Love To Know Avocado Health And Beauty Benefits

Avocado | All the Health And Beauty Benefits

Good for your health, appetite suppressant and is rich in “good” fats, monounsaturated fatty acids. Avocado has significant nutritional benefits. But can you eat it every day? Another advantage: It is an ally for skin care.

Avocados have been popular for several years. There are many ways to prepare it: in guacamole, in salad, or simply in slices, placed on toast. It even makes its way into sweet recipes. But is it really as healthy as people say? What do you think about its calorie intake?

Is Avocado A Fruit or A Vegetable?

Let’s start with an important clarification: in the botanical sense, avocado is a fruit since it comes from a tree native to Mexico. Its peak season starts in the fall and ends at the beginning of the following spring.

In the popular sense, it is often referred to as a vegetable. This is because it is not sweet, unlike other fruits.

Nutritional values ​​and benefits: what does avocados contain?

Nutrients                     Content per 100g

Water                          70.3 g

Proteins                       1.56 g

Alcohol                        –

Carbohydrates             0.83 g

Sugars         0.4 g

Starch         < 0.35 g

Dietary fiber           3.6 g

Lipids                                       20.6 g

Saturated fatty acids                      4.51 g

Monounsaturated fatty acids         12.3 g

Polyunsaturated fatty acids           2.83 g

Cholesterol                                     < 0.5 mg

Nutrients in avocado

With 322 calories and 29 grams of fat per 100 gram portion, avocado remains 10 to 20 times fattier than any other product in the same nutritional category. It is therefore advisable to moderate its consumption.

An Excellent Source of Vitamins And Minerals

1- Rich in vitamin K, avocado reduces the risk of developing diabetes.

2- It is also an excellent source of vitamin E, known for its antioxidant benefits.

3- In addition, avocado boosts the properties of other foods. Adding a few slices to a salad allows your body to absorb three to five times more carotenoids, pigments present in certain plants, rich in provitamin A and antioxidants.

Is Avocado Good For Your Health?

Avocado has many health benefits that make it a valuable ally for your body.

Rich in lipids, it contains good fats. The monounsaturated fatty acids in avocados play an important role in reducing bad cholesterol levels. It is one of the foods recommended for preventing cardiovascular diseases.

Mexican researchers have found that avocado oil, which is rich in monounsaturated fatty acids, helps the body self-regulate and function more efficiently. These benefits are similar to those of a Mediterranean diet based on olive oil, which has similar nutrients.

Why Avocado Is A Friend Of Diets

Despite its caloric intake, avocado fruit should not be systematically excluded from the diet if you are watching your weight. Eating half at lunchtime can reduce the feeling of hunger by 40% for hours. This is because it is rich in oleic acid, a fatty acid that activates the feeling of satiety in the brain.

But the power of avocados goes even further. Researchers wanted to know if eating one avocado a day could help reduce visceral fat in obese women. The reason? Visceral adipose tissue is closely associated with obesity-related metabolic diseases, such as diabetes. In the Journal of Nutrition (June 2021), they explain that in the abdomen, there are two types of fat: fat that accumulates under the skin, called subcutaneous fat, and fat that accumulates deeper in the abdomen, called visceral fat, which surrounds internal organs.

A Resurch Study:

The 12-week study included nearly 500 overweight or obese adults divided into two groups: one group received meals containing fresh avocado and the other group a meal containing nearly identical ingredients but no avocados. The results showed that participants who consumed one per day had a reduction in visceral abdominal fat, which resulted in a better ratio of visceral fat to subcutaneous fat. The study highlights that the mechanisms by which it may contribute to this change are most likely related to their high fiber and monounsaturated fatty acid content. Because independently of caloric restriction, additional fiber intake can reduce body mass index and waist circumference. Finally, high-fiber meals stimulate a greater feeling of satiety in healthy adults.

David Zinczenko, American author of the book Eat it to beat it! (Eat it to fight it), even goes so far as to define avocados as “a perfect food for weight loss”, contrary to popular belief. According to this specialist, varying cooking oils by using oil would reduce abdominal fat and, at the same time, reduce the risks of metabolic syndrome, responsible for weight gain.

The Benefits Of Avocado Oil For Skin And Hair

Avocado oil is a frequently used ingredient in beauty care. Rich in omega-3 fatty acids, potassium, lecithin, and vitamins A, D and E, it can be used as a massage oil, face mask, or mixed with creams, shower gels and bath oils. Side effects are very rare and only concern people with a pre-existing skin condition, who should consult a doctor before trying a new skin care product.

Vitamins                      Content per 100g

Share of recommended daily intakes

1- Vitamin A (retinol)      –                       –

2- Beta-carotene (provitamin A) < 50 µg            0 %

3- Vitamin D (cholecalciferol)     –                       –

4- Vitamin E (tocopherol)            45.3 mg           503 %

5- Vitamin K1                               –                       –

6- Vitamin K2                               –                       –

7- Vitamin C                                –                       –

5- Vitamin B1 (thiamine)             –                       –

6- Vitamin B2 (riboflavin)            –                       –

7- Vitamin B3 (niacin)                 –                       –

8- Vitamin B5 (pantothenic acid)-                       –

9- Vitamin B6                              –                       –

10- Vitamin B9 (folic acid)             –                       –

11- Vitamin B12 (cobolamine)      –                       –

Avocados Moisturize the Epidermis and Hair

Thanks to its vitamin E content, it’s oil protects and moisturizes the epidermis, the outer layer of the skin. To benefit from its moisturizing and nourishing properties, you can apply the oil directly to your face before going to bed. Also consider adding a few tablespoons of oil to your bath water to soften your skin.

You can apply to your hair. It nourishes and moisturizes the hair fibers.

An ally for dry skin

The properties of avocados are very beneficial for dry and sensitive skin, especially if they are associated with eczema. Test on a small area of ​​skin to make sure the oil doesn’t trigger or worsen symptoms of dry skin. To soften rough, dry skin, mix equal parts avocado and olive oil and apply the mixture to your skin once or twice a day.

How to Use Avocado In Skin Beauty Treatments?

If you think that only the flesh could moisturize the skin. You were wrong! Its peel are very beneficial. The oil it contains can help smooth and moisturize the skin. It can be very useful for example in the case of dry feet and hands, or even in the presence of cracks. Simply rub the face, hands or feet with the skin of the avocados on the flesh side, then rinse thoroughly.

Can You Eat Avocados Daily?

Daily consumption could have beneficial effects on health. A 2022 study in the Journal of the American Heart Association (source 1) showed that eating this fruit once a day could improve the quality of your diet and lead to a slight decrease in cholesterol.

To reach this conclusion, American researchers recruited more than 1,000 people who were overweight or obese. They divided the participants into two separate groups. The first group had to eat one avocado every day, while the second ate only two per month. All underwent magnetic resonance imaging (MRI) scans to measure the fat present in their belly and around other organs, also known as visceral adiposity.

After six months, the researchers observed a decrease in cholesterol in the participants who ate one avocado per day. The weight of the people remained stable in both groups.

Conclusion:

Eating one avocado per day does not necessarily lead to weight gain or loss. If you want to watch your figure, it is essential to monitor your diet as a whole, and not just one food. Balance your meals and above all, treat yourself!

Pregnant women can eat avocados without worry, and thus benefit from all the advantages of this fruit. However, be careful not to eat it when it is too ripe, since ingesting it could cause nausea or vomiting.

How to Remove the Avocado Pit Without Hurting Yourself

Avocado is also talked about because of the injuries it causes when preparing it. Because yes, cutting your hand when preparing an avocado is easier than it seems. All it takes is for the knife to slip on the skin or the pit to cause more or less serious damage, even damaging the nerves and tendons of the hand. Most cases where consumers injure themselves are linked to poor technique for removing the pit.

Instead of trying to get under the pit with the knife, it is better to stab the blade in with a sharp blow, then pull it out of the avocado by twisting the knife. Once the pit is removed, you can safely scoop out the flesh with a spoon. If despite these safety measures, the knife slips and you cut yourself, consider applying pressure to the bleeding wound, call your doctor and, if necessary, go to the emergency room.

Contraindications:

In Which Cases Should You Not Eat Avocados?

Consuming avocados can cause an allergic reaction in people allergic to latex. Indeed, the fruit contains hevein, a protein common to avocado and the rubber tree, the tree from which latex is produced.

As with any food, individual intolerances must also be taken into account before ingesting avocado.

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