In this 10-part series, 10 self-selected superfoods are central. Vegetables or fruit that is packed with vitamins, minerals and other good components. In this article we look at the avocado. The basic ingredient of guacamole but also delicious in salads or in a smoothie. Avocado is also widely used in beauty products for hair and skin.
The avocado is seen by many worldwide as a type of vegetable, but actually it is fruit. The fruit has its origins in Mexico, still one of the largest suppliers of the avocado fruit. The avocado can certainly be counted as a superfood. This fruit contains many unsaturated fats, these fats cause an increase in good cholesterol and a decrease in bad cholesterol. This helps protect against cardiovascular disease. The fruit also provides almost 3 times as many minerals as other fresh fruit. Potassium (450 mg per 100 g) and magnesium (30 mg per 100 g) are particularly well represented in this fruit. But the minerals sodium, calcium and phosphorus are also present in this superfood! The fruit also provides vitamins B1, B2, B6, B11 and C.
Avocado high in calories?
Yes, the avocado is high in calories, especially if you compare it with other fruits and vegetables. The fruit delivers 188 kcal per 100 g. But this is partly because the avocado consists of almost 30% fat. However, the fat of the avocado consists of monounsaturated fat and as you may have read above, these fats help to maintain the level of cholesterol in your body and thus protect you against cardiovascular disease. So make sure you have a varied eating schedule and an avocado certainly fits in with all these good qualities!
Avocado and minerals
The fruit provides a high content of the minerals potassium, magnesium and phosphorus. But what are these minerals actually good for? Potassium helps the body regulate blood pressure and ensures that it has normal values. In addition, potassium ensures a good fluid balance in the body and ensures that your muscles can contract. Magnesium also helps with this, magnesium is also needed for bone building, the production of body protein and it helps with energy metabolism in our body. Phosphorus, a mineral that is also present in the avocado, also influences this energy metabolism and gives strength to our bones and teeth.
Avocado nutritional value per 100 grams
- Energy 188 kcal
- Energy 790 kj
- Water 70.4 g
- Protein 2.6 g
- Carbohydrates 1.5 g
- Sugars 1.4 g
- Fat 18.1 g
- Saturated fat 3.8 g
- Fiber 6.4 g
This information is from Voedwaardetabel.nl . Want to know more about the nutritional value of an avocado, exactly how many vitamins and minerals an avocado contains? Then visit this site.
Even more avocado?
Are you as enthusiastic about avocado as we are? Do you want to use avocado in a tasty pasta salad? Then read our recipe ‘Pasta salad with avocado’. And as you may have read, avocado is also widely used in beauty products, we have made a DIY face mask. You will soon read on this blog how you make this face mask.
What do you use avocado for? Do you have a tasty recipe for avocado? Let us know in the comments!
Part # 2 in this superfoods series will follow soon. Then spinach is central!