Nutritional value and efficacy of avocado 1 1. 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 is comparable to that of cream, and 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 edible efficacy 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
Avocados are rich in vitamin A, protein and 30% 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, breast enhancement
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
1, direct consumption
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.
Step 2 make a 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.
Step 3: 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.
Step 4 make milkshakes
Adding a proper amount of milk or yogurt to avocado, adding honey, and stirring in a blender to make a milkshake is a favorite of children and young people.
5. Add 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.
Step 6 dip in 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, cut it in half, peel it with a knife, cut the pulp into pieces of 0.5cm to 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!
Fourth, the 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.
Five, avocado preservation method
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.
Nutritional value of avocado efficacy 2 nutritional value of avocado
Avocados contain about 30% oleic acid. Oleic acid is a precious vegetable oil, which can help the baby to improve the dry and hairy hair and restore the baby's hair to a moist and healthy state. There is also cellulose, which can promote human digestion and achieve the effect of relaxing bowels and losing weight. Besides these, it also contains many vitamins and rich fatty acids, protein and trace elements such as sodium, potassium, magnesium and calcium.
The efficacy of avocado
1, slow down aging
Avocados are rich in glyceric acid, protein and vitamins. Moisten but not greasy. It is a natural antioxidant, which can not only soften and moisturize the skin, but also delay the aging of epidermal cells.
2. Beautiful and beautiful
Avocado pulp has good affinity with human skin, easy to be absorbed by skin, strong ultraviolet absorption, rich in vitamin E and carotene, so it has good skin care, sun protection and health care functions.
3, breast enhancement
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.
Step 4 protect the uterus
Avocado looks like a uterus and can protect the health of women's uterus and cervix. Women can balance estrogen by eating an avocado every week, reduce excess weight during childbirth and prevent cervical cancer.
Step 5 Prevent cancer
Avocado is rich in vitamins, which can effectively resist oxidation and has a significant effect on preventing cancer and cardiovascular diseases. In addition, rich calcium can metabolize sodium accumulated in the body due to excessive salt intake.
Taboo population and side effects
1, avocado is cool, so people with spleen and stomach deficiency are not suitable for eating, because eating too much cold food will lead to diarrhea.
Don't eat avocado when eating watermelon, otherwise it will cause gastrointestinal discomfort. Because watermelon is a cold fruit, it has the function of moistening intestines and promoting digestion, while avocado is rich in fatty acids, with an oil content of more than 25%. If the two are eaten together, it is very easy to cause diarrhea.
3. Avocado is easy to be oxidized after being cut, so it needs to be eaten as soon as possible to avoid oxidative deterioration and reduce its nutritional value.
Nutritional value and efficacy of avocado 3 avocado
Avocado is also called avocado, avocado, pear and avocado. It is a kind of fruit, one of woody oil tree species, belonging to angiosperms Lauraceae. Plants can grow up to 20 meters high. The leaves are evergreen alternately, and the leaf length is 12 ~ 25cm. The flowers are small, inconspicuous, yellow-green, and about 0.5 ~ 1 cm wide. The fruit is a stone fruit, pear-shaped, about 7 ~ 20 cm long and weighs about 100 ~ 1000 g. Mature pulp is orange-yellow, soft as cheese, with fat content as high as 15 ~ 20%, and contains a variety of unsaturated fatty acids, which can reduce cholesterol. In addition, the vitamins and folic acid contained in avocado are also very effective for beauty care, so it is called "natural cream". The oil content of nuts is 8% ~ 29%, and its refined oil is a kind of non-drying oil, which has no irritation and low acidity. It can be stored for a long time after emulsification. In addition to eating, it can be used as raw materials for advanced cosmetics, spas, mechanical lubricating moisturizers and ointments in medicine.
Efficacy and function of avocado
The efficacy of avocado
Sweet and sour and cool.
Meridian tropism belongs to liver, lung and large intestine meridians.
Has the effects of nourishing liver, moistening lung, moistening intestine, beautifying skin, benefiting burn, satiating, preventing heart disease, enhancing immunity of the elderly, and contributing to male fertility.
green
The flesh is light green, soft and smooth.
Goose egg shape, pear shape;
The skin feels hard and rough.
Stored at room temperature for 2-3 days, with self-ripening.
The role of avocados:
1. Anti-oxidation and anti-aging: rich in glyceric acid, protein and vitamins. Moisten but not greasy. It is a natural antioxidant and anti-aging agent. 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.
2. Breast enhancement: 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.
3. Protect the liver: It is found that avocados contain effective chemical components, which can protect the liver. This discovery will help people to invent new drugs to treat liver diseases.
4. Beauty: Avocado pulp has good affinity with human skin, is easily absorbed by skin, has strong ultraviolet absorption, and is rich in vitamin E and carotene, so it has good skin care, sun protection and health care functions.
5. 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.
6. Protecting uterine health: Avocados can protect women's uterine and cervical health. If women eat an avocado every week, it can balance estrogen, lose excess weight during childbirth and prevent cervical cancer.
7. It is one of the good complementary foods for infants.
8. Anti-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.
9. Prevent prostate cancer-prevent cancer cells from multiplying.
10. Preventing oral cancer-destroying the generation of oral cancer cells
1 1. Oleic acid (octadecenoic acid) rich in preventing breast cancer can effectively prevent breast cancer.
12. Prevention of senile cataracts-rich carotenoids and lutein can protect eye health and prevent senile cataracts.
13. lowering cholesterol-high content of β -sitosterol (β can lower cholesterol.
14. prevention of cardiovascular diseases-high levels of folic acid, single fat, vitamin e and high antioxidants can all make the heart healthier.
15. Help to absorb nutrients, especially carotenoids.
16. Glutathione, a strong antioxidant, is rich in content.
17. the best source of vitamin e-vitamin e has many functions of preventing diseases.
The benefits of women eating avocados
Avocado can protect women's uterus and cervix. Studies have shown that women who eat an avocado every week can balance estrogen, reduce excess weight during childbirth and prevent cervical cancer. Strangely, the growth period of avocado from flowering to maturity is exactly 9 months.
In fact, avocado is still a good beauty fruit. It is rich in anti-aging nutrients, such as vitamins C, E, D and omega -3 fatty acids. Vitamin E can resist aging, prevent pigmentation and improve skin elasticity. Vitamin D has the functions of strengthening bones and muscles, benefiting nails and beautifying teeth. Omega-3 fatty acids can protect the heart, help keep the skin soft and elastic, and have special effects on dry hair after dyeing and perming.
In addition, when people get older, the concentration of glutathione in cells will decrease. Avocado, which is rich in glutathione, is a "super guardian of cells" in terms of antioxidation, delaying aging and scavenging free radicals.
Beauty efficacy
Mix 1/4 avocados with 1 teaspoon milk, mash it into paste, and it can be used as a facial mask, especially suitable for dry skin, which can effectively moisturize the skin.
Avocado is rich in lecithin, which can care for dry and damaged hair and make it soft, shiny and smooth.
After the washed hair is air-dried, stir the avocado and a little lemon juice evenly, apply it to the hair, and wash it with shampoo after about half an hour. Long-term persistence can also prevent hair from splitting.
A little avocado mixed with glycerin can make nails bright and healthy, especially suitable for people who often paint nail polish and make their nails dull. This method is the best.
Table of nutritional value and composition of avocado
nutritive value
Avocados are rich in vitamins, fat and protein, and are also high in sodium, potassium, magnesium and calcium. Rich in fat, unsaturated fatty acid content as high as 80%, it is a high-energy and low-sugar fruit. The oil content of nuts is 8-29%. Oil is a kind of non-drying oil, which is non-irritating and has low acidity. After emulsification, it can be stored for a long time and eaten.
fibre
Avocado has high fiber content (1? Avocados provide 34% of the daily dietary fiber intake because soluble fiber can be removed from the body? Excessive cholesterol and insoluble fiber help to keep the digestive system running normally and prevent constipation. The fiber content of avocado actually occupies the leading position in the fruit industry. In terms of fiber content, 1 avocado is equivalent to 2 sweet potatoes and 2 lettuce. Who is best for people with long-term constipation?
folic acid
Avocado is a good source of folic acid (an avocado provides 57 micrograms of folic acid, that is, daily? 28% of the amount). This important vitamin can prevent fetal congenital neural tube defects. Reduce the risk of cancer and heart disease in adults. Rich folic acid also helps to reduce the risk of stroke.
magnesium
Avocado magnesium is a mineral that helps to relieve premenstrual syndrome, migraine, anxiety and other discomfort.
oleic acid
Oleic acid is a monounsaturated fat contained in avocado, which can replace saturated fat in diet and lower cholesterol level.
lecithin
Avocado is rich in lecithin, which can care for dry and damaged hair and make it soft, shiny and smooth. After the washed hair is air-dried, stir the avocado and a little lemon juice evenly, apply it to the hair, and wash it with shampoo after about half an hour. Long-term persistence can also prevent hair from splitting.
Vitamin content
It is rich in vitamins. At the same time, the intake of active oxygen and vitamins A, C and E which inhibit aging will have additive effect. In addition, it is rich in vitamins B 1 and B2, which can make skin smooth and tender.
xanthophyll
Avocados are rich in lutein, which is a carotenoid and can be used as an antioxidant to reduce the risk of prostate cancer.
vitamin
Avocados are rich in vitamins A, E and B2. These nutrients are very beneficial to the eyes and can often be eaten by white-collar workers with computers.
emulgator
Avocado oil contains phosphatide and Sterolen (the plant's own emulsifier), which can emulsify the moisture on the skin surface, eliminate the water-oil tension on the skin, improve the permeability of effective substances and form network coverage, so it has a good moisturizing effect. Avocado oil in emulsion or cream can slightly improve the consistency and permeability of the product.
heat quantity
Although avocados are nutritious, they taste crazy. 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!
But then again, eating too much of anything will make people fat, and a moderate amount of avocado will not lead to obesity, but if you eat it as a meal every meal, because it has a high calorie (a medium-sized avocado has about 324 calories), it will get fat in the long run. So people who are afraid of being fat should not eat more. The only way to keep healthy is to eat everything in moderation, so as to have a balanced nutrition and not accumulate excess fat and calories.
Avocados are hard when they are raw and taste bad. Ripe apples or bananas can be used to ripen, and you can eat them with a pinch. Cooked avocados taste greasy. Cut the ripe avocado into cubes, sprinkle some sugar on the surface directly, and it tastes good. You can also apply some condensed milk or add milk and sugar to make a milkshake. You can also season with salt and pepper or mix salad.