Avocados, also known as butter fruit, are a unique and popular ingredient. They have a pear-shaped appearance with a rough skin in various colors. The flesh is creamy and smooth, with a mild fragrance.
Avocados are highly nutritious. Rich in healthy monounsaturated fats, they help lower cholesterol and are beneficial for heart health. They also contain vitamins like E, K, and B6, as well as minerals such as potassium and magnesium.
In cooking, avocados are versatile. They can be sliced and added to sandwiches(Such as Avocado Shrimp Sandwich) and salads. Made into guacamole, they are perfect for spreading on bread or as a dip. Avocados can also be used in sushi and smoothies. Truly, avocados are a wonderful ingredient.
Nutritional Information
Typical nutrient values of avocados per 100g.
| Calories(kcal) | 160 | Fat(g) | 14.67 |
| Carbohydrate(g) | 14.67 | Protein(g) | 2 |
Health Benefits
1. Lowering cholesterol
Oleic acid, a monounsaturated fat found in avocados, can replace saturated fats in the diet and help reduce cholesterol levels.
2. Beauty and skin care
The flesh of avocados has good affinity with human skin and is easily absorbed by the skin. It has strong absorption of ultraviolet rays. Coupled with its rich content of vitamin E and carotene, it has excellent skin care, sun protection and health care effects.
3. Preventing vascular malformations in infants
Avocados are a good source of folic acid. This important vitamin may prevent congenital neural tube defects in fetuses and reduce the probability of adults developing cancer and heart disease.
4. Protecting the digestive system
Avocados have a very high fiber content. Soluble fiber can remove excess cholesterol from the body, while insoluble fiber helps maintain normal digestive system functions and prevent constipation.
Nutritional Value
Avocados are rich in healthy monounsaturated fats, particularly oleic acid. This type of fat can help lower bad cholesterol levels and reduce the risk of heart disease.
They are a good source of dietary fiber, which aids in digestion and helps maintain a healthy digestive system. Fiber also helps regulate blood sugar levels and can contribute to a feeling of fullness, making avocados a great choice for those looking to manage their weight.
Avocados contain a variety of vitamins and minerals. They are high in potassium, which is important for maintaining proper heart function and blood pressure. They also provide vitamins E, K, and B vitamins. Vitamin E is an antioxidant that helps protect cells from damage, while vitamin K is essential for blood clotting and bone health.
In addition, avocados contain lutein and zeaxanthin, antioxidants that are beneficial for eye health. These compounds may help protect against age-related macular degeneration and cataracts.
Overall, avocados are a nutritious and delicious food that can be incorporated into a healthy diet in many ways.
Purchase
You can judge the ripeness of avocados by pressing or squeezing the fruit with your hand. If it feels very hard and cannot be squeezed at all, it means the avocado is not yet ripe. You can buy it, but you need to leave it for a few days before eating. If it feels very soft, it indicates that the flesh has gone bad and may even be black inside. In this case, don’t buy it. If it is moderately firm and can be slightly pressed, it is in the most suitable state for consumption. Cut it open with a knife. Inside is a tender yellow-green color, a very light shade. An avocado without black spots is in the best condition.
Storage
Hard avocados can be stored for a long time. If you buy a hard avocado and want it to soften quickly, place it in a warm place. If you want to slow down the softening process, put it in a cool place or in the refrigerator’s cold storage compartment.