Avocado is a tropical fruit originating from South America, especially the Mexican region. Avocado has gained popularity in recent years with the realization of its nutritional content and positive effects on health.
Energy and Nutrient Composition of Avocado;
72-78% water
10-15% fat
7-8% carbohydrates
1.9-2.2% protein
Contains 5-6% fiber.
When the fatty acid content is evaluated, on average;
67.1% MUFA (monounsaturated fats)
14.5% PUFA (polyunsaturated fats)
14.5% SATURATED It contains FATTY ACID.
•When micronutrient content evaluated, compared to other fruits, it contains fat-soluble vitamins (vitamin A, D, E, K) and folic acid. It is seen that it is rich in acid and vitamin B1, as well as high in potassium, magnesium, sodium, phosphorus and sulfur minerals.
Avocado and Cancer
Studies have shown that it contains high antioxidants. It has been determined that consumption of vegetables and fruits reduces the risk of some types of cancer. Avocado is rich in antioxidants such as ascorbic acid and phenolic compounds. When the nutritional composition of avocado is evaluated, it has a positive effect against prostate, larynx (larynx), pharynx (pharynx), oral cavity (oral cavity), gastric and breast cancers.
Avocado and Obesity
In a study, 17,567 people aged 19 and over were scanned. When individuals who consumed an average of 70 g of avocado (half an avocado) were compared with individuals who did not consume avocado, it was determined that those who consumed avocado had lower body weight, Body Mass Index (BMI) and waist circumference.
Body weight, BMI and waist circumference in those who consumed avocado. The reason for the decrease; It is observed that avocado has high energy density, high macronutrient bioavailability, high MUFA and dietary fiber.
Avocado and its Effect on the Aging Process
Depending on the aging process, eye and Skin health deteriorates and DNA damage occurs in cells. Carotenoids can protect the skin against ultraviolet (UV) rays and radiation. Lutein, found in avocados, is particularly effective against eye diseases such as cataracts and macular degeneration.
Conclusion:
Avocado affects health positively, depending on its nutritional composition and the bioactive components it contains. It especially protects against cardiovascular diseases and regulates the lipid profile. There have been studies showing that it is protective against obesity and cancer. Consumption of 1/2 avocado per day; It contributes significantly to the intake of phytochemicals such as monounsaturated fatty acids, fiber, A, C, E, K, B vitamins, potassium magnesium, lutein, zeaxanthin, polyphenol and phytosterol.
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