At first many experts argue that the original avocado from Central and South America. Especially when it found the report explorer Cortez Herman (1519) when he arrived in Mexico, that the Indians Aztec, Maya and Inca are very accustomed to eating avocado. But it was just avocado crop arrivals in America. The original plant is from Persia. That's why the botanical name of the American avocado or Persea Persea Gaertn gratissima, which belong to the family Lauraceae.
Types of avocado
Presumably there are hundreds of types of avocado varieties cultivated (cultivars). In Indonesia is known about twenty species. Superior varieties and delicious avocado has the characteristics of thick fleshy fruit, soft, tender, tasty, not fibrous and not bitter. Yan avocado flesh yellow and coconut milk was called avocado butter. All varitaas avocado has the nutritional content and health benefits are excellent, no matter which type of butter or milk type (white flesh).
Fruit shape and skin color is distinguished as a type of round green, long green (ellipse), the length of red copper, red copper round. According to the Ministry of Agriculture, the tasty avocado green is a long, blunt edges and form the base shrink. When I was young, fresh green fruit, the more mature the color changed to red copper.
Nutritional Ingredients
Many people still misunderstand the nutritional content of avocado, because very fatty. Avocado have high fat content among all types of fruits. But the total calories are not high because the carbohydrates are limited. Alpukaaat fats including monounsaturated fats, so it will not cause weight gain.
One avocado contains nutrients calcium 23 mg, phosphorus 95 mg, iron 1.4 mg, 9 mg sodium, potassiummm 1.368 mg, Vitamin D 660 Iu, 8.6 mg niacin and vitamin C 82 mg.
Benefits of Avocado
Avocado is the only fruit that is rich in fat. Levels more than twice the fat content of durian. However, fat avocados including healthy fats, because they mostly monounsaturated fatty acid oleic that are powerful antioxidants. Avocado fat helps lower bad cholesterol (LDL) and raise good cholesterol (HDL), thus significantly reduce the risk of stroke and heart attack. This ability is reinforced by the content of beta-carotene, chlorophyll, vitamin E and vitamin B complex that is widely available at the avocado.
Avocados are rich in minerals potassium, but low in sodium content. This comparison encouraging atmosphere alkaline in our body. Decreased acidity of the body will suppress the emergence of diseases caused by the body is too acidic conditions such as allergies, dizziness, panic, respiratory disorders, digestive disorders.
Levels of folic acid and vitamin E are also high, potassium avocado is more effective in reducing hypertension and increase blood flow. Different from other fruits, avocado contains almost no starch, a little sugary fruit, but many contain cellulose fibers. That is why the avocado is highly recommended for diabetics.
In the avocado also contains iron and copper are very important substance in red blood cell formation and prevention of nutritional anemia. Blend of vitamin C, vitamin E, iron, potassium and manganese make good avocados to keep skin and hair.
Ancient times people think of avocado as a virtual food that is able to keep joints moving freely. In an avocado contains 300 calories, 88 percent contribution as fat. That is why no wonder that the avocado is able to provide lubrication (lubrication) are naturally on the bones of the body joints such as the neck, elbow, wrist, hip, knee and ankle.
Consumption of avocados
Utilization of avocado is still limited to a juice or a mixture of ice stoned. Though avocados can be used for healthy meals everyday. Avocado can be used as mixed salads and can be used as a dip dab called the Mexican-style guacamole by mixing avocado with gram, chili or pepper powder, olive oil, lemon juice, garlic, celery.
Avocado juice can be combined to create a tomato and a little garlic. At the time of manufacture of fruit juice, choose a ripe avocado, make sure you do not cut the meat. Keep the outer membrane under the skin, because it stores all the excess minerals avocado.
Avocado (avocado) is one of the popular fruit. Avocado flavor is savory and delicious makes it a much-loved. Avocado can be used as juice, fruit ice, or mixed salad.
Many people are worried about the fat in avocados, however this should not have to worry about because the fat in avocados is healthy fat.
Actually, what the hell are contained in the avocado?
The following will be reviewed in the avocado nutritional content and health benefits:
1. Calorie
One medium sized avocado has about 150 grams of fruit flesh. Each serving of avocado (about 30 grams) contains 50 calories. Was one whole avocado fruit contains about 250 calories.
2. Fat
Most of the calories in an avocado comes from fat. Per serving of avocado contains 4.5 grams of fat, so about 35 calories from fat, total calories 50.
The good news is, most of the fat in avocados is monounsaturated fat (monounsaturated fat) which is about 3 grams, and each serving contains only 0.5 grams serving of saturated fat (saturated fat).
This makes the avocado as one of the food sources of healthy fats. So, get rid of the fear of bad fats contained in the avocado.
3. Vitamins and Minerals
Avocados contain nearly 20 vitamins and minerals are different, although in small amounts, and can provide about 10% of the daily requirement of vitamins and minerals in each serving.
Some vitamins and minerals that are most in the avocado fruit is vitamin C, vitamin K, folate, potassium, iron, vitamin E, and vitamin B6.
4. Lutein
One of the most important nutritional content of avocado is lutein, a carotenoid, a natural antioxidant and phytonutrient.
A serving of avocado contains 81 mcg of lutein that may help eye health. Eating lutein may reduce the risk of macular degeneration of the eye due to age.
5. Other Ingredients
Sodium (Sodium) and the cholesterol contained in avocados can be ignored because a serving of avocado contains only 1 gram of protein.
In addition, avocados contain 3 grams of carbohydrates in each portion and 1 gram is fiber foods (dietary fiber). Therefore, avocados be a good choice for people who are low-carb diet.
6. Benefits to Health
A serving of avocado contains 0.5 grams of omega-3 fatty acids and omega-6 which has a number of potential health benefits, including the brain to improve health, reduce risk of cancer, and reduce the risk of heart disease.
Another benefit of avocado for the health when used as a substitute for butter and cheese, avocados will be able to reduce the intake of cholesterol, saturated fat, and sodium.
No comments:
Post a Comment