Avocado has health and skin benefits, but also contraindications

Avocado has many health and skin benefits, but also some contraindications. The expert explains which ones and how much we can eat

Avocado, also known as butter fruit, provides the body with many nutrients. Dagmar von Cramm is a nutrition expert who has written many books on the topic, the latest being “Eat your gut healthy: strengthening the microbiome with the right diet”. We asked her how healthy avocado really is and how to best use this fruit for a balanced diet.

«Avocado has many benefits, it is healthy and healthy like other vegetables, but it cannot compete with cabbage, for example. Thanks to its high fat content, it can replace traditional bread toppings, such as sausage or cheese. In this way our body is saved above all from saturated fats, but also from too much salt. Avocado is also eaten raw, which preserves sensitive vitamins such as folic acid,” explains Dagmar von Cramm.

It seems that avocado has many beneficial properties for health: it is said to maintain the feeling of satiety for a long time and keep blood sugar levels constant, which lowers cholesterol and triglyceride levels, thus reducing the risk of stroke or heart attack. Below we reveal what the nutritional values ​​of avocado are.

• The unsaturated fatty acids contained in avocado (for example the lipase enzyme) can help the body break down fats.
• The B vitamins, vitamin K, vitamin E and vitamin Ccontained in avocado, can improve the absorption of nutrients in the body.
• Avocados are very rich in potassium, which promotes healthy nerve and muscle cells, lowers blood pressure and therefore helps heart health.
• Avocados are rich in folic acidwhich can have a positive effect on the mother and baby during pregnancy.
• The fibers contained in avocado promote digestion and intestinal health.
• The antioxidants present in avocado have a protective effect on cells.
• There lutein contained in avocado is particularly useful for the eyes and can prevent diseases such as cataracts.

What you need to pay attention to when buying avocado

Since avocado production not only requires a lot of water, but international cultivation is also a very political issue (summarized by the “avocado war”, caused by the growing global demand for this tropical fruit, with the world leader in production, Mexico , which faces accusations of exploitation of workers and the environment), you should make sure you buy avocados from regional cultivation. Organic quality and the most “ecological” production possible are also essential to avoid taking pesticides. In Italy, avocado cultivation takes place mainly in Sicily, and recently new specialized plants have arisen in Calabria, Campania, Puglia and Sardinia. Avocados are often sold pre-ripe in supermarkets: since a lot of energy is needed to preserve the fruit, it is better to buy them more unripe and let them ripen at home for a few days.

How often should I eat avocado and in what quantity, side effects

While you shouldn’t consume avocado every day for sustainability reasons, it should be a regular part of a healthy diet, according to Dagmar von Cramm. «This is especially beneficial for vegans. The combination with tomatoes is very tasty, while the bread on which the avocado is spread does not need to be buttered.” Furthermore, he adds, «avocado is very well tolerated and suitable for any time of the day». This makes the fruit even more popular, as it is equally suitable for breakfast, in a salad for lunch or with tortilla chips as a snack in the evening.

The possible side effects of avocado mainly concern those who are undergoing a significant low-calorie diet to lose weight, given the abundance of fat contained in this fruit. In some subjects it is possible that the fibers of the fruit induce a laxative effect. Avocado is in any case a fatty foodits abuse is not recommended.

Can you eat avocado pits?

The avocado pit is not edible. However, it is possible to use it to grow a new plant: just insert two or three skewers into the side of the hazelnut and place it in a bowl of water, where it can germinate in two to six weeks. Important: The bowl should always be kept in a warm place, for example on a windowsill over a radiator.

How to properly store avocado

You are probably familiar with this problem: avocados are either too hard or too soft and therefore ripen too quickly. To get the perfect consistency, it is important to store it correctly, in a cool, dark place. Fruits such as bananas or apples should always be kept aside, as they make the foods they are in contact with ripen more quickly. As soon as it is soft on the outside, it must be consumed immediately.

3 quick and delicious recipes with avocado

Few foods are as versatile as avocado. Perfect for vegetarian and vegan cuisine, it can be consumed as a spread, in salads or baked. Here are three simple recipes to try.

#1 Guacamole

The most popular way to prepare avocado is a delicious guacamole, the famous Mexican dip. To make this you need garlic, olive oil, salt, pepper and lemon juice. Cut the avocado lengthwise and remove the halves. Once the stone has been removed, you can scoop out the fruit with a spoon, crush it with a fork or in a mortar and mix it with the other ingredients. If you want, you can add a chopped tomato. Use the sauce obtained to fill tortillas or corn wafers.

#Baked avocado with eggs

Avocado with egg is a tasty and balanced combination. To do this, open the avocado sideways, divide the halves and pit it. At this point, in the hollow where the stone was (perhaps dug in a little if too small), insert a whole or beaten egg. Season with a little salt, pepper and maybe some sesame seeds and cook in a preheated ventilated oven at 150° for 15 minutes until the egg is completely cooked.

#3 Avocado toast

Avocado has a higher (healthy) fat content than other vegetables, which is why it is suitable for a balanced diet. It replaces butter on bread and provides vitamins and nutrients. Cut a peeled avocado into slices and arrange them on the bread of your choice (loaf of bread, brioche or a slice of toasted homemade bread). You can add a little lemon juice, salt and pepper and top with fresh tomatoes, smoked salmon or other ingredients to taste.

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This article was originally published in Vogue Germany