fruit

Avocado: Nutritional Properties, Role in Diet and How to Cook by R.Borgacci

What's this

What is the avocado?

Avocado is the common name used to indicate a tropical fruit and the Central American plant that produces it ( P. americana, of the Botanical family Lauraceae).

Although it belongs to the category of fleshy fruits, avocado does not have the chemical characteristics of the VI or VII fundamental group of foods. It is poor in water, sugar and acids, while it is very rich in fats and vitamin E; on the contrary, the fleshy fruits that we are used to consume in Italy are low in fat, but rich in sugars, acids, and do not contain such levels of alpha tocopherol.

Due to these characteristics, it is not easy to use in the Mediterranean diet and is therefore rather out of context. Suffice it to say that, to include the avocado in the diet without altering the balance between energy macronutrients, it is essential to eliminate or drastically reduce the use of extra virgin olive oil in recipes and on foods. In general, the avocado should be avoided in the event of overweight and obesity.

The gastronomic use of avocado changes considerably according to the culinary tradition of the area. In Central America, where the plant comes from, the avocado is extremely used for every kind of dish. In Italy, on the other hand, this is a novelty, so the most common recipes are extremely limited.

From the botanical point of view, the avocado fruit is a drupe - like peach, apricot, cherry, olive and coconut. It reaches considerable dimensions; shape and external color vaguely reminiscent of an eggplant, especially in the variety with smooth skin. When cut, the pulp is yellow and the large brown woody kernel. When ripe it has a buttery texture and a flavor that vaguely recalls walnut. It is consumed almost exclusively from raw.

Did you know that ...

The term avocado derives from the Spanish "aguacate" and even earlier from the original noun ahuacat - which means testicle, since it is born and grows in pairs. Its discovery by European populations took place during the Spanish patrol in the Americas.

Avocado oil

Avocado oil can be used both in the food and cosmetic fields:

  • The edible one is obtained by cold pressing of the fruit pulp or by centrifugation of the same, to keep the thermolabile fraction - vitamin E, antioxidants, polyunsaturated fats, etc. - as intact as possible. It is therefore more similar to extra virgin olive oil, rather than to less valuable seed oils - extracted hot and / or with solvents. If of good quality, it has an emerald green color, thanks to the abundant presence of chlorophyll - which however in some cases is added as food sophistication - while low-alloy products tend more to yellow.
  • That for cosmetics instead, is obtained by extraction with solvents at high temperatures.
To learn more: Avocado Oil »

Avocato oil for cosmetics

Avocado oil is the undisputed star of many cosmetic formulations. The typical distribution of fatty acids gives it eudermic properties, making it an excellent nutrient for the skin, capable of restoring and integrating the skin's hydrolipid film.

The one with avocado oil is therefore an ideal treatment in case of dry, rough and devitalized skin. The unsaponifiable fraction, rich in vitamins such as alpha tocopherol, phytosterols and terpenic alcohols - stimulates the activity of fibroblasts helping to restore tone and elasticity to the skin.

Nutritional Properties

Nutritional properties of avocado

Avocado is a highly energetic fruit - one of large dimensions peeled and pitted can also supply 500-600 kcal - as it is very rich in fat. It does not belong to any of the VII fundamental food groups.

Calories are mainly supplied by lipids, followed by soluble glucides and finally by low biological value proteins. Unlike other tropical fruits like coconut and oil palm, the percentage of saturated fat is more modest in the avocado. The single-component component prevails instead, with a strong presence of omega 9 oleic acid, the same fat that characterizes extra virgin olive oil and to which many metabolic benefits are attributed.

The avocado is rich in fiber; it does not contain cholesterol and on the contrary is rich in phytosterols (beta sitosterol). It does not provide lactose and gluten. Histamine is irrelevant, as are purines and the amino acid phenylalanine.

Potassium, magnesium, zinc, manganese and phosphorus are present in abundant quantities. The levels of vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), folate, vitamin K, vitamin E (alpha tocopherol) and vitamin C (ascorbic acid) are excellent.

Avocado, raw
NutritiousQuantity'
water73.23 g
Protein2.0 g
Lipids14.66 g
Saturated fatty acids2.13 g
Monounsaturated Fatty Acids9.80 g
Polyunsaturated Fatty Acids1.82 g
Cholesterol0.0 mg
TOT Carbohydrates8.53 g
Starch / Glycogen- g
Soluble Sugar- g
Food fiber6.7 g
Soluble- g
Insoluble- g
Power160.0 kcal
Sodium- mg
Potassium485.0 mg
Iron0.55 mg
Football12.0 mg
Phosphorus52.0 mg
Magnesium29.0 mg
Zinc0.64 mg
Copper- mg
Selenium- mcg
Thiamine or vitamin B10.067 mg
Riboflavin or vitamin B20.13 mg
Niacin or vitamin PP1, 738 mg
Vitamin B60.257 mg
folate81.0 mcg
Vitamin B12- mcg
Vitamin C or Ascorbic Acid10.0 mg
Vitamin A or RAE7.0 mcg
beta carotene62.0 mcg
zeaxanthin lutein271.0 mcg
Vitamin D- mcg
Vitamin K21.0 mcg
Vitamin E or Alpha Tocopherol2.07 mg

Diet

Role of the avocado in the diet

The nutritional characteristics of the avocado make it quite similar to dried fruit - nuts, hazelnuts, almonds, peanuts, cashews, macadamia, pine nuts, pecans, etc. It can therefore represent a valid alternative to oilseeds.

The avocado does not lend itself to the diet against overweight, especially of a serious nature. Obviously its relevance depends on the overall composition in the diet but, in Italy, the use of extra virgin olive oil as seasoning fat does not leave much room for other relevant sources of lipids.

It has no contraindications in food therapy against: type 2 diabetes mellitus, hypertriglyceridemia, arterial hypertension, hypercholesterolemia - on the contrary, it seems to have a potentially positive effect on this dyslipidemia - hyperuricemia, phenylketonuria and lactose intolerance, gluten (celiac) and histamine . However, there are several reports of allergic reactions to avocado (mainly aimed at contact with pollen); latex-allergic individuals may experience severe allergic reactions following avocado ingestion.

The fibers perform numerous beneficial functions for the body. Especially the soluble ones, properly associated with water, can:

  • increase the mechanical gastric stimulation of satiety
  • modulate nutritional absorption - reducing the insulin glycemic surge and hindering the absorption and reabsorption of cholesterol and bile salts
  • prevent or treat constipation / constipation.

This last aspect, essential for the health of the intestine, contributes to considerably reducing the chances of colon carcinogenesis, but also of many other discomforts such as: hemorrhoids, anal fissures and anal prolapse, diverticulosis and diverticulitis, etc. It should also be remembered that soluble fibers constitute a nutritional substrate for intestinal bacterial flora; maintaining the trophism of the microbiota, whose metabolism releases important nutritional factors for the mucosa, the health of the large intestine is further promoted.

Vitamin C, vitamin E, polyphenols and other phytoelements have an important antioxidant role. In addition to counteracting the action of free radicals - guilty of cellular aging - these nutritional elements are considered useful in the treatment of various metabolic disorders. Vitamin C is also essential for collagen synthesis and support of the immune system. Vitamin K, on ​​the other hand, is an essential anti-haemorrhagic factor. Folate is necessary for the formation of nucleic acids, a very important process during gestation. Vitamins B instead, of which not all vegetables are rich, are coenzymatic factors of great importance.

The richness of water, potassium and magnesium helps to improve the body's hydro-saline balance - which becomes precarious above all with increasing sweating, for example in the case of intense and prolonged sports - and supports the pharmacological treatment of hypertension primary arterial. Water and minerals are two nutritional factors that are often lacking even in old age. Manganese, on the other hand, has important functions as a metal-enzymatic constituent and an enzymatic activation.

It has no limitations in the vegetarian and vegan diet - even raw food, in which it is often used as a "meat substitute" (despite the difference between the two foods is unbridgeable). The same applies to philosophies and / or religions of all kinds.

The average portion of avocado is 50 g (about 80 kcal).

Avocado and cholesterol

Avocado has been used in various medical-nutritional studies; one of these, conducted by Abhimanyu Garg, observed the effects of increasing fats in the diet (coming from the avocado) at the expense of carbohydrates (nutrients that are scarce in the fruit), in a sample of hypertriglyceridemic diabetics. The results were positive as they led to a decrease in blood triglyceride levels. The avocado would also seem useful in the fight against hypercholesterolemia; a Mexican study has observed the effects of using guacamole (avocado sauce) in a sample of subjects suffering from this dyslipidemia. With the same total fat in the diet (however few), the hypercholesterolemics that used guacamole, in addition to a reduction in bad cholesterol, have enjoyed an increase in good cholesterol and a reduction in triglycerides (always due to the concentration of oleic acid ω9).

If it has not emerged clearly from what has been written, we underline how these benefits have been observed by replacing other foods with avocado, not adding others; in practical terms, if the avocado was consumed as a snack (250 g) as a substitute for a sandwich rich in fatty sausages, it is realistic to expect a positive impact on cholesterol and triglyceride values; vice versa, if the avocado is inserted Ad libitum in the context of a diet already rich in fats and calories, it is likely that the lipidemic values ​​do not improve or even worsen.

Kitchen

Avocado: how to eat?

The pulp is consumed from the avocado, while the peel and hazel are not edible.

In Italy the avocado is not particularly used as a fresh fruit to eat raw; on the contrary, the recipes that use it as an ingredient seem to continue to spread. For example:

  • Sauces, like the famous guacamole

guacamole sauce

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  • Smoothies, fruit ice creams and non-alcoholic cocktails
  • Fruit salads, albeit as a minority ingredient
  • Ingredient for side dishes or unique dishes, such as seafood salad, boiled shrimp, sushi, chicken salad, summer sandwiches etc.
  • Ingredient for full-bodied dishes, such as roast meats and some game dishes.

Note : the avocado is mainly used raw; if heated, it tends to release bitter substances that overwhelm the natural taste of accompanied foods.

Avocado oil in the kitchen

As we have already said above, avocado oil has a chemical profile extremely similar to that of olive oil. It is therefore suitable for use both as a condiment oil and as a frying oil. In this regard, we recall that avocado oil has a noticeably high smoke point, equal to about 250 ° C; subjected to refining it can reach 270 ° C.

Avocado and Conservation

For commercial reasons, the avocado is left to mature only after harvesting. For this reason, in general, the avocados found for sale at the supermarket are very hard. A ripe avocado yields slightly to the pressure when it is gently pressed into the palm of the hand. To slow down the maturation process can be stored in the refrigerator.

Like many other fruits, the pulp of the avocado is subject to a rapid enzymatic browning after cutting and exposure to air; to prevent this phenomenon, it is useful to spray lemon or lime juice on avocado slices immediately after cutting.

To learn more: Some suggestions of: Video Recipes with Avocado »Avocado Cream» Avocado Cheesecake »Vegan Sushi» Fresh Tuna Burgers with Guacamole Sauce »Chicken and Avocado Salad with Light Vegetable Mayonnaise» Meat Skewers with Avocado Sauce. »

Description

Avocado: short description

The avocado is a fruit of considerable size; reaches 20 cm in length and 1 kg in weight; the size and shape vaguely resemble those of an aubergine although, depending on the variety, the color of the epicarp (peel) may tend to greenish and be quite wrinkled.

The mesocarp (pulp) of the avocado is light, yellowish, sometimes with intense green shades. The seed, on the other hand, unique, of large dimensions and woody consistency, is brown, heavy and with a typical "drop" profile.

The fruit is not very sweet and is devoid of the crunchiness that characterizes, for example an apple; the avocado pulp is smooth and creamy, due to the abundant presence of fat.

The buttery texture is accompanied by a slight nutty flavor.

Botany

Avocado: hints of botany

The avocado plant is a central American tree of the Botanical family Lauraceae, Genus Persea and American species (Mill.).

Avocado plants can live up to 200 years; they are 10 m or more tall, have crowns made up of numerous large, dark green leaves, while the trunk is covered with a light bark tending to yellow-beige. The fruits are born from small yellow flowers and the average productivity corresponds to about 400 avocados a year per plant. There are more than one hundred avocado varieties but the most widespread is certainly Hass (about 80% of world consumption), a grafted tree.

Avocado is native to Central America, Mexico and the Andean region. Today, the major producers are: countries of origin (especially Mexico, with more than 1, 000, 000 tons per year), some countries in South America and Indonesia. It is therefore deducible that the cultivation of the avocado requires a sub-tropical climate and absolutely NOT rigid.