Even if its rich in fat, the avocado should is in fact ideal for sports or growing children. 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 to lower the levels of bad blood cholesterol.
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 effectively against aging.
Note that that avocado is regularly used in the manufacture of cosmetics, especially for regenerative effects that distills the scalp or skin.
Recipes for avocado : Avocado milkshake recipe
Avocado milkshake benefits
Sometimes hard to eat like a fruit, having it like a milkshake is so much better and refreshing. Here is a recipe that I found on the internet and that is very tasty. You can even use it appetizer if you have guest!!
- 2 avocado
- 3 Greek yogurts
- 3 little onions
- 3 cl of olive oil.
- Salt, pepper.
- 1 pinch of Espelette.
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, if necessary, cut into pieces. In the bowl of a food processor or blender place the chopped vegetables, rocket, yoghurt, chilli and olive oil.
Step 2 Mix for 3 minutes to get frothy. If necessary add a little water to the desired consistency.
Put into 4 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 with avocados having a bit more calories than other fruit is that your body digests them slower therefore you feel full longer. If you overlook the number of calories in an avocado you will see that the health benefits out-weigh the increased amount of calories.
Avocado calories fat
The calorie content for a normal size avocado is about 19 times greater as the ones found in other fruits and that it has more than 350 calories in it. According to health experts eating 2 avocados is similar to consuming a full meal. Since your level of calorie is what determines your level of body fat, it will help us to know that the calories in avocado are in the form of fat and oil and the fats are mono-saturated, which is the good type of fat. Mono-saturated fat help to bring down the body cholesterol level.
The benefits of avocado
A calorie has it 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 will be 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 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, which is 8% of your daily recommended amount.
- Vitamin B3 – 1.7 mg, which is 9% of all you need in a day.
- Vitamin B5 – 1.389 mg, which is 28% of the total you need in the entire day.
- Vitamin B6 – 0.257 mg, which is 20% of the total you need all day.
- Vitamin B9 (folate) – 81 micrograms, which is 20% of the total you need all day.
- These really 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 bring 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 continuing to eat in order to quench that hunger, thus preventing you from taking on board more calories.
OK so maybe you are taking on more calories than you would like when eating avocado, but believe me, the nutritional benefits that come with 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 the avocado fruit, the pro’s definitely outweigh the cons, which is why this really is one super food that 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 actually 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. This is if they are eaten in strict moderation and instead of harmful saturated fats, that will do quite the opposite.
Avocados are a fruit that provide 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 as, 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 that are eaten with the fruit.