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Aguacate – Sus beneficios y propiedades

Get to know the Avocado, its properties, its benefits, recipes, the different varieties, how to preserve it, how to eat it … Everything about the avocado!

Avocado  is fruit and vegetables at the same time. An exquisite and smooth hazelnut flavor and a tender and creamy consistency allow its combination with any food.

Avocado - Its benefits and properties

The  avocado  is evergreen and comes originally from the Central American tropical and subtropical areas. The trees can reach a height of twenty meters, and do not give the fruit before four or seven years of age.

It is a pear-shaped fruit, although it can also be shaped like cucumber or apple. Its skin is green, the tone and texture change from one variety to another. It has a creamy green pulp that covers a large brown edible seed.  

Avocado, avocado or avocado  (Persea Americana)  is a plant that comes from Central America, specifically from Mexico and Guatemala. Its fruit also receives the name of avocado and has such virtues for health  that it has gone through its own merits to swell the followed list of superfoods.

Avocado – Its benefits and properties

There was a time when there was a mistaken belief that avocado was not a healthy fruit due to its high fat content (in this case healthy fats). Today, the proximity of the low sugar era allows us to enjoy a food that is very beneficial for our body, given its great properties.

If you want to know many more things about avocado, follow us because this fruit  has plenty of reasons to be part of your diet . Ally with her and you will, among other things, lose weight more easily.

Meet the avocado

Its exquisite hazelnut flavor, both so soft, and its creamy and tender consistency,  allows you to add it to a large number of delicious recipes , when combined with any food.

  • Its cultivation has spread to various countries of the world, among which is  Spain , which is among the top 15 avocado producing countries
  • The avocado tree is a perennial tree belonging to the  family of Lauraceae , as happens to other known species such as laurel or cinnamon
  • Its shape is pear , although it can also resemble cucumber or apple
  • Its surface is rough
  • Its skin is green , although its tone and texture differ depending on the variety in question
  • Its pulp is also green and is very creamy, covering a  large brown seed that is not edible
  • The fat content of its pulp ranges  between 15 and 30%  depending on the variety chosen
  • This fruit is collected from the plant between the months of  January and June

How to keep it and eat it

When you go to buy avocados, difference between:

  • If you are going to consume them immediately , for which the pieces must yield before a light pressure. Also try to shake them and check that the bone moves slightly inside (sign that they are mature)
  • If they are for later consumption , such as within a week, you must choose firmer parts

Accelerating your ripening process  is possible. To do this, place them on a newspaper in which you will also introduce an apple, a banana or any other fruit, and keep them that way until you consider that they are suitable for consumption, which will happen in 2-3 days.

Another way to ripen before is to leave the avocados at room temperature, between 18º and 24º, so that they can be consumed within approximately one week. Be careful to keep them out of direct light.

Preventing its maturity is also in your hand.  For this we recommend that you put the avocados in the fridge and keep them refrigerated at a temperature that ranges from 4º to 6º. Another option is to wrap them in plastic wrap or in an airtight container that prevents air from reaching them.

You also have the possibility to freeze the avocado.  To do this, extract its pulp beforehand, properly crush it and mix with a little lemon or lime juice.

How to cut it

  • Place the cutting board on a surface that does not allow it to slip , such as a piece of paper towels moistened on the countertop, preventing it from slipping.
  • Place the avocado on the board.  Hold it so that it does not escape and with the help of a knife, cut it along, in half.
  • Hold it with both hands and gently rotate the two parts through the central cut, in opposite directions. The normal thing is that in this way you can release the bone and the avocado is divided into two halves.
  • Stay in the palm of your hand with half the avocado that has the bone and take a spoon that you will insert into it directly against it.  Gently slide the spoon around the bone and continue using this utensil to remove it.
  • Finally, insert the spoon between the dark skin of the avocado and its greenish meat.  Follow the skin line to slide the spoon around the entire edge of the fruit. When you notice that you have completely separated the skin, it will be prepared to rise from it, following with the help of the spoon.
  • Repeat the same process in the other half.

Avocado - Its benefits and properties

Avoid oxidation and discoloration once cut , spraying its surface with a pinch of lemon juice, lime or white vinegar.

If what you want is to keep half of the avocado that you are not going to consume at the moment, leave the bone inside and sprinkle it with the juices that we have commented. This will remain in perfect condition until the next day.

Nutritional properties of avocado

100 grams of edible portion of avocado are composed of:

Water67.90%
Protein1.88 gr.
Fat23.50 gr.
Carbohydrates0.40 gr.
Fiber6.33 gr.
Calcium12.00mg
Iron0.49 mg
Magnesium30.00mg
Match43.00mg
Potassium487.00mg
Vitamin A12 ug
Vitamin C6.00 mg
Vitamin E1.30 mg
Vitamin K19 ug
Vitamin B331.42 mg
Calories233 Kcal

As for the nutritional properties that it brings to our body, if you get used to eating avocado regularly you will be able to benefit from the following positive effects:

  • Aging delay  Its high content of vitamin E will allow you to stay young for longer, due to its antioxidant action.
  • Cardiovascular system care.  Avocado is rich in omega 3, which qualifies you to take care of your cardiovascular system. Its high healthy fats (monounsaturated), prevent the accumulation in the body of harmful fats that cause disease.
  • Optimal functioning of the nervous system.  The fact that it contains magnesium makes the avocado favor the proper functioning of the nervous system, as well as the muscular and small intestine, while promoting the strengthening of the immune system.
  • Promoting weight loss.  Its richness in potassium, which is a much greater source than banana, also helps prevent fluid retention, making it an ideal food for those who are in the process of thinning.
  • Regulation of blood sugar levels.  This contributes to its richness in fiber, which makes avocado also prone to prevent diabetes and avoid being overweight, as it is a satiating food.
  • Promotion of the tuning of vital functions.  To the extent that it contains a large number of vitamins, such as A, C, K and group B, it acts as a precursor to these functions, favoring the body to carry them out without difficulty, which avoids not a few health problems derived from the absence of these micronutrients.
  • Benefit for pregnant women.  When containing folic acid or B9, pregnant women should take it to avoid problems such as malformations during pregnancy, and their intake during breastfeeding is also highly recommended.

Do you think you already have enough reasons for avocado not to be missing from your table? Well, you still have a lot to know about this nutritious and versatile superfood!

 

Varieties

Avocado cultivation began in Mexico, a country that produces and exports the most, probably eight millennia before Christ. Other major producers are Guatemala, certain regions of Southeast Asia, the west coast of the United States and California.

To think that all avocados are the same is to depart from reality because  there are more than 50 varieties  of this fruit spread all over the world. The most common to find in supermarkets are:

Hass  Its shape is oval and its seed is not too big. It is characterized because the hue of your skin changes from green to purple once it has matured. It has a creamy structure and represents 95% of avocados produced in California.

Strong.  Its skin is different from that of hass, with a soft texture. Its size is somewhat larger than that of the hass, the same as with its bone, although its pulp is also used. Its flavor is exquisite and has the peculiarity that its skin remains green although it matures. It is grown mainly in Mexico and other countries in Central America.

Pinkerton  Its skin is rough and thick, similar to that of hass, dark green and with bulging granules. Its fruit is peripheral and its neck elongated. The small size of its seed allows greater use of its tasty pulp. Developed in California, its name is because it was patented by John Pinkerton.

Bacon  With less fat than other varieties, its bone is large, so that its pulp is less usable compared to other varieties. Its flavor is also less potent. It was developed by James Bacon, from whom he received his name, coming from California.

Other varieties that you may know are the  reed avocado , of great size and smooth flavor and the  lamb hass avocado , considered a hybrid of hass and that differs from the latter because of its greater resistance to winds and high temperatures.

Curiosities

At this point, we already know many more facts about avocado, but this fruit is still a little box of pleasant tasting surprises. Did you know for example that …?

  • The avocado is a drupe , or what is the same, a fleshy fruit with a unique seed inside, which is popularly known as bone
  • Avocado – Fruit or Vegetables?  For all those who have always considered whether it is a fruit or a vegetable , it is actually a fruit
  • If you use it in an appropriate amount, it  can serve as a substitute for butter in your recipes.  In a small amount it will not contribute greenery and its calories will be lower than those of butter
  • The term avocado derives from the Nahuatl “ahuacatl”, whose meaning is  testicle . It is thought that the Aztecs called it that because of the resemblance to such an intimate part of the male body
  • Avocado seed is used to  make an oil similar to our olive oil  and which has great applications in the cosmetic industry
  • For the Aztecs it was a  symbol of love and fertility , which is explained because, for proper pollination, avocado trees need to grow in pairs, which responds to a requirement of their monoecious condition

Avocado Recipes

Here we leave some simple recipes with avocado simple to make.

When avocados begin to lose firmness and can barely be cut without falling apart, if they do not already have brown spots they can still be used to make recipes such as:

Homemade Guacamole

Avocado - Its benefits and properties

Guacamole_21

It is a super easy recipe to make at home and, thanks to lime juice, it is well preserved in the fridge for one or two days. A trick so that it rusts even less is to put inside the guacamole that we are going to keep one or two bones of the avocados that we have used and cover it with paper film by placing it directly on the guacamole. 

Fake Avocado Mayonnaise

  • Ripe Avocado, 1
  • Natural yogurt without sugar or Greek, 1
  • Ground cumin, ¼ teaspoon
  • Ground cayenne, optional
  • Salt to taste
  • Extra virgin olive oil, 1 tablespoon

 

Mix all the ingredients with the blender and use it to spread on sandwiches or to use as salad dressing.

Chocolate and avocado cream

Ripe avocado is a dairy substitute such as butter and cream in vegan pastry recipes, both for cold preparations and for baking biscuits.

Avocado - Its benefits and properties

Mousse Cake Sponge 08

The avocado combines great in recipes that take chocolate and banana and the texture it brings is incredibly creamy. 

Cold chicken and avocado cream

  • Onion, 1
    • Garlic, 2 teeth
    • Extra virgin olive oil, 1 tablespoon
    • Chicken broth, 500 ml
    • Avocado, 1
    • Lima, 1
  • Salt, pepper
  • coriander

Chop the garlic and onion into small pieces and sauté in the oil with a pinch of salt until tender. Remove from heat, add chicken broth, avocado and lime juice. Crush until you get a fine cream, salt and season with a little pepper and coriander to taste.

Sources and References:

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Avocado - Its benefits and properties