4 avocado benefits and recipes that will make you invest in the fruit –

It’s been some time since he it is the darling ingredient of healthy dishes. Not least: the benefits of avocado are innumerable. you knew? To name a few: it protects the heart and helps keep the skin youthful. As if that weren’t enough, studies show that it helps to reduce the body mass index (BMI).

“Researchers also found that avocado reduces the risk of metabolic syndrome by 42% — a metabolism disorder capable of triggering diabetes and weight gain,” says nutritionist Valéria Paschoal (@dravaleriapaschoal), director of VP Nutritional Consulting, in Sao Paulo. The secret is to eat the fruit frequently and in moderate doses, alone or in light recipes.

benefits of avocado

1. Has anti-grease action

good part of benefits of avocado it’s thanks to oleic acid — the same good fat in olive oil. Present in the pulp in an exceptional proportion, it increases the feeling of satiety (you are happy with less food) and postpones hunger. It also lowers the glycemic load of the meal and reduces inflammation in the cells, which results in less body fat.

Consumed at bedtime, the fruit promotes another effect: “At that time, the avocado intensifies the action of GH, the growth hormone, which has its production peak at night”. What does this have to do with fat burning? “In adults, GH helps build muscles and makes the body use stored fat as a source of energy”, guarantees nutrition consultant Alfredo Galebe, from São Paulo. The recommended measure: 2 tablespoons (maximum three) of pure unsweetened fruit before you go to bed.

2. It is an ally of the skin and the heart

Behind a natural beauty product? You can bet on the avocado. “Rich in vitamins A and E and beta-sitosterol, it helps fight acne, wrinkles and cellulite”, says nutritionist Eliane Tagliari (@elianetagliari) from the clinic Nutribioformin Curitiba.

Now, for those who exercise, avocado is more than necessary. The anti-inflammatory substances present in the fruit reduce the risk of wear on the cartilage (tissue that protects the joints), according to research published in the scientific journal Osteoarthritis and Cartilage.

Another study, from the California Center for Human Nutrition (UCLA), in the United States, revealed that the heart is also protected. “Beta-sitosterol, in partnership with another avocado component, L-glutathione, reduces bad cholesterol without harming the good one”, adds Valéria Paschoal.

3. It has protein

Avocado is one of the rare fruits with protein. Little, it’s true. But it ends up being an option to complete this nutrient in the meal. Thus, you can consume the fruit in savory recipes — and not just with sugar (a typical Brazilian habit). Even better: avocado fat increases the absorption of carotenoids by up to 10%, including lycopene, found mainly in tomatoes.

Again, you can only gain from this. Lycopene has the power to reduce free radicals preventing premature aging. So take the opportunity to include the avocado fruit in different ways in your daily life. Just remember: in moderate portions!

4. Its size is economical

There are more than 30 types of avocado in Brazil. “They are the result of crossing species native to Mexico, the Caribbean and Guatemala”, explains Otoniel Duarte, a researcher at Embrapa/Roraima. Most are large: they weigh around 500 grams. But you can find smaller versions, like the avocado, popular in Central America and grown here for a decade.

But be careful: despite weighing only 85 grams, it contains the same calories (160 in 100 grams) as its big cousin. And it doesn’t lose anything in nutrients. On the contrary: it has more fiber and vitamins A, C and E. “It means that the avocado is even more powerful in antioxidants”, says Adriana Martins, a nutritionist at the Federal University of São Paulo, who has already done studies on the fruit.

In Brazil alone, seven varieties are produced, says the Association Avocados from Brazil (APAB). The first of them is Avocado Hass, the smallest of them, which is harvested between February and September, and has a low water content, but a good amount of oils. Breda, which is produced between July and December, is sweeter and has a balance of water and oils. Fortuna has an extensive harvest – between February and July – and is one of the largest in size, with a high percentage of water and low fat.

Quintal (season between March and July) is also part of the larger fruit team: for this reason, it has a lot of pulp, but is balanced in water and oil, making it one of the creamiest. Ouro Verde only circulates in winter – its harvest is very short, between July and August – and has well-defined characteristics: it is soft and at the same time firm, and this texture makes it perfect for desserts.

Finally, with a lot of personality, the Margarida is very round, has a yellower pulp and a small core; its high water content makes it fit perfectly in juices and smoothies. Its harvest is between July and November. Finally, Geada is known for being the avocado of summer – it has a high water content – ​​which makes it excellent for serving chilled, especially in salads. Easy to recognize as it does not form a neck.

recipes with avocado

– (Dietbox/Disclosure)

1. Guacamole

Recipe created by Dietbox experts (@dietbox.me).

Ingredients:

1/2 avocado; 1/2 peeled and seedless diced tomato; 1/4 chopped onion (preferably purple); 1/2 lemon juice; Salt and pepper to taste.

Method of preparation:

Mash the avocado well and add the chopped tomato, the finely chopped onion, the juice of half a lemon, salt and pepper. Mix well and eat with rice crackers or any other of your choice.

– (@cozinhadasinta/Disclosure)

2. Mixed Fruit Salad

Idealized by the chef Feel Stepani (@cozinhadasinta).

Ingredients:

1 Thebaccate mI endure; 1/2 melon; 1 dozen strawberries; 1/2 watermelon; 1 very fresh green coconut; 200 ml of coconut milk; Crushed ice to taste.

Method of preparation:

Cut all the fruits into cubes, mix them in a large bowl and leave in the fridge for 1 hour before consuming. Serve as is or with coconut sugar.