The benefits of avocado for health include helping to moisturize the skin and hair and improve blood circulation by containing healthy fats such as omega 3, which acts as an antioxidant and improves cholesterol control.
In addition, avocado also helps improve the performance of the workout by being rich in energy and preventing heart disease and cancer because it is rich in vitamins and antioxidants that strengthen the immune system and prevent the formation of atherosclerosis.
1. For the skin
The benefits of avocado to the skin are mainly fight stretch marks, wrinkles and cellulite because it is rich in vitamin C, which helps in the metabolization of collagen, substance that gives firmness to the skin.
In addition, this fruit also has antioxidants that help protect and prevent the aging of skin cells, giving greater elasticity and making the appearance more beautiful and healthy. See a good recipe for avocado vitamin in: Avocado vitamin to have soft skin.
2. On bodybuilding
When consumed prior to physical activity, avocado helps in muscle hypertrophy as it provides energy for training and contains proteins that help in muscle recovery.
In addition, this fruit also avoids muscle fatigue because it combats the free radicals that arise due to intense exercise, causing aging of the cells and facilitating the onset of pain.
3. In pregnancy
Being rich in folic acid, avocado in pregnancy is important to prevent congenital diseases such as problems in the nervous system and spina bifida, which is poor closure of the fetal spine. To obtain this benefit, this fruit should be consumed primarily before becoming pregnant and during the first trimester of gestation.
4. For hair
When used in hair masks, the avocado increases the hydration of the hair by being rich in fats and vitamins, making hair more shiny and soft. See an example recipe in Avocado Cream to moisturize hair.
5. To lose weight
Being rich in fiber, avocados help give the feeling of full stomach and decrease appetite, controlling hunger and excessive consumption of food. However, because it is a very caloric fruit and it has a lot of fat, it can only be consumed in small amounts in the diets of slimming.
6. To the brain
The main benefit of avocado to the brain is to improve memory capacity because omega 3 improves brain function by stimulating the blood circulation and increasing the ability to concentrate.
Nutritional Information of Avocado
Avocado is rich in good monounsaturated fat like omega 3, fiber, antioxidants, magnesium and folic acid.
| Components | Amount per 100 g of avocado |
| Energy | 108 calories |
| Proteins | 1.1 g |
| Total Fat | 10.5 g |
| Monounsaturated fat | 6.5 g |
| Carbohydrates | 2.3 g |
| Fibers | 3 g |
| Vitamin C | 3 mg |
| Vitamin A / carotene | 32 mcg |
| Vitamin E | 2.1 mg |
| Folic Acid / Folate | 11 mcg |
| Potassium | 326 mg |
| Phosphor | 36 mg |
Avocado is fattened if consumed in excess because it is one of the richest fruits in fat, which, although of good quality, has many calories.
Healthy recipes with avocado
Guacamole
Ingredients
- 1 medium ripe avocado
- 2 tomatoes skinless and chopped seeds
- 1 medium onion, chopped
- 1 clove garlic, minced or crushed
- 2 tablespoons olive oil
- Pepper, lemon, salt and green-smelling to taste
Method of preparation
Remove and knead the avocado pulp and store it in the refrigerator. Sauté tomato, onion and garlic in olive oil and pepper, adding 1 tablespoon of water. Leave to cook for two minutes. After cooling, combine with the avocado and mix until a paste is formed, seasoning then with salt, lemon and green smell.
Avocado mousse with cocoa
Ingredients
- 1 ripe avocado
- 1 tablespoon unsweetened cocoa powder
- 1 teaspoon of coconut oil
- 1 tablespoon honey
Method of preparation
Beat all the ingredients in the blender or with mixer until a homogeneous mixture is left and leave in the refrigerator to have a firm consistency. Serve cold.
If you prefer, watch this step by step in the following video:
Salad of Vegetables with Avocado
Ingredients
- 1 tomato cut into cubes
- 1/2 chopped onion
- 1 diced cucumber
- 1 diced zucchini
- 1 ripe diced avocado
- Chopped parsley, salt, olive oil and lemon to taste
Method of preparation
Mix everything carefully so that the avocado does not melt, season with parsley, salt, olive oil and lemon and serve ice cream.
