Avocado has long been considered a calorie food associated with weight gain and body fat. However, it is now known that avocado is a fruit with high nutritional value and promotes various benefits to the body.
Below, Pâmela Miguel, a nutritionist at the São Paulo Functional Nutrition Clinic, presents some of these benefits that proper avocado consumption can offer:
1. Contains good fats. Avocado is rich in unsaturated fats,? Good fats? that help in lowering cholesterol levels, as well as helping to reduce the? bad? cholesterol (LDL-cholesterol) and increased? good? cholesterol (HDL-cholesterol).
2. Promotes more satiety. Avocado is also rich in omega 9, which helps in promoting satiety. With this it can be said that avocado helps in weight loss because it contains? Good? Fats? that promote satiety (omega 9) ?, highlights nutritionist Pâmela.
3. Prevents cardiovascular disease. Avocado contains Beta-sitosterol, a phytosterol that acts to lower LDL-cholesterol. "Thus, it helps prevent cardiovascular disease," explains Pâmela Miguel.
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4. Prevents fat accumulation. Avocado improves the action of insulin, that is, it prevents glucose spikes in the body and fat accumulation.
5. Helps in bowel functioning. Avocado is rich in fibers that, in addition to promoting satiety, help in the proper functioning of the intestine.
6. Has antioxidant and anti-inflammatory action. Avocado also contains antioxidant and anti-inflammatory substances that reduce fat cell inflammation and aid in the weight loss process.
7. Protects against premature aging. Avocado contains vitamin E, Lutein and Glutathione, powerful antioxidants that, in addition to helping with weight loss, protect the body from chronic diseases (cardiovascular disease, cancer) and premature aging, bringing benefits to the skin.
8. Assists in reducing cellulite. Pamela explains that anti-inflammatory and antioxidant substances also help to reduce cellulite.
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9. Prevents joint disease. Avocado also has protective action on cartilage due to its anti-inflammatory action, thus helping to prevent joint diseases such as arthritis and arthrosis.
10. Improves the action of hormones. Pâmela Miguel points out that avocado contains substances that help control blood glucose, improving the action of the hormone insulin. "The fruit also helps in modulating the hormone cortisol (stress hormone)," he says.
11. It is rich in nutrients. Avocado is also rich in nutrients such as potassium, calcium, iron and phosphorus.
"Thus, the balanced consumption of avocado has a positive action on cholesterol control, diabetes, cardiovascular disease, joint disease and weight loss", highlights Pâmela Miguel.
What should avocado be like?
Pâmela Miguel explains that avocado should be part of a balanced and balanced diet. "Proper consumption should be 2 to 3 tablespoons a day," he says.
Still according to the nutritionist, avocado can be associated with salads or eaten with a teaspoon of honey and cocoa for those who want to control the desire for sweet.
Avocado? Fattening? or avocado? lose weight ??
Avocado has long been considered a very calorie food and associated with weight gain and body fat. However, highlights Pâmela Miguel, today it is known that the fats present in avocado, in addition to helping control cholesterol, promote satiety? which is essential in the weight loss process.
The nutritionist points out that the fruit is also rich in substances with antioxidant and anti-inflammatory action, which reduce the inflammation of fat cells, thus facilitating their elimination, ie weight loss.
Avocado helps in weight loss as it contains? Good fats? that promotes satiety (omega 9), improves insulin action (prevents glucose spikes in the body and fat accumulation), is rich in fiber (which promotes satiety and aids the proper functioning of the bowel) ?, points out nutritionist Pâmela .
However, it is important to remember that avocado, like all other foods, contains calories and that excessive consumption can lead to weight gain.
Can everyone consume avocado?
Pâmela Miguel explains that when consumed in a balanced and regular manner, avocado can be eaten by all people, as it has several health benefits: cholesterol control, positive action on diabetes, prevention of chronic diseases, etc.
Avocado Oil Benefits
You may also have heard of avocado oil. Does Pamela Miguel explain that he is rich in unsaturated fatty acids (60 to 80%)? mainly oleic acid, which are fats that help in lowering total cholesterol, increasing the "good" cholesterol (HDL-cholesterol) and reduction of? bad? cholesterol (LDL-cholesterol). "These fatty acids also promote satiety, aiding the weight loss process," he says.
The nutritionist points out that another substance present in avocado oil is Beta-sitosterol, a phytosterol that, in addition to helping control cholesterol, along with oleic acid has action on metabolism, synthesis and regulation of important hormones such as insulin and cortisol. .
Avocado oil is also rich in Vitamin E and Glutathione, antioxidant substances that aid in the process of weight loss, prevention of cardiovascular disease and cancer, maintains skin health and protects against premature aging and has protective action on joints. ? says nutritionist Pamela.
Also according to Pâmela Miguel, avocado oil can be used as a salad dressing and as a finish for hot dishes. The ideal amount is up to two tablespoons a day.
Now you have great reasons to include avocado (or avocado oil) in your diet! But remember that to enjoy the benefits of this fruit is also essential to follow a healthy diet.
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