Without striding between exaggeration and logic, we will present the nutritional qualities of avocado and some of its general characteristics. It is a fruit that has long been quite dynamic in the eating habits of people and in our country because of its good taste, its rich and buttery texture and its nutrition quality.

The tree, whose scientific name is Persea Americana , descended from Central America, and was first cultivated in Mexico in 500 BC. Among the most popular commercial varieties is Hass, and the Fuerte.

Originally, it is interesting to know that there are also domestic avocados. The Greek Agricultural Organization informs that the productive avocado plantation in Greece is estimated at 6000 hectares, while quantities avocado fruit of 5000 tons.

About 80% of the cultivated land is in the Chania area, as the climate is favorable. The extent of new planting, however, cannot be accurately determined due to lack of reliable registration. However, production still falls far short of the capabilities and needs of the market, both Greek and European.

What are the nutritious elements of avocado that makes it stand out?

It is an important source of essential fatty acids, vitamins, potassium and fiber for the body. At the same time it is low in sugar.

In fact, 100 grams of avocados include the following (values ​​are given based on the estimated daily intake of the relevant ingredients):

Vitamin K: 26% of the daily requirement

Vitamin C: 17%

Potassium: 14%

Vitamin B5: 14%

Vitamin B6: 13%

Vitamin E: 10%

Small amounts of magnesium, manganese, copper, iron, zinc, phosphorus and vitamins A, B1 (thiamine), B2 ( riboflavin ) and B3 ( niacin ) are also contained.

It is also important to know that these 100 grams include

160 calories

2 g protein

15 g of healthy fats

7g of fiber

It does not contain cholesterol or sodium and has low saturated fat content.

Against which diseases does the avocado protect the human body from?

• Potassium is a metal element, which supports the healthy blood pressure levels. Consequently, it helps to avoid heart attacks, strokes and kidney failure.
• Most of the fat in avocado is oleic acid, a monounsaturated fatty acid, which appears to have beneficial effects on the genes associated with cancer. 
• The fibers contribute to weight loss, reduction in blood sugar, and are connected with the immunity of the organism from many diseases.
• Studies suggest that avocados help reduce total cholesterol, triglyceride levels in the blood, and increase good cholesterol.
• Finally, one of the main properties of avocado is the fact that helps in the absorption of nutrients from plant foods. Since intake is the first important step, we must ensure adequate absorption of the necessary substances by our body. In particular, the vegetable fat of the fruit helps us, among other things, in the absorption of vitamins A, D, E and K.

In addition to many objective health benefits, avocado is also a fruit that can easily be added to many recipes. Its high price at the crates market is indeed a deterrent, but it is worth trying even in small, bearable quantities for our pocket to put it in our diet.

www.ncbi.nlm.nih.gov

www.elgo.gr

nutritiondata.self.com

www.healthline.com

Aggeliki Koskeridou

Holistic Doctor – Counseling Psychotherapist

Doctor of Naturopathic Medicine

MSc c. Health Psychology

www.AggelikiKoskeridou.com

insta: dr_aggelikikoskeridou_official 

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