What are the nutritional components of avocado? In recent years, people in China like avocado more and more. Although many people don't like the taste of avocado, its nutritional value is very good. Let's learn more about the nutritional components of avocado.
What are the 1 fibers in the nutritional components of avocado?
Avocado has a high fiber content (the dietary fiber provided by an avocado accounts for 34% of the daily intake), because soluble fiber can remove excess cholesterol in the body, while insoluble fiber helps to keep the digestive system running normally and prevent constipation. Avocado can lower cholesterol and protect the digestive system.
Folic acid:
Avocados are a good source of folic acid (one avocado provides 57 micrograms of folic acid, accounting for 28% of the daily intake). This important vitamin can prevent fetal congenital neural tube defects and reduce the risk of cancer and heart disease in adults. Avocado is rich in folic acid, which is good for pregnant mothers and fetuses.
Magnesium:
Magnesium is a mineral, which helps to relieve premenstrual syndrome, migraine, anxiety and other discomfort.
Oleic acid:
Oleic acid is a monounsaturated fat contained in avocado, which can replace saturated fat in diet and lower cholesterol level. Avocado contains a lot of oleic acid, which can lower cholesterol.
Matters needing attention in eating avocado
Avocado tastes greasy but not strong. It can be added to many dishes, but it is not easy to stir-fry because it is soft. Avocado must be eaten fresh, otherwise it will oxidize and turn yellow quickly, even if lemon juice is added.
The nutritional components and precautions of avocado are described above. Eating avocados has many benefits. These nutrients are all contained in avocado, which can promote appetite, reduce blood lipid and relieve headaches. You can also eat it regularly in the beauty salon. Nutrients and precautions of avocado, you know, eating more foods containing these nutrients is good for your health.
What are the nutritional components of avocado? 2 1.
Avocado has high nutritional value, and contains a lot of fat, plant protein and trace elements such as potassium, sodium and calcium. Avocados are rich in amino acids and cellulose. If eaten at ordinary times, it can effectively increase satiety, well satisfy different nutrients of the body and help maintain normal metabolism of the human body. Can play a certain role.
2. Edible fiber
Avocado contains dietary fiber, which can help improve people's satiety, effectively remove excess cholesterol, accelerate gastrointestinal peristalsis, reduce salt and reduce the absorption of other foods. If eaten regularly, it can help clear the intestines, detoxify and lose weight. It is helpful to some extent.
What are the benefits of eating avocado to health?
Yasi, Ansari, M.S., R.D.N, C.S.S.D, the media spokespersons of the Nutrition and Dietetic Society, and recent research show that eating avocados has the following benefits to our health:
1, a good energy source
Ansari said that avocado can replenish energy for exercise. Foods containing avocados and other fats are excellent sources of energy. Fat can also provide energy for long-term low-intensity exercise.
2. Improve intestinal health
Avocados can improve intestinal health, because they contain nearly14g of fiber, which is a nutrient that contributes to the regularity of gastrointestinal tract, and can also make people feel full. In addition, adding avocados to the diet can help meet the fiber needs of 25g women and 38g men.
Step 3 reduce abdominal fat
Dr. Dana, Ellis and Dr. Hunnes, senior nutritionists at UCLA Medical Center and the author of The Secret of Survival, said, "Fresh and whole fruits can help to reduce belly fat and help to lose weight, because they are naturally low in calories and large in size, and the water in them has anti-inflammatory effect and also helps to lose weight.
Inflammation will increase the deposition of fat in the body, especially anti-inflammatory foods such as abdomen and fruit can help burn fat in these parts. For example, avocado is such a fruit.
4. Provide necessary magnesium.
Avocados are rich in magnesium, which helps to regulate muscle and nerve function. Insufficient magnesium intake will damage sports performance and increase the oxidative stress effect caused by strenuous exercise.
5, an important source of potassium
The content of potassium in avocado is higher than that in banana. Potassium is a key nutrient for the human body to complete important body functions, such as regulating heart rate and blood pressure and keeping the body hydrated.
Potassium, sodium and chlorine also help to regulate the balance of body fluids. Athletes with high sweating rate may need to take more potassium and sodium from food.
6, rich in antioxidants and anti-inflammatory ingredients
Avocado contains nutrients such as phytosterol, vitamin C and vitamin E, which can provide antioxidants, fight free radicals and help to stay away from diseases and inflammation. The nutritionist said, "Vitamin C and vitamin E in food can help reduce cell damage and inflammation, improve overall antioxidant activity, and provide health protection characteristics."
7. Help absorb vitamins
When avocado is mixed with other ingredients, such as carrots, mushrooms and tomatoes, it can increase the body's absorption of fat-soluble vitamins (such as vitamins A, D, E and K).
8. Fat that helps regulate cholesterol and is good for the heart.
Avocado is a heart-healthy fat-mainly rich in monounsaturated fatty acids. According to the American Heart Association, monounsaturated fats help lower the level of harmful cholesterol in the blood, thus reducing the risk of heart disease and stroke.
Avocado taboo
1, avocado and watermelon can't be eaten at the same time.
People like to eat watermelon in hot summer, but be careful not to eat avocado when eating watermelon, otherwise it will cause gastrointestinal discomfort. Because watermelon is a cold fruit, it has the function of moistening intestines and promoting digestion, while avocado is rich in fatty acids, with an oil content of more than 25%. If the two are eaten together, it is very easy to cause diarrhea.
2. Avocados are eaten with cold drinks.
Because avocado is rich in fatty acids, it takes a long time for people to digest avocado, and it also needs a suitable temperature. When people eat avocado, drinking cold drinks is very easy to cause indigestion, and even diarrhea and abdominal pain may occur in severe cases.
3. Avocado should be eaten in time, not more.
When eating avocado, once opened, eat it in time. Because the opened avocado will oxidize and turn yellow if it is left for too long. In addition, you can't eat too many avocados at a time, just eat one a day.