The avocado either avocado Lately it is becoming increasingly popular. And is one of the most recommended foods for its nutritional contributions and in terms of health. Originally from Central America, especially from Mexico, Guatemala and the Antilles, this creamy fruit is one of the most versatile, being one of those preferred by how easy it is to integrate it into day -to -day food.
According to the World Health Organization (WHO), a healthy eating for an adult requires the intake of non -saturated fats, present in unprocessed natural foods such as fish, nuts and avocado. These fats are fundamental to maintain good cholesterol levels and promote cardiovascular health.
The avocado It is rich in Vitamins A, C and Eas well as in electrolytes such as potassium and the magnesium. These vitamins fulfill essential functions in the body, such as the maintenance of muscle and bone tissues, skin healing and red blood cell production.
Due to its high content of healthy fiber and fats It helps maintain a feeling of satiety for a longer time, being one of its most significant advantages and the reason why many choose to consume it at breakfast.
BENEFITS OF CONSUMING PALTA
High nutritional value
It is rich in essential nutrients such as vitamins A, B, C, E, fiber and potassium. The presence of healthy fats helps in the Nutrient absorption Liposoluble present in other foods we consume.
Reduces “bad cholesterol”
The monounsaturated fats present in the avocado can help reduce LDL cholesterol levels (“bad” cholesterol) in the blood, benefiting cardiovascular health.
Increased muscle mass
It is a food rich in healthy fats that provide energy to the organism during training, so it is ideal to consume it before exercising. In addition, it provides proteins that are fundamental for muscle recovery and growth.
Good for vision and skin
It is rich in lutein and zeaxantine, antioxidants that are beneficial to ocular health, since they can help reduce the risk of developing cataracts and macular degeneration related to age.
On the other hand, vitamin E and other antioxidants present contribute to keeping healthy and radiant skin, protecting it from the damage caused by free radicals (unstable molecules made during the normal metabolism of cells).
Take care of memory and brain
The Omega-3 present stimulates blood circulation to the brain, which can improve memory and concentration capacity.
Breakfast ideas with avocado
Toast with avocado
This being one of its most popular and preferred options by those who consume it, to do it, just crush the pulp of a avocado and spread it on roasted bread. You can add cream cheese, salt, pepper, a few drops of lemon juice, tomato or egg, whether scrambled, poché or in any of its versions.
toasted.webp
Guacamole
Crush the pulp of several avocado and mix with chopped tomato, onion, coriander, lemon juice, pepper and salt. It is perfect for use as a salsa to spread.
Guacamole_1200x800.jpg
Smoothie
You just have to add the avocado pulp to a blender along with milk, vegetable drink or water. You can add other ingredients of your preference, such as bananas, red fruits, apple, blackberries, strawberries or oranges.
Smoothie-Aguacate-Manzana.jpg
Stuffed and gratin avocado
For this, you just have to cut the avocado in half and remove the Carozo. Then, fill it with a mixture of crumbled chicken, cheese and some sauce, be it sour cream, tomato sauce or what you prefer. I gratin in the oven until the cheese is golden.
Chocolate and avocado mousse
To make this creamy and healthy dessert, liquefy the pulp pulp with cocoa powder, honey and almond milk.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
