Avocados are native to South and Central America.Avocado nutrition is incredibly beneficial. it is a fruit that has smooth skin like butter. A true chameleon of appetizers , it can be prepared in a thousand ways, whether with a vinaigrette, in a salad, mousse, stuffing or in traditional guacamole. Avocados can also become a delicious and original sandwich filling. Although they are known for their high fat content, they also contain a very diverse range of vitamins .
Avocado nutrition properties
- Rich in fiber;
- Rich in "good fatty acids";
- Source of vitamin K;
- Protects the cardiovascular system;
- Stimulates intestinal transit.
Avocado nutritional value and calories
For 100 g of avocado:
Nutrients Average content
Energy. 205 calories
Water. 70.3g
Proteins. 1.56g
Carbohydrates. 0.83g
Lipids. 20.6g
Sugars. 0.4g
Dietary fiber. 3.6g
Saturated FA. 4.51g
Mono-unsaturated fatty acids. 12.3g
Polyunsaturated fatty acids. 2.83g
AG 18:1 9c (n-9), oleic. 8.72g
AG 18:2 9c,12c (n-6), linoleic. 2.68g
AG 18:3 c9,c12,c15 (n-3), alpha-linolenic. 0.15g
. Cholesterol. <0.5mg
Calcium. 9.4mg
Copper. 0.18mg
Iron. 0.34mg
Magnesium. 21mg
Manganese. 0.2mg
Phosphorus. 38mg
Potassium. 430mg
Selenium. < 20 mcg
Sodium. 6mg
Zinc. 0.43mg
Beta carotene. < 5 mcg
Vitamin D. 0 mcg
Vitamin E. 2.23mg
Vitamin K1. 14.5 mcg
Vitamin C. <0.5mg
Vitamin B1 or Thiamine. 0.052mg
Vitamin B2 or Riboflavin. 0.037mg
Vitamin B3 or PP or Niacin. 1.56mg
Vitamin B5 or Pantothenic Acid. 1.07mg
Vitamin B6. 0.17mg
Vitamin B9 or Total Folates. 70.4 mcg
Vitamin B12. 0 mcg
The avocado is characterized by its high calorie content displaying 205 Cal/100 g. It is particularly rich in lipids (20.6 g/100 g) with a high proportion of oleic acid, a monounsaturated fatty acid but it is low in cholesterol. Note that vitamins D and B12 are conspicuous by their absence. Good source of vitamin E and potassium.
The benefits of avocado: why eat it?
Oily fruit par excellence, it is the essential ally to prevent cardiovascular diseases.
L'avocat est riche en antioxydants
Antioxidants are compounds that protect cells from damage caused by unstable molecules called free radicals. Free radicals can cause damage to cells and the body, resulting in a variety of diseases, including cancer.
Among the antioxidants, zinc is present in interesting quantities. It participates in particular in immune reactions, in the production of genetic material, in the perception of taste, in the healing of wounds and in the development of the fetus. Zinc also interacts with thyroid hormones. In the pancreas, it is involved in the synthesis (production), storage and release of insulin.
A high source of fiber
Half an avocado contains 3.4g of soluble and insoluble fiber. These fibers are essential for the proper functioning of your digestive system, in addition to helping stabilize your blood sugar level.
To fill up with “good fatty acids”
Although the avocado is rich in fats, these are mainly made up of unsaturated fatty acids (mainly monounsaturated), considered “good” fatty acids for cardiovascular health. In humans, a study has shown that replacing part of the fat in the diet with avocado for three weeks could lead to a reduction in blood lipids, without reducing the concentration of HDL cholesterol ( “good” cholesterol).
An excellent source of vitamin B5
Avocado is an excellent source of pantothenic acid. Also called vitamin B5, pantothenic acid is part of a key coenzyme allowing us to properly use the energy present in the food we eat. It also participates in several stages of the synthesis (production) of neurotransmitters, steroid hormones (messengers in nerve impulses) and hemoglobin.
A good supply of vitamin B6
Also called pyridoxine, vitamin B6 is part of coenzymes that participate in the metabolism of proteins and fatty acids as well as in the synthesis (production) of neurotransmitters (messengers in nerve impulses).
It also contributes to the production of red blood cells and allows them to carry more oxygen. Pyridoxine is also necessary for the transformation of glycogen into glucose and contributes to the proper functioning of the immune system. Finally, this vitamin plays a role in the formation of certain components of nerve cells and in the modulation of hormonal receptors.
Rich in vitamin K
Avocado is an excellent source of vitamin K. Vitamin K is necessary for the synthesis (production) of proteins acting in blood coagulation (both in stimulation and inhibition of blood coagulation). It also plays a role in bone formation. In addition to being found in food, vitamin K is made by intestinal bacteria, hence the rarity of deficiencies in this vitamin.
A significant source of phosphorus, magnesium and potassium
. Phosphorous is an essential mineral which is needed in large amounts by the human body. is an important component of teeth and bones . In fact, 85% of the phosphorous in the human body is found in the bones and teeth. It is found in the body in the form of phosphate.
Minerals are very abundant in the tissues of bones and teeth
Keeps bones and teeth strong and forms cell membranes
They are mostly found in fish, seeds and avocados
Phosphorous requirements change throughout life
Phosphorous supplements may be recommended to maintain bone capital, ensure good growth or fight fatigue
A good source of iron
Each body cell contains iron. It participates in many functions in the body, including the transport and storage of oxygen, the production of energy and the synthesis of DNA. It is found in the hemoglobin contained in the red blood cells and in the myoglobin of the muscles.
The body cannot manufacture it, so it is necessary to obtain it through food . The best source of iron is the liver, but it is also found in oysters, seafood, kidneys, heart, red meat, poultry, fish, seeds and nuts, green vegetables, wheat whole, legumes, prune juice and dried fruits.
Presence of copper in significant quantities
Like iron, selenium or zinc, copper (Cu) is a trace element, a substance which, although present in minute quantities in the body, is essential for its functioning because it participates in many biochemical reactions.
It is also anti-allergic, it activates the production of antibodies and slows down the development of viruses and bacteria.
It also has an anti-inflammatory action.
Nutritionist's word
The avocado is characterized by a considerable caloric intake knowing that we rarely consume more than 100 g. The responsible are lipids and in particular oleic acid (monounsaturated fatty acid). From a qualitative point of view, oleic acid is interesting because it is recommended for good prevention of cardiovascular diseases. However, it should be consumed in moderation.
Choose avocados wisely
When harvested, an avocado weighs an average of 300 grams. It has dark green, even black skin, which can be smooth or rough. It contains green flesh, and a large stone.
Avocado Identification Card
- Family: Lauraceae;
- Origin: Central and South America;
- Season: October to April;
- Green color ;
- Flavor: Sweet and creamy.
The different varieties
The varieties of avocado trees are classified into three subgroups: Mexican, Guatemalan and West Indian, according to their degree of tolerance to cold and the various characteristics of their fruits: size, nutritional composition, flavor, etc.
What you need to know in practice is that the fruits of the West Indian subgroup (sometimes referred to as "Florida avocados" because in this state the varieties of this subgroup are mostly grown group) can contain up to half as much fat as those of the other two. Unfortunately, this information does not appear on commercially available products (fresh or frozen).
purchase of avocado
Choose an avocado that is fairly heavy, not too firm, and without black spots or bruises. Skin color is not an index of maturity but rather of variety. Avoid fruits that are very soft or have wilted skin because they are overripe.
Store well
Avocados often arrive in our markets still green, which is not necessarily a disadvantage, since they can easily be ripened at room temperature by keeping them in a brown paper bag. If you want to speed up the process, you put an apple in the bag: by releasing ethylene, it will ripen the fruits, which should be ready to eat two to five days later.
If you have a surplus, you can freeze the avocado. It will first be transformed into a puree, because it does not freeze well when it comes whole or cut into slices. Wash the fruit, cut it in half lengthwise, remove the pit, peel and mash the flesh, and add lemon juice (about a tablespoon for two avocados). Put the puree in a rigid container, leaving a centimeter of space and freeze. Do not store for more than five months in the freezer.
Avocado preparation
The avocado lends itself to different preparations. The flesh of the avocado oxidizes easily, it is advisable to always use stainless steel utensils to work it. For the same reason, if you're not going to serve it immediately after you've cut or mashed it, drizzle it with lemon juice, lime juice or vinegar.
How to cook it? How to match it?
There would be three types of avocado lovers: those who like it salty, those who prefer it sweet and those who enjoy it both ways. Around the world, this unusual product has been adapted to local cuisine and, depending on whether you are on the sweet or savory side of the flavor menu, it is prepared as a vegetable or as a fruit.
Guacamole
The Aztecs ate a mashed avocado which they called ahuaca-hulli, a word which, by deformation, gave rise to guacamole. Originally, the dish did not include onion, lime or coriander leaves, these three ingredients being unknown in America before the arrival of the Spaniards.
Guacamole, which Mexicans garnish with jalapeno peppers and sometimes tomatoes, goes well with many sauces. If the avocado is essential, the other ingredients vary depending on whether it is prepared:
- Japanese style: grated daikon, soy sauce, wasabi, rice vinegar, sesame seeds and dried seaweed;
- Spanish: chopped olives, grilled almonds, parsley and a little brandy;
- Argentinian: lightly toasted saffron strands and thyme;
- Southwest style: corn kernels;
- California-style: goat cheese, grilled pistachios, coriander leaves and garlic;
- Jamaican: mango, coconut, pineapple, red pepper and lime juice;
- Parisian style: gray shallots, tarragon, lemon juice and dry vermouth;
- Italian: parmesan, grilled pine nuts, sun-dried tomatoes, basil and wine vinegar.
As a vegetable
To avoid any discoloration of the fruit, prepare the dish only when serving it or store it in the refrigerator, covering the bowl with plastic wrap so that it remains in contact with the preparation, in order to exclude the 'air.
Because of its richness in tannin, the avocado is generally not cooked: it risks becoming bitter. If you want to incorporate it into hot dishes (stews, omelettes, soups), you do so at the very end of cooking. You can also reheat it over a very low heat in the oven, then stuff it with the ingredients of your choice, scrambled eggs, for example.
The most common is to eat avocados raw. In addition to half a plain avocado, served with vinaigrette or stuffed, the flesh can be used in various preparations:
- adding it to sushi;
- In a cold sauce for boiled fish, mash capers and stuffed green olives with red pepper, olive oil and lemon juice;
- Add it to tacos. In Mexico, it is used as butter, hence the colloquial name "fruit butter".
as fruit
- In Brazil, it is crushed and added to ice cream, soft drinks, and milkshakes ;
- In Java, its meat is mixed with very strong and very sweet black coffee, while in the rest of Indonesia, it is mixed with milk, coffee and rum;
- Asians living in Hawaii eat it sweetened with other fruits such as oranges, pineapple, grapefruit, bananas, or dates.
For dessert
Who has never eaten the avocado as a fruit should try it mashed with, in roughly equal parts, banana and pineapple, and a little honey. Or mix its flesh with cream cheese and pineapple juice and serve over pieces of fruit.
Contraindications and allergies to avocado
The consumption of avocado requires some precautions in case of taking anticoagulant drugs or allergy to latex.
Vitamin K and blood thinners
Avocado contains a high amount of vitamin K. This vitamin, which is necessary for blood clotting, among other things, can be produced by the body in addition to being found in certain foods. People taking blood-thinning medications, should eat a diet in which the vitamin K content is relatively stable from day to day.
Health Canada recalls that avocado can modify the blood concentration of anticoagulants. It is therefore preferable not to consume too much of it at a time. People on anticoagulant therapy are strongly advised to consult a dietitian-nutritionist or a doctor to find out about the food sources of vitamin K and to ensure that their daily intake is as stable as possible.
latex allergy
Studies have shown that allergy to latex, a material used in particular for making medical gloves, could be associated with an allergy to certain foods such as avocado. Researchers have identified hevein as the compound responsible for avocado allergy in people with latex allergies. It is therefore recommended that people allergic to latex carry out food allergy tests, including avocado, banana, chestnut and kiwi.
Avocado story
The avocado takes its name from the Spanish aguacate, which borrowed it from the Aztec ahuacatl, whose meaning is "testicle", by analogy with the shape of this organ.
The pit of the avocado gives the pressure a milky liquid possessing the smell and flavor of the almond. this liquid turns red when exposed to air. The Spanish conquerors drew from it an indelible ink which was used to write many official documents which are today kept in the archives of the city of Popaàn, in Colombia.
Where is he from ?
The avocado probably comes from Mexico and possibly also from Guatemala, where many wild species are still found today. Thanks to the discovery of pits in caves, it is known that the Aztecs and Mayans of Mexico and Guatemala ate the fruit around 10,000 years ago.
It is also believed that they cultivated it 7,000 or 8,000 years ago, since much larger, oval-shaped nuclei have been found in other sites dating back to this time, signs, according to experts, of improvements attributable to human intervention. If the avocado was so popular in pre-Columbian America, it is apparently because it provided the Amerindians with the precious fats that were otherwise lacking in their diet.
After the Conquest, the Spaniards made the avocado tree and its fruit known to the rest of the world, introducing it to Europe as early as 1519, then to the West Indies, as well as to practically all the tropical and subtropical regions where the conditions prevailed. conducive to its culture.
Long reserved for large tables
In the West, the fruit will long remain a food reserved for the aristocracy and the upper middle class. It will be necessary to wait until the Americans begin to cultivate it on a large scale at the beginning of the 20th century for it to find its place on the plate of ordinary mortals.
Today, the avocado tree is grown in many countries in South and Central America, Africa and Oceania, as well as in southern Europe and the United States (Florida and California). From the pulp of the fruit, an oil is obtained which is widely used in massage therapy and cosmetology.