calories in a avocado; Multiple properties can be attributed to avocado, but there are 3 essential ones that we share with you. This increasingly frequent fruit in western cuisine has unique benefits.calories in an avocado
We are going to present you 3 properties of avocado that make it an ideal food to include in the usual diet. It is an exotic fruit that, little by little, has been included in the western diet guidelines due to its organoleptic qualities and its nutritional value.
It is an oily fruit, with a large seed in the middle that can also be found useful. The avocado has the ability to ripen quickly at room temperature, so it is always advisable to buy them when they are not yet at their right point of ripeness, unless they are going to be consumed at the same time.
Avocado is rich in unsaturated fatty acids
Omega 3 acids are essential nutrients with an anti-inflammatory character. Their use in medicine, in the form of supplements or under the prescription of a suitable diet, has increased since their protective effects are known.
Its regular consumption is linked to a reduction in cardiovascular risk, as stated by research published in the Expert Review of Clinical Pharmacology . Fortunately, avocados contain these lipids in their composition.
The lipid power of avocado makes it a portion of healthy food, but very caloric compared to other fruits. A medium piece could contain up to 300 kilocalories. For this reason, it is important to consume this vegetable always in moderation.
When modulating the states of inflammation in the human body, in addition to taking into account the contribution of omega 3, it is necessary to assess the intake of omega 6 fatty acids. The consumption of both must be balanced, in a ratio of 1 a 1. In this way, the risk of developing metabolic diseases is reduced, as confirmed by a study published in the journal Critical Reviews in Food Science and Nutrition.
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Avocado contains vitamins
The vitamins are essential micronutrients to the body. They intervene in multiple physiological processes and their regular consumption is capable of preventing diseases.
Avocado, in particular, it contains vitamin E . This is fat-soluble, which means that it dissolves and accumulates in the fat. Although the deficiency is rare, it is always advisable to monitor the variety of the diet so that all the nutrients are continuously supplied.
Maintaining the levels of said micronutrient within the recommended is related to the prevention of neurodegenerative diseases, such as Alzheimer’s. This is indicated by a publication made in the International Journal of Molecial Science .
Including avocado in the regular diet is a good method to ensure the contribution of vitamin E, along with that of others such as K, with anticoagulant function. This, clearly, denotes other properties of the avocado that have a systemic impact.
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Fiber as property of avocado
The last of the avocado properties that we want to share with you derives from its fiber content. This substance is capable of stimulating intestinal transit, reducing problems related to constipation.
The consumption of dietary fiber is associated with a lower incidence of gastrointestinal ailments, as stated in a study published in the journal Alimentary Pharmacology & Therapeutics. In people with repeated intestinal inflammation or irritable colon, this food changes the evacuation rhythm.
Although in some situations fiber supplementation is necessary to reduce episodes of constipation, increasing the intake of this nutrient in the usual diet constitutes a preventive treatment against this pathology. For this, the different avocado elaborations are an option.
However, a high fiber intake is discouraged when there is a bacterial overgrowth in the proximal area of the small intestine. In this type of situation, it can serve as food for the pathogenic bacteria that colonize the digestive tract, with the opposite effect to that desired and increased discomfort, in addition to food intolerance.
If you suspect that you may have this last condition, known as SIBO , go to a specialist to remedy it, before including foods rich in fiber. Otherwise, you will end up with a bigger disorder than the initial one.
Avocado is a fruit with several benefits
Avocado has been introduced into the western diet thanks to its organoleptic properties and its health benefits. It accepts multiple forms of preparation and can be integrated into different dishes, making it a very versatile ingredient from a culinary point of view.
In addition, it contains essential lipids, vitamins and fiber. All these nutrients favor the maintenance of a correct state of health and the prevention of diseases.
Anyway, remember not to consume too much, since it is a food with many calories . Including it excessively in the diet could condition its balance, causing unwanted weight gain. Of course, in its fair measure, it is one of the best fruits available on the market.
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