Ekaterina Kashukh, Candidate of Medical Sciences, gastroenterologist at the Hemotest Laboratory, tells.
What are the benefits of avocado
Avocado is a real superfood because of the beneficial properties that are included in its composition. Avocado contains a lot of polyunsaturated fatty acids, which help reduce the risk of coronary heart disease, stroke and other pathologies associated with vascular dysfunction. In addition, the fats contained in the berry allow better absorption of fat-soluble vitamins (A, D, E, K), regardless of whether they are ingested with food or in the form of dietary supplements. The berry itself is also rich in useful substances: it contains vitamins A, K, B9 and minerals – magnesium, potassium, copper.
Also, avocado contributes to the settlement of the intestines with useful and diverse flora – this has a positive effect on the state of all systems and organs. Disruption of the gut microflora can lead to a range of diseases, from local inflammation to systemic pathologies such as arthritis, type 1 and type 2 diabetes, atopic dermatitis, and obesity. Studies have shown that people who eat a daily serving of avocados improve their gut health in as little as three months.
The health benefits of avocados can be compared to a salad of fresh seasonal vegetables seasoned with good olive oil, nuts and seeds. Avocados contain fiber and a lot of healthy polyunsaturated fats. Avocados have a beneficial effect on the work of the heart, helps to normalize the level of dangerous cholesterol. Numerous studies have proven that regular consumption of avocados reduces cardiovascular risks and makes the intestines (and therefore the whole body) healthier.
How much can you eat an avocado
Despite the obvious benefits, you need to use avocados carefully: the berry is quite high in calories. The average fruit contains about 250-300 calories – this is important to consider for those who are on a diet. Half an avocado a day is considered the optimal portion: it contains enough nutrients, but does not overload the diet. You also need to carefully choose the fruits: they ripen for a long time, but quickly deteriorate.
How to choose an avocado
The choice of avocado variety is a matter of taste and financial possibilities. For example, Hass avocados are larger and more expensive than regular fruits. This variety has a richer taste and a pleasant creamy texture. But in terms of the number of useful properties, the berries do not differ. Basic recommendations when choosing:
the stalk should easily separate, but not fall off – most likely, the avocado will be rotten; if you choose a fruit with a green peel, it should be a rich green hue. Too light peel indicates the immaturity of the product, and too dark or turning black indicates that the fruit is overripe; the peel should be free of external defects: mold, dents, rotten areas; lightly press the fruit with your fingertips. If the fruit is slightly bent, and returned to its original state, it is ripe. An unripe avocado is always hard as a stone; shake the avocado: the fruit is ripe if you hear a knock. This is due to the pit, which is less tightly attached to the walls of an avocado when it is ready to eat. In this case, it easily separates and rolls inside.
Black streaks in the pulp of the fruit do not always indicate that it is spoiled: they appear as they ripen, but in themselves do not bring harm to health. But if there are too many veins, and the flesh has darkened and become loose, this indicates that the fruit is already spoiled and should not be eaten. You should also pay attention to black spots on the skin, a change in the taste and smell of the pulp – these are the first signs that the berry is starting to deteriorate.
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2023-07-09 14:43:00
