The avocado is ideal for sports or growing children, even if it’s rich in fat. With 138 kcal per 100 g, it is distinguished by a high level of unsaturated fatty acids, supports the proper functioning of the cardiovascular system and blood circulation in the body, and helps lower harmful blood cholesterol levels.
The wealth of avocado in vitamins allows him to cover a good portion of the recommended daily intake. Include, among others, vitamin C (11 mg per 100 g, the same as banana), B, and especially E, which provides antioxidant properties to fight against aging.
Note avocado is regularly used in cosmetics, especially for regenerative effects that distill the scalp or skin.
Recipes for avocado: Avocado milkshake recipe
Avocado milkshake benefits
Sometimes hard to eat like fruit; having it like a milkshake is much better and refreshing. Here is a recipe that I found on the delicious internet. You can even use it appetizer if you have guests!!
Ingredients
- Two avocado
- 3 Greek yogurts
- Three little onions
- 3 cl of olive oil.
- Salt, pepper.
- Cucumber.
- 1 pinch of Espelette.
Preparation
Step 1 Peel and cut the cucumber into pieces, open the avocados in half, remove the stones, and remove the flesh with a teaspoon.
Peel the onions, and if necessary, cut them into pieces. Place the chopped vegetables, rocket, yogurt, chili, and olive oil in the bowl of a food processor or blender.
Step 2 Mix for 3 minutes to get frothy. If necessary, add a little water to the desired consistency.
Put into four glasses and place in the fridge until ready to serve.
How Many Calories in an Avocado?
There are 227 calories in an avocado (medium size/136 grams), which is slightly higher than other fruits, but in this case, it is merely a number. The good thing about avocados having a bit more calories than other fruit is that your body digests them slower therefore, you feel full longer. Therefore, if you overlook the number of calories in an avocado, you will see that the health benefits outweigh the increased calories.
Avocado calories fat
The calorie content of an average size avocado is about 19 times greater than the ones found in other fruits and has more than 350 calories. According to health experts, eating two avocados is similar to consuming a full meal. Since your level of calories determines your body fat level, it will help us to know that the calories in avocado are in the form of grease and oil, and the fats are mono-saturated, which is a suitable type of fat—mono-saturated fat help to bring down the body’s cholesterol level.
The benefits of avocado
A calorie has its own benefits, too, for example, it helps us to keep warm during the day when the temperature is cold. Since energy is measured in calories, it is safe to say that the higher the calorie content of the food we eat, the higher the energy we get from the food.
The first of the avocado benefits that I would like to exemplify is the fact that it is jam-packed with wonderful B vitamins. Just check out what a 3.5 oz serving of raw avocado can provide each day in the way of B vitamins:
- Vitamin B2 – 0.1 mg, 8% of your recommended amount.
- Vitamin B3 – 1.7 mg, which is 9% of all you need in a day.
- Vitamin B5 – 1.389 mg is 28% of the total you need throughout the day.
- Vitamin B6 – 0.257 mg, which is 20% of the total you need daily.
- Vitamin B9 (folate) – 81 micrograms, 20% of the total you need daily.
- These are some impressive numbers that the avocado throws up here.
Listed below are just some of the benefits that a healthy dose of B vitamins brings to the human body:
- Ease stress
- Prevent anxiety
- Reduce the risk of heart disease
- Help with the production and repair of DNA
- Help your memory
The majority of the calories in an avocado are concentrated in the flesh’s fat content, and this is something that will make you feel full when you eat it. The quicker you feel full, the better satisfied your hunger is, and the less chance there is on you to continue to eat to quench that hunger, thus preventing you from taking on board more calories.
You may take on more calories than you would like when eating an avocado. Believe me, the nutritional benefits of these calories are second to none, and you will never get the same amount by consuming other high-calorie foods.
When it comes to the health benefits of avocado fruit, the pro’s outweighed the cons, which is why this superfood would have a rightful place in any diet.
Avocado and cholesterol
We all hear the word ‘fat’ and automatically think negative thoughts, but believe it or not, some fats are good for us. Monounsaturated fats and polyunsaturated fats can help to reduce the level of blood cholesterol in the body and lower the risk of heart disease too. If they are eaten in strict moderation instead of harmful saturated fats, that will do quite the opposite.
Avocados are a fruit that provides these positive fats, as in every ounce of raw fruit there are 3 grams of monounsaturated fat, and half a gram of polyunsaturated fat.
One other nutrient that is good for the health of your heart is Folate, or vitamin B9 as it is also known, and the avocado provides a healthy dose of this too.
Avocado nutritional information
Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B vitamins, and folic acid. They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods eaten with the fruit.
