Avocado: Calories, Properties and Smart Ways to Eat

Table of Contents Properties of Avocado Nutritional Value of Avocado How to Consume Avocados How to Grow Your Own Avocados

What is avocado?

The avocado it is a fruit full of nutrients, while it is known for its rich texture and its ability to enhance health and appearance. From the heart to the skin, the benefits of avocado are many and important.

Properties of Avocado

• Bone Health: Contains vitamin K., which is vital for calcium absorption and prevention osteoporosis.
• Skin elasticity: Eating avocado improves skin elasticity and firmness.
• Brain Health: Contains antioxidants and fatty acids that provide neuroprotective functions and improve cognitive function.
• Pregnancy Health: It is rich in folic acid and potassium, elements important for pregnancy.
• Blood Sugar Control: Ideal for people with type 2 diabetes or for those wishing to maintain healthy blood sugar levels.
• Fighting Depression: High folate content may reduce the risk of depression.
• Protection from Cancer: Contains carotenoids and phytochemicals that may reduce the risk of cancer.

Nutritional Value of Avocado

The avocado it is much more than just a delicious fruit. Its nutritional value ranks it among the superfoods, with an abundance of nutrients that provide benefits to the entire body.

• Nutrients: Any medium avocado contains approx 240 calories, 13 grams of carbohydrates, 3 grams of protein, 22 grams of fat (mostly monounsaturated fat, which are considered 'good' fats) and 10 grams of fiber. It also provides a range of vitamins and minerals, such as vitamins B, C, E, K, folate, potassium and magnesium.
• Fat and Cardiovascular Health: The monounsaturated fats in avocado they are beneficial for the heart. They contribute to the reduction of "bad" cholesterol (LDL) and the increase of "good" cholesterol (HDL), thus helping to prevent cardiovascular diseases.
• Plant Fiber and Digestion: Avocado's high fiber content contributes to better digestion and can help prevent constipation. In addition, fiber plays an important role in maintaining a healthy weight and controlling hunger.
• Antioxidants and Anti-inflammatory Action: Avocado contains antioxidants like the vitamin C, E and carotenoids, which help reduce inflammation in the body and protect against cancer.
• Source of Potassium and Folic Acid: Are also rich in potassium, which is vital for heart function and maintaining electrolyte balance. Folic acid is essential for pregnancy and general health.

How to Consume Avocados

The avocado it is a versatile fruit that can be easily integrated into various aspects of everyday life, from nutrition to skin and hair care.

In the kitchen:

• Like a snack: Enjoy avocado simply sliced, sprinkled with a little salt and pepper or a little lemon juice for a quick and healthy treat.
• In Salads and Sandwiches: Add avocado slices to salads for extra flavor and texture, or use it as an alternative to mayonnaise in sandwiches and wraps.
• In Sweets and Smoothies: Avocado can give a creamy texture to sweets such as chocolate mousse, cakes, or form the basis for delicious and nutritious smoothies.
• Cooking Recipes: Incorporate it into various recipes, such as traditional Mexican guacamole, pizzas or even pasta.

In Skin and Hair Care:

• Face masks: Use avocado in face masks to moisturize and nourish the skin. Its rich texture and antioxidant properties help renew and heal the skin.
• Hair Treatments: Use avocado for moisturizing and nourishing hair masks. Avocado oils help repair dry and damaged hair, leaving it shiny and healthy.
• Natural cosmetics: Incorporate avocado into natural body creams or massage oils for added hydration and antioxidant protection.

The avocado, so it is not only a healthy ingredient in your diet, but it can also be a valuable ally in taking care of your appearance, offering a rich combination of nutrients for the skin and hair.

How to Grow Your Own Avocados

Growing avocados at home can be an enjoyable and rewarding process. It starts with the pit of the avocado and requires patience and care, but the result can be a beautiful, productive garden.

Planting Steps:

1. Selection and Preparation of the Cucumber: Start with a ripe avocado. Remove the pit carefully and clean it of any remaining fruit.
2. Immersion in Water: Place the seed in a glass of water, using toothpicks to hold it just above the surface of the water. Make sure the top of the pith (thinnest edge) is facing up.
3. Light and Temperature: Place the glass in a warm place with sufficient natural light but not direct sunlight.
4. Observation and Patience: Wait a few weeks for roots to appear and the shoot to grow. Change the water regularly to keep it clean.

Transplanting in a Pot:

1. Selection of Pot and Soil: When the stem reaches the 15-20 cm, transplant it into a pot with fertile soil, especially intended for fruit trees.
2. Watering and Light: Place the pot in a place with sufficient natural light and water regularly, keeping the soil moist but not saturated.
3. Care and Pruning: Prune the plant when it exceeds 30cm in height to encourage it to grow wider and not just taller.

Patience for Fruits:

Η growing avocados from pits it can take time to bear fruit, often 3-5 years or more. Avocado trees also need adequate space to grow and may need to be planted in the garden or in a large pot.

With proper care and patience, the planting avocado it can be an enjoyable process that will bring you not only fresh avocados but also the joy of gardening.

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Sources: 1) Everything You Need to Know About Avocados, 2) Health Benefits of Avocados, 3) 7 Benefits of Eating Avocados