Avocado is a dark green fruit with a thick, rough skin. When ripe, it turns black or purple. It is native to warm climates. The flesh of the avocado is creamy, soft, and buttery. It has a rich taste, so it is also called “butter”. It is rich in good fats that promote health. However, avocado should be consumed in moderation to reduce the risk of health problems. เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมาย You should also be aware of symptoms of avocado allergies.
Nutritional value of avocado
According to the United States Department of Agriculture (USDA), 100 grams of fresh avocado provides 160 calories and is rich in nutrients, vitamins, and minerals, such as:
- Fat 14.7 grams
- Vitamin C 10 mg
- Carbohydrates 8.53 grams (divided into fiber or dietary fiber 6.7 grams and other carbohydrates such as sugar, flour another 1.83 grams)
- Fatty acids 2.13 g
- 2 grams of protein
- Potassium 485 mg
- Folate 81 micrograms
- Lutein and Zeaxanthin 271 mcg
- Vitamin K 21 mcg
- Vitamin B6 0.257 micrograms
- Vitamin E 2.07 micrograms
In addition, avocados contain manganese, magnesium, zinc, copper, iron, phosphorus, vitamin A, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin). Avocados also do not contain sodium and cholesterol, and are low in saturated fat. Therefore, eating avocados in the right amount may have many health benefits, such as promoting cardiovascular health and helping to prevent chronic diseases such as diabetes, high blood pressure, and heart disease.
When is the best time to eat avocado?
Today, avocado is a fruit that can be eaten all year round. In Thailand, there are 7 main avocado varieties, which have different harvest times as follows:
- Peterson variety, July-September
- Buccaneer variety, September-November
- Boot 7 breed, October-November
- Boot 8 breed, October-November
- Pinkerton breed, November-December
- Hass breed, November-December
Therefore, it can be concluded that avocados should be eaten during the rainy season – winter or around July – December, which is the best.
What are the benefits of avocado?
Avocados are packed with health-promoting nutrients, with scientific research supporting the health-promoting properties of avocados, including:
Helps maintain heart health
Avocados are rich in fat. The most common type of fat found in avocados is oleic acid, a monounsaturated fatty acid that helps reduce inflammation in the body. Avocados also contain beta-sitosterol, a plant sterol that has the ability to help control blood cholesterol levels. These properties of avocados may have a significant positive effect on heart health.
Helps increase the absorption of certain vitamins.
Vitamins A, D, E and K are fat-soluble vitamins. The body cannot synthesize them on its own. They must be obtained through other methods, such as from food. However, since this group of vitamins dissolves well in oil, if you do not eat enough fat, your body may not be able to absorb these vitamins well.
Helps maintain eye health
Avocado contains Lutein and Zeaxanthin, which are phytonutrients that are good for eye tissue because they have antioxidant properties, helping to slow down cell degeneration, reduce damage caused by free radicals and ultraviolet or UV rays, and also reduce the risk of developing Age-Related Macular Degeneration (AMD).
Helps reduce the risk of depression
Avocados are high in folate or vitamin B9. Folate may help prevent the accumulation of homocysteine, a substance produced by the breakdown of protein foods or an essential amino acid called methionine. When the body has too much homocysteine, it causes abnormal blood flow and nutrient transport to the brain. This substance may also interfere with the secretion of serotonin, dopamine, and norepinephrine, which act as neurotransmitters and hormones that respond to stress and help control mood, sleep, and appetite. When these conditions are abnormal, it may increase the risk of depression. However, avocados may help reduce this risk.
Good for the digestive and excretory systems.
Avocado is rich in both soluble and insoluble fiber, which are food for good bacteria in the intestines. When there are more good bacteria in the intestines, it may help nourish the digestive system and excretory system, allowing for better digestion and less risk of constipation, which may reduce the risk of colon cancer.
Precautions for consuming avocado
Although avocados are beneficial to your health in many ways, you should not eat too much avocado or any one type of food. It is better to eat a variety of foods to get all the nutrients, vitamins and minerals that the body needs. In addition, avocados are high in fat and fiber, which may take longer for the body to digest these two nutrients than other nutrients. Therefore, it may help you feel full longer. And when you feel full, you may eat less, which may result in malnutrition .