How much of an avocado a day?

Unusual, exotic and very useful fruit, the avocado does not make much of an impression at first glance. And also at second glance. As is customary, tropical fruits are expected to be brightly colored, shaped, or sized. The avocado looks more like a slightly shriveled, dark green, nondescript pear. But inside it hides a real treasure trove of nutrients, and for those knowledgeable in culinary delights, the tropical fruit is an excellent addition to many dishes, thanks to its rich flavor and high nutritional value.

Exotic Guest

The avocado biologically belongs to the laurel family, which is directly indicated by the color and shape of the leaves. It is an evergreen tree, reaching a height of 20 meters, with spreading branches. The wood is valued as a malleable and very effective material for furniture. The leaves, fruit peel and stone are poisonous. For humans, such a tasting will turn into a severe stomach upset, for animals the plant is deadly. But they do not tend to taste it, following their instincts. The harvest is plentiful; 150-200 kg of fruit from a mature tree. They are extremely valuable to the locals. For their nutritional value and low cost, they are called the "milk of the poor". For some countries, the export of avocados constitutes a significant item of state income. Mexico, Chile, Indonesia and Colombia are considered the leaders in growing and selling the product abroad. The plant is typical of most tropical and subtropical areas.

A little history

The avocado was first cultivated a long time ago, in the 3rd millennium B.C. The Aztecs aptly named the fruit ahuacatl, which means "forest oil." The flesh of the ripe fruit does contain a lot of buttery elements and tastes like creamy cream with a slight hint of fresh herbs and a nutty aftertaste. The unripe fruit retains the taste of a half-green pear or pumpkin. Almost 400 varieties, which differ in taste and size, have been bred. There are fruits from 50 grams to 1.8 kg. They are equally valuable in cooking and cosmetology. In the first case, the pulp is used, in the second - the oil from it.

Interesting: Even in ancient times, it was determined that giving fresh fruit to nursing mothers is not allowed, because they cause upset stomach and colic in newborns.

Composition and benefits

The fruit contains a number of important elements for health. Among them:

• phytosterols;
• antioxidants;
• vitamins K, C, D, group B;
• Campesterol;
• fatty oil;
• organic acids;
• purines;
• carnitine;
• biotin;
• niacin;
• glutathione;
• fruit sugars;
• fiber;
• nickel;
• calcium;
• boron;
• magnesium;
• copper;
• manganese;
• cobalt.

The caloric value of the product is high, from 160 to 201 kcal per 100 grams of product. The figure varies depending on the method of cooking.

Worth considering: Because of the high content of phytosterols, avocados are called a female product. Its inordinate use of the stronger sex can provoke a decrease in testosterone production and decreased sex drive.

For both sexes, the undeniable advantage of including the fruit in the menu becomes:

1. Activation of brain activity.
2. Increased capacity for work.
3. Concentration of attention.
4. Reducing chronic fatigue syndrome.
5. Normalization of the gastrointestinal tract.
6. Reducing the risk of cardiovascular disease, cancer, vascular disease.
7. Slow the aging process, due to a high concentration of vitamin E.
8. Protection against stress, strengthening the nervous system.

The product is recommended for men to prevent the development of adenoma of the prostate, to maintain physical fitness and as a source of vegetable fats.

For women, the high content of folic acid is more important, which is necessary during conception and childbirth. It can also be useful for older women to maintain their youthfulness and beauty. Magnesium and magnesium work together to stabilize the nervous system, reduce emotional reactions, and increase stress resistance.

Cosmetic Applications

The oil is used, which is almost 40% in the pulp. It belongs to the basic, is used in its pure form or as a base for massage mixtures. It is extracted by cold pressing method and the product retains mild unobtrusive fragrance of herbs with a nutty note, as well as vitamins, minerals and other biologically active substances. It is considered an excellent skin care product and a strong aphrodisiac.

Culinary Applications

Refined oil is much cheaper than the natural first-press oil, but it is stored longer and acquires excellent taste characteristics. It is used on a par with other vegetable oils, contains a lot of easily digestible fats, essential vitamins, and can replace meat and eggs in terms of nutrition. The same is true for the avocado fruit in its raw form.

In many countries where the fruit is grown, it is used to make cold soups, salads, meat side dishes, sauces, desserts, and even milkshakes. Each region has its own secrets for making the product.

Mexican Sauce

The most famous recipe, is considered a guacamole sauce. The basis is a puree of ripe avocado pulp, which adds lime juice, salt, spices and finely chopped vegetables. There are several ways to prepare this dish; free additions are allowed depending on the taste of the cook. Served with corn chips, lightly toasted pita bread or pita bread.

Salad with shrimp

Because the fruit is unsweetened but rich in flavor, it pairs well with meat and seafood. If you mix a spicy dish with diced avocado, 2 garlic cloves and a basil stem, 1 cucumber and 300 gr of peeled and lightly fried shrimp, you get a light and nutritious dish with a piquant flavor. Pour lemon juice over the mixture and add a few drops of vegetable oil. Leave for 5-10 minutes and serve with slices of toasted white bread.

Sandwiches

Cooked quickly, looks spectacular on the holiday table, does not bring extra calories and centimeters in problem areas. Cooking process:

• Lightly toast thin slices of bread;
• mix garlic, avocado pulp, chopped parsley and juice of 1/4 lemon;
• add salt and some hot spices;
• Beat mixture with blender;
• spread on bread and enjoy the flavor.

Great for breakfast or as a cold snack at a friendly party.

How to choose a ripe avocado at the store

The fruit should be moderately soft, easily squeezed when pressed. Preference is given to fruit with even color and intact rind. When you shake it, the pit should tingle, and this can easily be felt with your fingers. You should also press on the stalk area lightly. A drop of oily juice should stand out.

Unfortunately, it is almost impossible to find a fully ripe fruit in the store. Transporting them is more profitable in an unripe state. And such an avocado does not reveal its full flavor nuances. To bring the fruit to maturity, you can:

1. Put it in a paper bag along with a ripe apple or banana, the ethylene gas they emit is absolutely safe for health, but noticeably spurs the ripening process.
2. Wrapped in foil fruit put in the oven at 200 degrees for 7-10 minutes.
3. Place a plate with an avocado covered with a napkin in the microwave for half a minute.

These tricks will help soften the inner contents and bring out the flavor.

How to peel it properly

Only the flesh of the fruit is edible, while the skin and the pit contain a poisonous substance that can provoke an upset stomach. To beautifully and quickly peel the fruit, it is cut lengthwise and the halves are turned in opposite directions. They are easily opened, in one of them remains a bone. On it you need to tap with the tip of the knife blade, slightly turn to the side and take out the pulp. The skin can be cut with thin shavings, but it is more convenient to take out the pulp with a tablespoon.

Keep peeled halves in the open air for a long time is not recommended, they quickly darken, like a banana or an apple. To keep their attractive appearance, it is enough to sprinkle the pulp lightly with lemon juice.

How Many Avocados Can Eat a Day

The product is very caloric, almost equal to meat and eggs, with a high percentage of protein and vegetable fats. If there is no goal to gain weight rapidly, you should limit yourself to half or one small fruit a day. The optimal dose is 100 grams of fresh product per day.

It's worth considering: for the inhabitants of the European continent the product is considered unusual and in large portions can provoke allergies.

With increased physical activity an adult can increase the amount of avocado to 2 small fruits per day.

Can I eat them at night and on an empty stomach?

The flesh of the fruit is very tender, without aggressive acids and is not able to harm the mucosa, so as a breakfast it is not just acceptable, but recommended by nutritionists as a paste, as part of sandwiches or a light salad with chicken breast and vegetables.

At night you can also eat the exotic fruit, as it has a lot of fat, but they are easily digested and do not have a bad habit of being deposited in the form of rolls on the sides and hips.

Can I Eat a Blackened Avocado?

It depends on what you're talking about. If the surface of the cut fruit is darkened, it's normal, it's just oxidized. If the process has affected the whole pulp, then there is a chance that it has gone bad, and it is better not to risk it.

Is it possible to eat the pit and the peel

These parts of the fruit are inedible. They can be used to prepare medicinal potions for external use. Thus, the crushed pit is part of folk antineoplastic remedies, helps to fight dandruff, is effective as a painkiller in joint ointments. It contains a fungicidal toxin that causes digestive disorders. Poisoning yourself with the pit, as well as the peel, is not possible, to get a few unpleasant hours - you can.

Can you fry an avocado?

It is very tasty and a little unusual for those who are not used to the taste of tropical fruit. When fried, the flesh becomes creamy, so it is advisable to use breading. The dish is great with spicy sauces based on chili peppers. Breaded slices of egg and breadcrumbs are fried in boiling oil for no longer than 2-3 minutes. Then they are shifted to a napkin to remove excess fat and covered with foil. Serve warm.

How to eat avocado.

The unsweetened flavor of the fruit opens up a lot of possibilities in food combinations. It is in perfect harmony with meat, fish, seafood and other vegetables. Perfectly combines with spices, bread, vegetable and fruit juices to make smoothies. Garlic, lime juice and herbs are considered classic additions to the pulp of the fruit.

What happens if you eat avocados every day

This is one of the products that is allowed to include in the daily menu without harm to health. If you stay within the recommended 100 grams. per day, then the benefits of its use will be seen quite quickly:

• strengthen the nervous and cardiovascular systems;
• increase immunity and performance;
• mood will improve;
• gout will recede;
• edema will disappear;
• The body's resistance to cancer will increase;
• increase sex drive.

This fruit is rich in vitamins and trace elements, which means that their deficiency in the daily inclusion of the product in the diet is not threatening.

Contraindications for use

There are very few, but they are there. So, the fruit is immediately withdrawn from the diet at the slightest sign of allergy or individual intolerance, with chronic diarrhea, a sharp reaction to citrus fruits. If you eat too large a portion of avocados in any form, you may have an upset stomach.

The tasty and healthy tropical fruit is gradually gaining its position not only among supporters of a healthy lifestyle. It is recognized and sought on the shelves in anticipation of the holidays and out of curiosity, and after trying a few of the most successful recipes, avocados are left in the daily menu, happily paying tribute to the benefits and unusual appealing taste.