Tuesday, April 3, 2012
Avocado (Persea americana)
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| Avocado (Persea americana) |
Avocados are known as the avocado pear, has a remarkable texture. Soft nutty flavor can give the tongue at a tremendous pleasure to the touch as soft as silk.
At first many experts argue that the original avocado from Central and South America. Especially when it found the report explorer Herman Cortez (1519) when it arrived in Mexico, that the Indians Aztec, Maya and Inca are very accustomed to eating avocado. But it was just avocado crop arrivals in America. This native plant of Persia. That is why the botanical name of avocado Persea American or Persea gratissima Gaertn, which belong to the family Lauraceae.
At first many experts argue that the original avocado from Central and South America. Especially when it found the report explorer Herman Cortez (1519) when it arrived in Mexico, that the Indians Aztec, Maya and Inca are very accustomed to eating avocado. But it was just avocado crop arrivals in America. This native plant of Persia. That is why the botanical name of avocado Persea American or Persea gratissima Gaertn, which belong to the family Lauraceae.
Avocados have a high fat content among all kinds of fruits. However, total calorie is not high because of limited carbohydrates. Avocado fat including monounsaturated fat, so it will not cause weight gain.
Nutrient content of an Avocado
Calcium 23 mg,
Phosphorus 95 mg
Iron 1.4 mg
Sodium 9 mg
Potassium 1.368 mg
Vitamin A 660 Iu
Niacin 8.6 mg
Vitamin C 82 mg
Vitamin C 82 mg
Calorie
One medium sized avocado has about 150 grams of fruit pulp. Each serving of avocado (about 30 ounces) contains 50 calories. Was one whole avocado fruit contains about 250 calories.
Fat
Most of the calories in an avocado come from fat. An avocado contains 4.5 grams of fat, calories from fat to about 35, of the total calories 50. Most of the fat in avocados is monounsaturated fat (monounsaturated fat) which is about 3 grams, and each serving contains only 0.5 gram serving of saturated fat (saturated fat).
Vitamins and Minerals
They contain nearly 20 different vitamins and minerals, although in small quantities, and can provide about 10% of the daily needs of vitamins and minerals in each serving.
Some vitamins and minerals that most in the avocado fruit is vitamin C, vitamin K, folate, potassium, iron, vitamin E, and vitamin B6
One medium sized avocado has about 150 grams of fruit pulp. Each serving of avocado (about 30 ounces) contains 50 calories. Was one whole avocado fruit contains about 250 calories.
Fat
Most of the calories in an avocado come from fat. An avocado contains 4.5 grams of fat, calories from fat to about 35, of the total calories 50. Most of the fat in avocados is monounsaturated fat (monounsaturated fat) which is about 3 grams, and each serving contains only 0.5 gram serving of saturated fat (saturated fat).
Vitamins and Minerals
They contain nearly 20 different vitamins and minerals, although in small quantities, and can provide about 10% of the daily needs of vitamins and minerals in each serving.
Some vitamins and minerals that most in the avocado fruit is vitamin C, vitamin K, folate, potassium, iron, vitamin E, and vitamin B6
Lutein
One of the most important nutrients of the avocado is lutein, a carotenoid, phytonutrients and natural antioxidants.
A serving of avocado contains 81 micrograms of lutein that help eye health. Eating lutein may reduce the risk of macular degeneration of the eye due to age.
Other content
Sodium (Sodium) and cholesterol contained in avocados can be ignored because a serving of avocado contains only 1 gram of protein.
In addition, avocados contain 3 grams of carbs in each portion and 1 gram is fiber foods (dietary fiber). Therefore, the avocado be a good choice for people who are low-carb diet.
One of the most important nutrients of the avocado is lutein, a carotenoid, phytonutrients and natural antioxidants.
A serving of avocado contains 81 micrograms of lutein that help eye health. Eating lutein may reduce the risk of macular degeneration of the eye due to age.
Other content
Sodium (Sodium) and cholesterol contained in avocados can be ignored because a serving of avocado contains only 1 gram of protein.
In addition, avocados contain 3 grams of carbs in each portion and 1 gram is fiber foods (dietary fiber). Therefore, the avocado be a good choice for people who are low-carb diet.
Benefits to Health
- The ancient Maya people think of avocado as a food that can keep the joints moving freely. In an avocado contains 300 calories, 88 percent dikontribuso as fat. Therefore do not be surprised if an avocado is able to provide lubrication (lubrication) is naturally on the bones of the joints of the body such as neck, elbow, wrist, hip, knee and ankle.
- A serving of avocado contains 0.5 grams of omega-3 fatty acids and omega-6 which has a number of potential health benefits, including the brain to improve health, reduce cancer risk, and reduce the risk of heart disease.
- Another benefit of avocado for the health when used as a substitute for butter and cheese, avocados will be able to reduce the intake of cholesterol, saturated fat, and sodium.
- The content of folic acid and vitamin E are also high, potassium avocado is more effective in reducing hypertension and improving blood flow. Different from other fruits, avocados contain almost no starch, containing little fruit sugar, but contains a lot of cellulose fibers. Therefore, the avocado is highly recommended for diabetics.
- In the avocado also contains iron and copper are very important in the formation of red blood cells and prevention of nutritional anemia. Combination of vitamin C, vitamin E, iron, potassium and manganese makes avocado good for keeping the skin and hair.
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