Saturday, May 27, 2023

Multivitamin nutritional value of avocado / avocado according to Harvard

Although not sweet, avocados are botanically described as a fruit with a large berry and one central pit, from the Persea americana tree. It is believed to have originated in Mexico or Central America, with Mexico being the world’s leading producer.

Their nutritional profile makes them available in a variety of healthy meal plans. Avocados are a good source of fiber and have more fat (the good kind) than carbohydrates, which is why they’re popular in diabetes, like diabetes. Heart-healthy fats do not raise blood cholesterol, which can be satisfying in a traditional cholesterol-lowering diet, which is usually low in fat and cholesterol, according to Harvard University.

It is one of the highest-fat plant foods, making it a popular inclusion in vegan and vegetarian diets. The slightly earthy, but neutral flavor of avocados works well in dips, salads, sandwiches, baked goods, salads, and cereal to add richness to dishes.

More vitamins in avocado

  • Fat source (mainly monounsaturated 67%)
  • Fiber (mostly insoluble, but also soluble)
  • B vitamins
  • Vitamin C
  • Vitamin E
  • Vitamin K
  • folate
  • Potassium
  • Magnesium
  • Carotenoids (lutein, zeaxanthin)

A medium whole avocado contains about 240 calories, carbohydrates P. 13, protein P. 3, fat P. 15 P. of monounsaturated, polyunsaturated P. 33, saturated P. 3; In addition to low sodium levels, avocados do not contain cholesterol.

Avocados and Health

Avocados contain several nutrients, including carotenoids, monounsaturated fat, potassium and fiber, which have been associated with a lower risk of chronic disease, especially when included as part of a balanced diet. The nutritional profile of the avocado fits well with the purity of food patterns such as the Mediterranean and STRESS diets. Published health research on avocados is largely funded by the avocado industry group; The research cited below aims to include non-industry-based studies.

How to buy?

Depending on the variety, avocados can be round or pear-shaped, green or black, and large or large. The skin is usually rough. The ripe pulp is soft and buttery. It is a climacteric fruit that continues to ripen after harvest. Hass avocado is the most common and is available year-round.

If you use an avocado after you buy it, choose a ripe one with a green or almost black skin. It should yield when you squeeze it. Avocados with light green skin, which are very firm, are not ripe and should rest for a few days before eating. If the avocado has black, wrinkled, dented or soft flesh, it is too ripe and useless to eat.

Avocado oil is extracted from the pulp of squeezed avocados. It can be substituted for other liquid cooking oils and has a very high smoke point of about 500F. Avocado oil is often compared to olive oil because both are high in oleic acid, but avocado oil has more of a neutral flavor. [7]. [7] It can also be used to make a salad dressing: mix 1 tablespoon or 1 cup of avocado oil, 2 tablespoons of dijon mustard, 4 teaspoons of balsamic or apple cider vinegar; Add any low sodium spices of your choice, such as black pepper or garlic powder.

Avocado Store

Avocados are usually sold with hard, unripe flesh that ripens in 2-3 days. You can leave the fruit at room temperature or expose it to direct sunlight to accelerate its ripening. You can also place a signed avocado on the card with the banana; Ethylene vapors from bananas accelerate ripening. When ripe, avocados feel gently squeezed. The flesh of avocados is very clear as it quickly turns brown, once exposed to air, which is called an enzymatic stage.

Although not good for the eyes, brown food is edible. However, there are tips to slow or reduce the size of the avocado cut;

Cover the pulp with lemon or lime juice.

Wrap tightly in cling film or place in an airtight container and store in the refrigerator to reduce exposure to oxygen.

Place half of the avocado with some sliced ​​onion in an airtight container; The sulfur compounds in the onion keep the avocado.

How to Prepare

Avocado pit removal is not as difficult as you might think. Although the popular method is to dip a knife into the pit of the avocado and remove it cleanly, this poses a potential risk of digging your hand! But put the index and middle fingers in the meat on both sides of the bone and the thumb behind the avocado on the skin; push with the middle thumb until it comes out of the mouth. Then, slice, dice, or puree the pulp as desired for use in the recipe.

The monounsaturated fat in avocado is stable at high temperatures and can be used not only in baking, but also in baking. Avocado pulp can be substituted for butter or oil in cooking recipes, using a 1:1 ratio (1 cup of butter = 1 cup of avocado).

Serve avocado halves sprinkled with seeds and nuts. Here are some ideas for using avocado:

  • Such as sprinkles on salads, smoothies, tacos or whole grains.
  • It thickens and enriches the mixture.
  • Pureed to spread on sandwiches and crackers.
  • Toast whole wheat for breakfast, sprinkle with cranberries and ground flax or camo seeds.
  • Divided and rolled into maki sushi
  • Divide in half, sprinkle with lemon juice or a squeeze of lime, and eat with a spoon as you like.

Do you know what?

A medium serving of avocado (half the fruit) has more potassium than a medium banana, 487 mg of potassium vs. 422 mg of potassium, respectively.

Ripe avocado puree is sometimes used as a face mask because of its high moisturizing oil and vitamin E content.

Nation World News Desk
Nation World News Desk
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