“Persea Americana”, a superfood

A superfood Persea Americana or avocado

The superfood  Persea Americana or avocado has a different fruit composition that we usually eat.

The avocado contains very few carbohydrates and is composed mainly of fats, few sugars and proteins.

The kilocalories of this fruit, are the most part, of lipid origin and second of the varieties and the tables show discordant values ​​because, the fat content, varies according to the type of fruit.

Variety of the superfood Persea Americana:

“Margarida”, about 50 kcal per 100 g of product is the most appreciated for slimming diets,

“Fuerte” 67 kcal per 100 g of fruit, the best to be consumed naturally,

“Pinkerton” used to prepare creams and desserts, 91 kcal per 100 g

“Manteiga” pear-shaped, with very few fibers and soft pulp, has 170 kcal per 100 g of product, in this fruit we find about 15 grams of fat per 100 grams is the one marketed in Europe.

“Hass”, of Mexican origin, is also cultivated in Italy and Israel.

Property

Its properties are innumerable, but to get the maximum benefits you need to know how to combine this precious fruit with food.

The fats contained in the avocado are: monounsaturated about 11.5 g, saturated acids 2 g, polyunsaturated 2 g, contains no cholesterol.

Proteins are 2.5 g and 7 g carbohydrates.The carbohydrates are bound to fibers and only 2 g are pure, so its glycemic index is 10, lower than that of the almond which is 15.

This fruit does not raise blood sugar because it has a sugar called “D – mannoheptulose”

This sugar can inhibit both the synthesis and the release of insulin.

Contains: Potassium, Calcium, Phosphorus, Iron, Sodium, Vit A, C, B6, B12, D, and dietary fibers.The fibers are about 7 g, 25% of these are soluble, the remaining insoluble.

The superfood avocado,  has a diuretic activity thanks to its high content of Potassium, higher than that of the banana and has a low content of Sodium.

More than 70% of calories are due to oleic acid, monounsaturated acid, the main component of olive oil, which is why it is recommended for people suffering from hypertension and helps decrease the blood cholesterol and triglycerides.

It also contains linoleic acid, an essential lipid and palmitic acid with a lower value than that of olive oil.

The low sugar content, the fibers contained, the diuretic and satiating activity make this fruit a food that can be used in slimming diets with the right combinations.

Avocado, can be associated with other foods that naturally contain fat-soluble vitamins and that need a “carrier” to be absorbed.

By adding the avocado to salads or using guacamole or preparing mayonnaise or avocado-based desserts, we have a better absorption of Vit A, D, E, K, contained in fruit or vegetables or fish.

This fruit contains two antioxidants, lutein and zeaxanthin, which improve eyesight, reduce the risk of cataracts and macular degeneration.

Tumors

The avocado also that need a “carrier” to be absorbed.“Persenones A and B”, unique antioxidants, superoxide (O2) and nitric oxide (NO) inhibitors.”Persenones A and B” can have protective effects against inflammation and cancer.

These are some of the properties of the avocado fruit.

Contraindications

The avocado also has contraindications that should not be overlooked.

The main one is to contain short-chain carbohydrates that, to people suffering from irritable bowel, can cause stomach ache, swelling, diarrhea or constipation: symptoms very similar to food intolerance.

The avocado is not recommended for people who have a latex allergy because, like bananas and kiwis, they can give the fruit latex syndrome a cross reactivity.

@DrTraverso  titolare del  Copyright 2018

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