One fruit that is slowly becoming part of our menu is the avocado. But do you know what is different about this fruit? Here is some information.
Nutritional Composition
Many Portuguese “twist” their nose when we talk about this fruit. Not because the taste is unpleasant, but because it is being introduced in our gastronomic culture and that it is naturally rich in fatty acids.
In turn, these give it anti-inflammatory properties. Another benefit from monounsaturated fat is that it promotes the increase of high density lipoprotein (HDL) – known as good cholesterol. And it doesn’t stop there! The quality of the fat contained in avocado pulp increases the feeling of satiety, which is why avocados are increasingly common in sports diets.
As far as its antioxidant properties are concerned, these are mainly due to the presence of vitamin E and carotenoids which reduce the harmful effects caused by free radicals, and therefore slow down cellular ageing.
Culinary versatility
The ideal way to consume avocado is raw (in natura) since it does not contain preservatives nor has it been subjected to refining and/or oil extraction processes. Of course you don’t need to eat a whole avocado at once! You can just eat 2 or 3 tablespoons, or 1 slice, and store the remaining avocado in the fridge, properly packed. Still, you can include it in your meals in the form of salads (diced or sliced), sauces (seasoned with salt and tomato), desserts (pulp or mousse) and even as tea.
Therefore, avocado:
– It is low in sugar;
– It has anti-inflammatory properties due to its fatty acid content;
– It has vitamin E and carotenoids that reduce the effects of free radicals;
– It can be consumed in many ways.
References:
- Tabela da composição dos alimentos. Instituto Nacional Ricardo Jorge;
- Massafera, G, et al. Composição de ácidos graxos do óleo do mesocarpo e da semente de cultivares de abacate. Alim Nutr 2010 Jun; 21, 325-331;
- Vieites, R, et al. . Capacidade antioxidante e qualidade pós-colheita de abacate “fuerte”. Rev Bras Frutic, 2012 Jun; 34, 336-348;
- Imagem 1: Poder das frutas
- Imagem 2: Bolsa de Mulher
