana and place it in the mixer together with the avocado paste.
- Add the cup of skimmed milk; it will give a great taste.
- Beat all the ingredients well and get a very homogeneous shake, without lumps.
- By adding that tablespoon of honey, you will get an even richer and more nutritious drink.
You will be fascinated!
Avocado with Sardine in Brown Rice
1 ripe avocado
1/2 cup brown rice
2 cups of water
Juice of half a lemon
2 teaspoons soy sauce
1 can of sardines in tomato sauce
White pepper to taste
- Leave the brown rice to soak for 4 to 6 hours before cooking.
- The first thing we’ll do is cook the rice with those two cups of water. While it’s cooking, you can prepare the avocado. In this case, we will cut it into cubes and then soak them in the lemon juice.
- Once it’s ready, we can prepare the brown rice. Distribute it on the plates where you will serve it and season it first with the soy sauce. Then add the can of sardines, making sure that the whole pieces fall out without the can’s oil. Stir well.
- Next, add pieces of avocado soaked in lemon juice, distributing them well.
- Finally, sprinkle the white pepper on top.
Asian-style recipe with a very original and stimulating flavor to the palate.
Avocado Wrapped with Chicken Breast
1/2 medium-size avocado
Juice of half a lemon
1 teaspoon of pepper
3 slices of roasted chicken breast
To not have a very high caloric level, it is enough to prepare, in this case, only half an avocado so that it provides us with the maximum proteins of healthy meat, but without excessive calories.
- Split half of the avocado into three slices.
- In a suitable container, place the juice of a half lemon to moisten the avocado slices.
- Sprinkle them with pepper to give them a more intense flavor.
- Finally, wrap each piece of avocado with its respective slice of roasted chicken breast.
This way of eating avocado is delicious, healthy, and nutritious. Ideal for preparing a quick dinner.
Avocado and Pineapple Toast
2 slices of wholemeal bread
1/2 ripe avocado
Pineapple slices to taste, chopped into cubes
- Toast both slices of wholemeal bread. This way, they’ll be crispy, won’t get wet from the ingredients, and will taste a lot nicer.
- Crush half of the avocado with a fork to obtain a very smooth cream to spread it on the toasts.
- Once you have your wholemeal bread slices very crispy, spread them with the avocado cream and then place the pineapple cubes on top.
A breakfast that is quick, simple, delicious, and full of benefits to start the day right and make the most of it.
Rice, Fish, Avocado and Sesame Croquettes
1/2 pound of brown rice
1 medium-size avocado
1/2 pound of the fish of your choice, boiled
4 ounces of toasted sesame seeds
- Boil the rice and let it cool.
- Mash the avocado with a fork and mix it with the juice of a lemon.
- Cut the boiled fish into small squares.
- Place enough rice in your hands to form a croquette, divide it in two and place the crushed avocado and fish in the middle and close the croquette.
- For a better presentation and added taste, coat the croquette with toasted sesame seeds.
If you like exotic foods, you’ll surely love this recipe.