The avocado composition has several features:
1.Water:
Avocado contains very low proportions of water about 74% or less compared to
what is usual for fresh fruit. This indicates that the avocado is a
concentrated fruit with high nutritional and caloric capacity that can reach as
high as200Kcal/100g of edible portions in certain varieties.
2.
Fats:
It is among the richest fruits in fats (up to 20%).
The
fat composition in avocados is as follows:
·
Glycerides: Formed by the
union of a glycerin with one, two or three fatty acid molecules. These are then
referred to as mono, di or triglycerides respectively. Triglycerides are by
far the most common of these. Oleic acid is the most abundant of the fatty
acids in avocados as is the case with olive oil.
·
Phospholipids:
These are fats containing phosphorus in their molecule. They perform important
functions in the nervous system.
·
Free fatty acids:
In other words they are not united to glycerin. These are present in very small
amounts and are responsible for the typical aroma of the fruit.
As can be seen the fats in
avocados are of high biological value and are primarily unsaturated. However,
they contain no cholesterol as is the case with all plant based foods.
3.
Proteins:
Avocados are among the most protein rich of fresh fruits. They contain all of
the essential
amino acids although their proportion is not optimum.Inspite of this,
avocado proteins are of great value, as much for their amount as for their
quality.This value is however increased if these proteins are combined with
other vegetable proteins.
4.
Vitamins:
Vitamin E-Avocado
is the richest fruit in this vitamin. This important vitamin not only promotes
reproductive functions, but because it is a powerful anti-oxidant, it protects
against Cancer and cellular aging.
Vitamin B6-Avocado
together with banana is the richest fruits in this vitamin.
5.
Iron:
The
avocado has the highest iron content of any fresh fruit. Avocado is one of the
most nutritious fruits still existing.
The
avocado is not a fruit in the culinary sense of the word, since it lacks the
sweetness and acidity that characterizes fruits. Thanks to this, avocado
combines very well with all types of salads and dishes, whether sweet or not.
Avocado
is one of the most valued fruits for its nutritional dietary and therapeutic properties.
Its consumption is particularly recommended in the following cases:
Excess cholesterol:
Avocado is believed to reduce cholesterol levels, particularly in the LDL
fraction(cholesterol united with low density lipoprotein, commonly known as
harmful cholesterol)
The plasma triglycerides levels are also lowered.
Triglycerides are a type of fat that circulate in the blood
It is almost paradoxical, that eating
avocados, a fruit rich in triglycerides actually lowers this type of fat in the
blood. This is one of the pleasant surprises in plant based foods.
This may be due to its fatty acid
composition or its rich vegetable fiber content, although there may be other
reasons as yet unknown.
Because of all these, eating avocado
regularly is highly recommended for those with excess cholesterol or triglycerides
in the blood.
Circulatory Disorders: They
are highly recommended for cases of arteriosclerosis, hypertension and coronary
heart disease. This is because of their reduction of fat level in the blood and
also they contain very little sodium and abundant potassium.
Anemia:
Iron in avocados is relatively well assimilated. Eating them is encouraged for
all those needing additional iron, such as adolescents (particularly girls) and
pregnant women.
Generally, all those who are anemic because
of blood loss or lack of iron should have avocados included in their diet.
- Nervous Disorders: Avocados contain fats that are important in the metabolism of the nervous system such as linoleic acid and phospholipids.Additionally, they are very rich in vitamin B6 one of the most important for proper neuron function. Based on this, avocados are recommended for those suffering from nervousness, irritability and depression.
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