Hey Fruits lover. This time MBG would like to share with you about Avocado. One of the most favorite juice ingredient at our juice counter. The avocado is a unique type of fruit. Lots of benefits shown from the study. Let’s check it out
These days, the avocado has become an incredibly popular food among health sensible individuals. It is often discussed to as a superfood which is not surprising given its health stuff.
There are many kinds of avocados, and the shape (from pear-shaped to round) and color (from green to black) can differ between them. They can also weigh up anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).
The most popular type is called Hass Avocado.
Avocados are very nutritive and contain a wide diversity of nutrients, including 20 different vitamins and minerals.
Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving (3):
Vitamin K: 26% of the RDA.
Folate: 20% of the RDA.
Vitamin C: 17% of the RDA.
Potassium: 14% of the RDA.
Vitamin B5: 14% of the RDA.
Vitamin B6: 13% of the RDA.
Vitamin E: 10% of the RDA.
*RDA – Recommended Dietary Allowance
Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food.
Avocado Health Benefits:
1. Avocados are packed with carotenoids
Avocados are a great source of lutein, a carotenoid that works as an antioxidant and helps protect against eye disease. They also contain the related carotenoids zeaxanthin, alpha-carotene and beta-carotene, as well as tocopherol (vitamin E).
2. Avocados can help you lose weight
Half an avocado contains 3.4 grams of fiber, including soluble and insoluble, both of which your body needs to keep the digestive system running smoothly. Plus, soluble fibre slows the breakdown of carbohydrates in your body, helping you feel full for longer.
3. Avocados can help stabilize blood sugar
Rich, creamy, and packed with beneficial monounsaturated fat, avocado slows digestion and helps keep blood sugar from spiking after a meal. A diet high in good fats may even help reverse insulin resistance, which translates to steadier blood sugar long-term. Try putting mashed avocado on sandwiches instead of mayonnaise or on bread instead of butter. To keep what’s left over from turning brown, spritz the flesh with cooking spray or coat with lemon juice and wrap in plastic.
4. Avocados can protect your unborn baby and your heart
One cup of avocado provides almost a quarter of your recommended daily intake of folate, a vitamin which cuts the risk of birth defects. If you’re pregnant or planning to be avocados will help protect your unborn baby.
5. Avocados can help lower your cholesterol
As well as increasing feelings of fullness, the oleic acid in avocados can help reduce cholesterol levels. In one study, individuals eating an avocado-rich diet had a significant decrease in total cholesterol levels, including a decrease in LDL cholesterol. Their levels of HDL cholesterol (the healthy type) increased by 11 percent.
Here’s how you to Know When an Avocado is Ripe
Unlike most of other fruits, avocados do not ripen on the tree, they ripen or "soften" after they have been harvested. It is the color and the softness of the Avocados are unique from other fruits because they can change from a dark-green color to a deep purplish almost black hue when ripe.
Although skin color can help in the initial visual selection of Hass avocados it is not always the best indicator of ripeness. Ripeness is ultimately determined by consistency. Colour can sometimes be misleading as avocado "softening" can occur at a varying rate, independent of the color.
Generally, when you gently squeeze it, a soft avocado indicates it’s is ripen (yielded to pressure). It should not be too hard or too mushy. Alternatively, you can shake it and listen for rattling. If you hear it rattle, it is overripe.