- 1. For the skin
- 2. In bodybuilding
- 3. In pregnancy
- 4. For the hair
- 5. To lose weight
- 6. For the brain
- Avocado nutritional information
- How to plant avocado at home?
- Healthy avocado recipes
- 1. Guacamole
- 2. Vegetable Salad with Avocado
- 3. Avocado brigadeiro with cocoa
The health benefits of avocado include helping to moisturize skin and hair and improve blood circulation, as it contains healthy fats like omega 3, which acts as an antioxidant and improves cholesterol control.
In addition, avocado also helps to improve training performance as it is rich in energy and prevents heart disease and cancer, as it is rich in vitamins and antioxidants that strengthen the immune system and prevent the formation of atherosclerosis.
1. For the skin
The benefits of avocado for the skin are mainly to combat stretch marks, wrinkles and cellulite because it is rich in vitamin C, which helps in the metabolism of collagen, a substance that gives firmness to the skin.
In addition, this fruit also has antioxidants that help to protect and prevent the aging of skin cells, providing greater elasticity and leaving the appearance more beautiful and healthy. See a good avocado vitamin recipe for smooth skin.
2. In bodybuilding
When consumed before physical activity, avocado helps with muscle hypertrophy, as it provides energy for training and contains proteins that help in muscle recovery.
In addition, this fruit also prevents muscle fatigue because it fights free radicals that arise due to intense exercise, causing the aging of cells and facilitating the appearance of pain.
3. In pregnancy
Because it is rich in folic acid, avocado in pregnancy is important to prevent congenital diseases such as problems in the nervous system and spina bifida, which is the bad closure of the fetal spine. To obtain this benefit, this fruit must be consumed mainly before becoming pregnant and during the first trimester of pregnancy.
4. For the hair
When used in masks for hair, avocado increases the hydration of the strands because it is rich in fats and vitamins, making hair brighter and softer. Here's an example of an avocado recipe to moisturize your hair.
5. To lose weight
Because it is rich in fiber, avocado helps to give the feeling of a full stomach and decrease appetite, controlling hunger and excessive food consumption. However, because it is a very caloric fruit and has a lot of fat, it can only be consumed in small amounts in weight loss diets.
6. For the brain
The main benefit of avocado to the brain is to improve memory capacity, as omega 3 improves brain function by stimulating blood circulation and increasing the ability to concentrate.
Avocado nutritional information
Avocado is rich in good monounsaturated fat like omega 3, fiber, antioxidants, magnesium and folic acid.
| Components | Amount per 100 g of avocado |
| Energy | 108 calories |
| Proteins | 1.1 g |
| Total Fat | 10.5 g |
| Monounsaturated fat | 6.5 g |
| Carbohydrates | 2.3 g |
| Fibers | 3 g |
| Vitamin C | 3 mg |
| Vitamin A / carotene | 32 mcg |
| Vitamin E | 2.1 mg |
| Folic Acid / Folate | 11 mcg |
| Potassium | 326 mg |
| Phosphor | 36 mg |
Avocado is fattening if consumed in excess because it is one of the richest fruits in fat, which, despite being of good quality, has many calories.
How to plant avocado at home?
To plant avocado at home, just use the seed of an avocado, place three sticks with the same distance between them and land on top of a glass filled with water, in order to cover half the seed, and leave the glass near a window.
The water must be changed every week and between 2 to 4 weeks, a sprout will begin to appear, which will grow over time. When you measure about 10 to 20 centimeters, you must have transplanted it into a pot and prune some of the older leaves. As the plant grows, it may be necessary to move to a larger pot or garden.
Healthy avocado recipes
1. Guacamole
Ingredients
- 1 medium ripe avocado; 2 skinless and chopped seedless tomatoes; 1 chopped medium onion; 1 chopped or crushed garlic clove; 2 tablespoons of olive oil; black pepper, lemon, salt and green smell to taste.
Method of preparation
Remove and mash the avocado pulp and store it in the refrigerator. Sauté tomatoes, onions and garlic in olive oil and pepper, adding 1 tablespoon of water. Allow to cook for two minutes. After cooling, add with the avocado and mix until it forms a paste, then season with salt, lemon and green smell.
2. Vegetable Salad with Avocado
Ingredients
- 1 diced tomato; 1/2 diced onion; 1 diced cucumber; 1 diced zucchini; 1 diced ripe avocado; chopped parsley, salt, olive oil and lemon to taste.
Method of preparation
Mix all the ingredients carefully so that the avocado does not come apart, season with parsley, salt, olive oil and lemon and serve ice cream.
3. Avocado brigadeiro with cocoa
Ingredients
- 1 ripe avocado; 1 spoon of unsweetened cocoa powder; 1 coffee spoon of coconut oil; 1 spoon of honey.
Method of preparation
Beat all the ingredients in a blender or mixer until it becomes a homogeneous mixture and leave in the refrigerator to have a firm consistency. Serve chilled.
If you prefer, watch the recipe step by step in the following video:
