The fruit of the avocado is one of the most appreciated by us all food: the avocado tree (tree and fruit have the same name) comes from the area of Mexico and Central America, which began to be cultivated for thousands of years, and from there his cultivation has spread to many countries.
Long section avocado has been erroneously concept of healthy food because of its high fat. Today was closer to the low sugar that era low fat, we speak of this fruit of its properties and its benefits for our body.
The properties of avocado
A medium avocado with bone and skin, weighs about 170 grams each, although we can find various sizes. Avocado caloric intake is high when compared to other fruits, because for every 100 grams of avocado we can bring about 200 calories approximately.
The avocado is rich in vegetable oils (most containing fats are monounsaturated fats, such as oleic acid, and also contains a good amount of Omega 3), which are those that give this great caloric intake. Its carbohydrate content is low, and is purely anecdotal proteins (2% of total calories). As to fiber, it contains about 2.5%
Regarding micro nutrients, avocado known for being rich in potassium (contains much more amount of potassium than a banana, which is the most typical food to which we refer when we speak of this mineral) and make a moderate intake of magnesium. The avocado also contains a healthy dose of B vitamins and antioxidant vitamin E.
The benefits of avocado
Why should avocado part of our diet? In the event that we are doing a diet for weight loss, avocados consumed in moderation can be a great ally, because the high amount of vegetable fats makes us feel satiated for a long time. These monounsaturated fats also are a good way to improve levels of testosterone naturally, so athletes should take note of it.
Its good supply of potassium makes it important for the proper functioning of the muscular system, and magnesium along with vitamin B6 favors our nervous system. Its good supply of carotids also helps us improve our immune system.
The avocado can also help us control our cholesterol levels: according to a study published by the American Heart Association the group consuming an avocado a day within a moderate – fat diet got better markers of LDL cholesterol, total cholesterol and triglycerides than the other two groups that participated in the study (one with a moderate fat diet without avocado, and one with a low-fat diet).
You may also like to read another article on xWorld: Making Healthy Smoothies
How can we use the avocado in the kitchen?
Buy and prepare avocado
We split before we apron, and the first is to buy avocados in the market. We should buy those that are in their ripest, but it is hard to tell at first glance.
To ensure that we buy avocados are ripe but we must look beneath the stem: if we can remove easily and under it there is a brown (not too dark), congratulations! You have found a ripe avocado. If instead it is difficult to separate the stem of the fruit and has a yellow tone under the avocado is still green.
You have your ripe avocado, so we went to the kitchen. To peel the simplest is to perform a longitudinal section along the entire avocado dividing it into two halves and turn one half to one side of the bone: if the avocado is at its halves will emerge smoothly. To remove the bone, nails edge of a knife with a firm blow and turn the bone on one side (do not throw it away! I will later). To remove the avocado flesh just you have to use a spoon and off easily.
Cooking with avocado
Surely the first idea that comes to mind when we talk about avocados is that of the rich guacamole: one of the tastiest sauces we know. Although the original recipe takes avocado, tomato, onion, serrano chile (eye, itchy), lime juice and salt, we can simplify and prepare our way. I do it simply with avocado, peeled and diced tomatoes, a little olive oil, lemon and salt.
The guacamole does not last more than a couple of days in the refrigerator once you have prepared, but we can keep it effectively by lemon juice or lime, or keeping it together with the bone avocado (I told you to keep the bone!), because it is very rich in antioxidants. Much people consume the avocado seed crushed in their fruit smoothies or smoothies.