It is an exotic fruit that has gradually been included in Western dietary patterns due to its organoleptic qualities and nutritional value.
It is an oily fruit, with a large seed in the center to which you can also find utilities. Avocados have the ability to ripen quickly at room temperature, so it is always advisable to buy them when they are not yet at their right point of ripeness, unless they are going to be consumed at that very moment.
Anyway, remember not to consume too much of them, since they are a high-calorie food. Including it excessively in the diet could condition the balance of the diet, resulting in undesirable weight gain. However, in its right measure, it is one of the best fruits that can be obtained in the market.
Avocado is rich in unsaturated fatty acids
Omega 3 acids are essential nutrients with anti-inflammatory character. The use of them in medicine, in the form of supplements or under the prescription of an appropriate diet, increased since their protective effects are known.
Their regular consumption is linked to a reduction in cardiovascular risk, as stated in research published in the Expert Review of Clinical Pharmacology. Fortunately, avocados contain these lipids in their composition.
Avocado’s lipidic potency makes it a healthy food, but very caloric compared to other fruits. A medium piece may contain up to 300 kilocalories. For this reason, it is important to always consume this vegetable in moderation.
When modulating the states of inflammation in the human body, besides taking into account the contribution of omega 3, it is necessary to assess the intake of omega 6 fatty acids. In this way, the risk of developing metabolic diseases is reduced, as confirmed by a study published in the journal Critical Reviews in Food Science and Nutrition.
Avocado contains vitamins
Vitamins are essential micronutrients for the body. They intervene in multiple physiological processes and their regular consumption is capable of preventing disease.
Avocado, in particular, contains vitamin E. This is liposoluble, which means that it dissolves and accumulates in fat. Although deficiency is rare, it is always advisable to monitor the variety of the diet so that all the nutrients are provided continuously.
Maintaining levels of this micronutrient within the recommended range is associated with the prevention of neurodegenerative diseases such as Alzheimer’s.
Including avocado in the regular diet is a good method to ensure the contribution of vitamin E, along with others such as K, with anticoagulant function. This, clearly, denotes other properties of avocado that have an impact at systemic level.
Fiber as a property of avocado
The last of the avocado’s properties we want to share with you is derived from its fiber content. This substance is able to stimulate the intestinal transit, reducing problems related to constipation.
The consumption of dietary fibre is associated with a lower incidence of gastrointestinal ailments. In people with recurrent intestinal inflammation or irritable colon, this food changes the rhythm of evacuation.
Although in some situations it is necessary to supplement with fibre to reduce the episodes of constipation, increasing the intake of this nutrient in the habitual diet constitutes a preventive treatment against this pathology. To this end, different avocado preparations are an option.
However, a high consumption of fiber is not recommended when there is a bacterial overgrowth in the proximal area of the small intestine. In this type of situation, it can serve as food for pathogenic bacteria that colonize the digestive tract, with the opposite effect to the one desired and increase of discomfort, in addition to food intolerance.
If you suspect that you may suffer from this last condition, known as SIBO, go to a specialist to remedy it, before including foods rich in fibre. Otherwise, you will end up with a disorder that is worse than the initial one.