Friday, November 3, 2017

Why Do People Think Avocado Is A Healthy Fruit?

One of the tasty fruits I love is avocado.

I love its texture and creamy taste.

This fruit will be my first choice when the sun shines too bright and the weather becomes hot and hot.

I just have to blend it with some ice cubes and sweetener.

Gosh, that is so delicious (That's my choice, what about you?).

Well, I am not going to tell you about how do I enjoy avocados.

Here, I want to share about avocado calories and tell you other nutrients inside it.

In addition, I will also share about avocado benefits that I note.

Here we go!

Avocado fruit (Persea americana) is an elliptical green fruit that has a thick flesh with a soft texture and sweet taste.

This fruit can be found easily because it can grow mostly everywhere. Avocados can be eaten directly or made as a mixture of food or drink.

Although it is delicious, the fruit that comes from America Tengan and Mexico is rumored to contain high fat.

Fortunately, the fat contained by this avocado is not a bad fat but unsaturated fat. Let us discover more about avocado.

avocado calories

Nutritional Information

If we talk about avocado nutritional information, I believe that we will find so many good things about avocado.

Here, I resume some points for you. It is the nutritional information for 1 avocado.

Nutrition Facts in 1 Avocado
Kilojoule1347 kj
Calories322 kcal
Fat29.47 g
Saturated Fat4,273 g
Non-Saturated Fat3.65 g
Unsaturated Saturated Fat19,696 g
Cholesterol0 mg
Protein4.02 g
Carbohydrate17.15 g
Fiber13.5 g
Sugar1.33 g
Sodium14 mg
Potassium975 mg

By seeing the table above, I believe that there are at least four things you may firstly look for.

They are calories, carbohydrate, fat, and fiber. Therefore, let us examine more those nutrition.

1. Fat

When we talk about avocado fat content, I think it will be better to know some type of fats first. To be honest, there are so many types of fat but generally, fat is divided to be two general types.

They are saturated and unsaturated, or in people may know it as good and bad fat.

Saturated fat belongs to bad fat. Together with trans fat, they can increase bad cholesterol level (LDL) in the blood. Thus, in order to lower the risk of heart disease, the best advice is to cut back foods that contain saturated fats and trans-fats.

Meanwhile, unsaturated fat (mono- and polyunsaturated) belongs to good fat. I believe that fat is necessary for us, and knowing the right fats to be eaten is much more necessary.

So, it will be wise to limit and replace bad fats with good fats.

Actually, there is also two more type of fats. They are solid fats and oils.

Solid fats come from hydrogenation and animal foods such as butter and beef fat. It is completely solid in at room temperature. However, it belongs to trans fat. 

Meanwhile, oils are fats that come from fishes and plants such as vegetable oils. It is liquid at room temperature and provides essential nutrients

What about avocado?

Avocados contain good fats. Over 75% fat in avocados belongs to good fat and is considered as oils fat. I believe that we sometimes and somehow avoid avocado because it contains high fat.

Well, let me say that it is true.

Avocado fat is recognized as monounsaturated fats or 'good fats', which will help maintain heart health, and help to lower blood pressure.

The good news is this fat can help you to reverse insulin resistance. The type 2 diabetes can come from insulin resistance.

2. Calories

The calories inside of avocado may vary from one avocado to another avocado. It depends on the size and kind of avocado.

However, it is the general information for calories of 1 California or Florida avocado.

Serving Size Calories
1 oz 45
100 grams 160
1 cup sliced 234
1 cup diced 240
1 avocado 322
1 cup pureed 368

3. Fiber

Generally, there are two types of fiber that we need to our body. They are soluble and insoluble fiber. Then, what is the difference?

Insoluble fiber can be found in nuts, fruits, whole grains, and veggies (you can mainly find it in the skins, seeds, and stalks) and it does not dissolve in water.

When it is consumed with an adequate amount of fluid, insoluble fiber promotes digestive health and bowel regularity.

Inside the digestive system, soluble fiber absorbs water to form a gel-like substance. This fiber is also known to help regulate blood sugar levels by its ability to bind some substances like sugar and cholesterol in order to prevent or slow their absorption into the food.

Moreover, soluble fiber promotes the growth of good bacterias population in the gut which is related to anti-inflammatory effects and immunity.

What about avocado fiber? Avocado contains both of two kinds of fibers, soluble and insoluble.

Thus, you can get both of those fibers by eating avocado.

4. Carbs

Usually, an avocado with bright green colour has more carbs than the dark one. Then, if you arewondering how much avocado net carbs is, the simple way to know it just by find the gap between carbohydrate and fiber in the avocado.

Generally, avocado net carbs is 2 net carbohydrate per 100 g. If we count the net amount, avocado
can be assumed as a low and nice carbs fruit.

It is good for keto diet.

5. Omega 3

Have you ever heard about EPA, DHA, and ALA?

Well, they belong to the types of Omega-3. This fatty acid is completely necessary for our body, but unfortunately, we cannot produce it.

This type of fat has an important role in our brain function, and it also controls our blood clotting and helps us in reducing inflammation.

EPA, DHA, and EPA belong to polyunsaturated fats which means they are good fats.

You can get those fatty acids in foods but DHA and EPA just can be found in fatty fish that in this case is salmon (Salmon again).

For your information, to build brain and eye and nerver tissue we need DHA.

Meanwhile, on the other side, EPA can reduce the formation of blood clots and inflammation, so it keeps our cardiovascular system healthy.

Among those three fatty acids, I am interested with ALA.

Basically, our body cannot just simply use ALA, therefore this fatty acid will be converted to be DHA and EPA once ingested.

Then, the good news is, Avocados contain more fats than other foods.

The amount may be less than what salmon has, but we can get omega-3 fatty acids from avocado.

It is more or less about 162 g of ALA for each cup of avocado.

6. Facts

There are so many good benefits consuming avocados. Here I resume some other avocado facts in the section below.

1. Benefits for pregnancy. If you wish a healthy fetal development during your pregnancy, avocado provides you folate that is essential thing in the development.
You may know that the synthetic version of folic acid is recommended for your pregnancy but I believe that eating avocado is a simpler, tastier and natural choice.

2. High vitamin E sources. Avocado is the highest vitamin E fruit. Vitamin E is an important vitamin, which helps to maintain overall health.

3. Help better absorption of nutrients. It is found that eating avocados can increase the amount of carotenoids absorbed from food up to 5 times.

Carotenoids are included beta carotene and lycopene, which are essential nutrients for better health.

4. Help prevent stroke. High folate content in avocado is also useful to reduce the risk of stroke.

People who eat foods that contain high folate have been shown to be less affected by stroke, than those who eat fewer foods containing folate.

5. Lowers cholesterol. A study has found a 17% decrease in cholesterol levels, in participants who increased their avocado meal for one week.

6. Protect eye health. Eating avocados can increase your intake of Lutein, which will protect us from macular degeneration and cataract formation.

Further research is still needed to determine exactly, what exactly can help protect the eye health of avocados.

Hi! I am Alex and I am interested in dietary things and other health informations.