Calories in an avocado

Before we get to the calories in an avocado lets get some info. Came from the tropics. avocado is the fruit (it contains a kernel) of a tree native to Central America and South America. It is believed that the Aztecs and the Mayas had learned to cultivate there are over 7000 years. After the Conquest, the Spaniards made ​​known the avocado to the world: Europe, Caribbean and the tropics and sub-tropics where conditions are conducive to its culture.

In the West, avocado has long been a food tables reserved for the wealthy. It was not until the early twentieth century, when Americans began to cultivate a large scale, it has become more widely consumed. Today, Mexico is the world’s largest producer.

Like butter. The Calories in an avocado varieties differing in size, their nutritional composition, flavor and color and texture of their skin, but all have this incomparable soft flesh like butter. On North American markets, especially the variety found Haas (small, dark and rough skin) whose fruits are particularly rich in fat. Avocado oil, which is drawn from his flesh, is used mainly in cooking and in cosmetics.

Calories in an avocado in figures

86 – Value of the global food avocado

203 – Number of calories in ½ cup (125 mL) mashed avocado

114 – Calories in half a small avocado (68 g)

Table of Calories in an avocado

Calories in an avocado Useful Tips

Conservation. The Calories in an avocado ripens well at room temperature. If one wants to expedite the process, it is placed in a brown paper bag with an apple or a banana.
Preparation. As the avocado flesh oxidizes quickly, it is advisable to use stainless steel utensils for work. For the same reason, if it does not serve it immediately when cut or crushed, it must be watered with lemon juice, lime juice or vinegar.
Especially raw. The flesh of the avocado is likely to become bitter when cooked. If we still want to integrate it into a hot dish, an omelet, for example, is done at the very end of cooking.

Recipe ideas express for lowering Calories in an avocado

Guacamole. This classic dish of Mexican cuisine is prepared with the mashed avocado, onion and finely chopped jalapeno pepper, lime juice and cilantro. It can also include the chopped tomato, which, in addition to being delicious, the advantage of reducing the caloric value of the dish.

In dip. Avocado mashed with capers, green olives, lime juice and olive oil. On the delicious poached fish.

Dessert. Of roughly equal shares of avocado, banana and pineapple in a blender past with a little honey.

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health benefits
read about calories in almonds and learn more about calories in oatmeal

Too rich? Some people avoid eating the avocado because it contains a lot of fat and calories. It must be said, in return, it is also very nutritious and that his “good” fats (monounsaturated type) are beneficial to health.
Avocado is rich in antioxidants.
The avocado is a very high source of dietary fiber, which recognizes the property of preventing constipation, help prevent cardiovascular disease and help control type 2 diabetes.
Featured nutrients: vitamin B5, vitamin K.

Fruit of a tree native to Central America and South America, the avocado is prized for its tender flesh like butter. A true chameleon of appetizers and starters, he is about a thousand and one ways, either with a vinaigrette, salad, foam or stuffed in the traditional guacamole. The avocado may also become a sandwich spread, both delicious and original.

Although it is known for its high content of fat, it also contains a wide variety of vitamins and minerals.
Active principles and properties

Antioxidants. Antioxidants are compounds that protect body cells from damage by free radicals. The latter are highly reactive molecules that are involved in the development of cardiovascular disease, certain cancers and other diseases related to vieillissement1. In total, an avocado contains almost as many antioxidants as a half-cup (125 ml) broccoli cuit.

Proanthocyanidins. A serving of 100 g of Calories in an avocado thought contains an average of 7 mg proanthocyanidines, antioxidants also referred to as “tannins”. Proanthocyanidins have antioxidant properties in humans, particularly by protecting cells and blood lipids against stress oxidation. Other studies, however, must be conducted to better understand how the human body absorbs and uses the Calories in an avocado .

Dietary fiber. With 6.7 grams of fiber per 100 grams of flesh, the avocado is considered a very high source of fiber. Dietary fiber, which are found only in plants, are a group of substances that are not digested by the body. A high fiber diet is associated with a lower risk of colon cancer and may help satisfy the appetite more quickly by providing a feeling of satiate.

There are two main types of fiber (soluble and insoluble) which have different effects in the body: the avocado provides both, with a little more fiber insolubles. Insoluble fiber is attributed to the ability to prevent constipation by increasing the volume of  Calories in an avocado. Soluble fiber, in turn, can contribute to the prevention of cardiovascular disease with a reduction in acid absorption biliaires5. They can also help control type 2 diabetes, thanks in part to slower digestion of glucose aliments5. It is recommended to consume 25 grams of fiber per day for women aged 19 to 50, and 38 g per day for men of the same group age.

Cardiovascular disease. While counsel is high in fat Calories in an avocado, they are mainly composed of unsaturated fat (mostly monounsaturated), considered “good” fats for cardiovascular health. In humans, one study found that replacing a portion of fat in the diet by the avocado for three weeks could bring a reduction in blood lipids, and without reducing the concentration of  HDL cholesterol ( “good” cholesterol).

Other researchers found that the avocado was possibly the most fruit containing Calories in an avocado, with more than 80 mg per 100 g. These compounds have a structure similar to that of cholesterol from animal products, but are beneficial to health cardiovasculaire. A meta-analysis of 41 clinical trials found that taking 2 g / day (2000 mg) of phytosterols reduced from 10% cholesterol, LDL (“bad” cholesterol). This reduction could reach 20% as part of a diet low in saturated fat and cholesterol. This amount of 2 g / day is almost impossible to achieve only by food, and Health Canada does not currently marketing of foods with added phytosterols. However, natural food phytosterols remain attractive for cardiovascular health.

Better absorption of carotenoids. A study in humans showed that the addition of the Calories in an avocado to put it possible to increase the absorption of carotenoids in this dish, and decrease Calories in an avocado such as beta-carotene and lycopène. Carotenoids are a family of substances with antioxidant properties, insoluble in water but soluble in fats. The better absorption of carotenoids is also attributable to fat-client privilege.

Liver damage. Researchers have studied the effect of 22 different fruits on the restoration of the liver of animals who have suffered damage related to viral hepatitis. Among the fruits analyzed, the avocado sharply demarcated, showing a remarkable ability to repair these damages. The mechanism for this protective effect remains to be elucidated, but researchers believe it would come from natural fatty acid derivatives of the Calories in an avocado. However, other studies should be conducted to determine whether these results can be applied to humans.

Cancer. Several studies in vitro suggest that the avocado would have favorable properties for cancer prevention. One of these studies showed that an extract of avocado flesh decreased the proliferation of human cancer cells in prostate. Other studies have shown that a natural compound of the Calories in an avocado, called Calories in an avocado, had the ability to decrease the activity of enzymes involved in the development of cancer. However, these in vitro results can not yet be applied to humans.

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