1. What are the nutritional values of avocado?
Avocado is not my usual food, but I may meet it in the future. So what are the nutritional values of avocado? How do we choose avocado and how do we eat it? Look at its nutritional value with me.
Nutritional value of avocado
Avocado is a kind of fruit with high nutritional value, which contains many vitamins, rich fatty acids, protein and high contents of sodium, potassium, magnesium, calcium and other elements. Its nutritional value can be compared with butter, and it even has the reputation of "forest cream". Generally eaten as raw fruit, some are made into vegetables and canned food.
Avocados are rich in potassium, folic acid and vitamin B6. It also contains many mineral elements, including potassium, calcium, iron, magnesium, phosphorus, sodium, zinc, copper, manganese and selenium. It also contains a lot of edible plant fiber. Every100g of raw avocado contains 74.3% water, 2g of protein,15.3g of fat and 7.4g of carbohydrate, which can provide 673.9 kilojoules of heat. It is a high-energy and low-sugar fruit.
Avocado is high in fat and contains a lot of unsaturated fatty acids. It has the functions of invigorating stomach and clearing intestines, reducing cholesterol and blood fat, and protecting cardiovascular and liver systems, which is very beneficial to people's health. Avocado contains a lot of vitamins and folic acid, which is also very effective for beauty and health care.
The nutritional value of avocado lies in its rich dietary fiber and potassium. Calculated by100g, avocado contains 6.7g of dietary fiber, while apple with skin only contains 2.4g; Avocado contains 485 mg of potassium, and it is generally believed that bananas rich in potassium are only 358 mg.
Second, the therapeutic effect of avocado
Avocado is regarded as a precious fruit in the United States, Japan, Europe and other countries and regions, because it is rich in nutrition and has many benefits to the human body.
1, reducing cholesterol
Avocado contains a lot of oleic acid. Oleic acid is a monounsaturated fat, which can replace the saturated fat in the diet, so as to reduce the cholesterol level.
2. Beauty and skin care
Avocado is rich in vitamin A, protein and 30% of the precious vegetable oil "oleic acid". Its composition is very similar to the natural sebum membrane structure, and it is very skin-friendly. It can instantly fill and repair damaged skin exposed to ultraviolet rays, lock cell moisture for a long time, and deeply moisturize skin. In addition, it is rich in vitamin E and carotene, so it plays an excellent role in skin care, sun protection and health care. Avocado can also be cut as a mask to eliminate eye bags.
3. Antioxidant and anti-aging
It is rich in glyceric acid, protein and vitamins. Moisten but not greasy. It is a natural antioxidant. It can not only soften and moisturize the skin, but also shrink pores. A milky white isolation layer can be formed on the skin surface, which can effectively resist sunlight and prevent sunburn. Avocado oil extracted from avocado kernel is rich in nutrition, vitamin E, magnesium, linoleic acid and essential fatty acids, which is helpful to strengthen cell membrane and delay the aging of epidermal cells.
4, conducive to the development of the chest
Avocado is rich in unsaturated fatty acids, which can increase the elasticity of chest tissue; Vitamin A can promote female hormone secretion, vitamin C can prevent breast deformation, and vitamin E can help breast development.
5, protect the health of the uterus
Data show that avocado looks like uterus, so it can protect the health of women's uterus and cervix. If women eat an avocado every week, it can balance estrogen, lose excess weight during childbirth and prevent cervical cancer. Even more amazing is that the growth period of avocado from flowering to maturity is exactly 9 months.
6. Prevention of vascular malformation in infants
Eating avocado can also supplement folic acid well. Folic acid is a very important vitamin, which can prevent fetal congenital neural tube defects and reduce the risk of cancer and heart disease in adults.
Step 7 protect the digestive system
Avocado has a high fiber content, because soluble fiber can remove excess cholesterol from the body, while insoluble fiber helps to keep the digestive system running normally and prevent constipation.
8. Relieve diabetes
The sugar content of avocado pulp is extremely low, which is 1/5 of banana's. It is a rare high-fat and low-sugar food for diabetics. However, soaking the peel in water can relieve diabetes.
9. Prevention of cancer
Rich vitamins can effectively resist oxidation. Prevention and understanding of common arteriosclerosis can also play an important role in preventing cancer and cardiovascular diseases. In addition, rich calcium can metabolize sodium accumulated in the body due to excessive salt intake.
Third, how to eat avocado
Eat directly.
Wash avocado, peel and core, cut into small pieces and eat directly. Pay attention to taste carefully. I may not be used to it for the first time.
Make salad
Cut avocado into 1 cm square particles and mix with peas, corn and your favorite vegetables (such as scalded broccoli, cucumber, tomato, etc.). ), then mix with salad dressing or ketchup.
Spread it on a piece of bread.
This is a very simple way to eat. After cutting avocado, scoop it up with a small spoon and spread it evenly as jam. With strawberry jam or honey, it tastes quite good.
Make milkshakes
Adding proper amount of milk or yogurt to avocado and honey, and stirring in a blender to make a milkshake is a favorite of children and young people.
Mixed sugar
Pick a ripe and soft avocado, cut it in half, remove the core, scrape the pulp from the skin with a small fork or spoon and crush it, add a spoonful of sugar and mix well, then scoop it directly with a spoon.
Dip mustard soy sauce
Dip raw avocados in mustard soy sauce, which is the Japanese favorite way to eat. Take a green avocado, cut it in half, take the core, peel it with a knife, cut the pulp into pieces of 0.5cm~ 1cm, and put it on a plate; Prepare a small dish of soy sauce and a little mustard. Dip it in and eat it. It tastes like salmon and tuna belly.
Tip: Don't eat avocado just because it is nutritious. Avocado is one of the fruits with the highest energy, and its fat content is about 15%, which is higher than that of eggs and chicken. Every100g avocado contains about 160 kcal, which is 3 times that of sweet apples and 2.7 times that of milk. It contains more potassium than bananas, is particularly rich in fiber and has strong antioxidant capacity. Just take half a tablet every day, your skin will be smoother and your blood will be smoother!
Four, avocado purchase and storage methods
Selection skills of avocado
1, there is a gap in the top stem skin, or the top is black and soft. Avocados with stems and tough skins are rich in green, which means they are fresh.
2, you can also judge the maturity by color, which is black and green, indicating overripe.
You can judge the maturity of avocado by pressing or pinching the fruit with your hands. If you press hard, you can't squeeze it out at all, which means it's immature. You can buy it, but you need to leave it for a few days before eating. If it feels soft, it means that the pulp is rotten, and it may be all black inside. Don't buy it. If the hardness is moderate, you can feel it a little, which is the most suitable state for eating. Cut with a knife, light yellow and green, very light color. Avocado is the best state without black spots.
Preservation method of avocado
Hard avocados can be preserved for a long time. If you buy a hard avocado and want it to soften quickly, put it in a warm place. If you want to delay softening, put it in the shade or refrigerator.
Avocado must be eaten fresh, otherwise it will oxidize and turn yellow soon. Cut avocado turns black very easily. You can apply a little lemon juice, wrap it in plastic wrap and let it oxidize. But try to eat fast, it's easy to turn black overnight.