Is avocado really as good as advertised?

In terms of nutrients and calories, avocado has a high fat content. The data in Baidu Encyclopedia are as follows: every 1g avocado contains 8.53g of carbohydrate, 14.66g of fat, 2g of protein and 6.7g of cellulose. Some varieties are higher, reaching about 15.3 grams of fat per 1 grams of avocado, so it can be regarded as a fruit with extremely high calorie.

Let's talk about the benefits of avocado first:

Generally speaking, avocado is rich in various nutrients, vitamins and minerals, and it is also a good source of monounsaturated fatty acids, and their sugar content is very low.

(1) The nutritional value of avocado lies in its rich dietary fiber and potassium. Based on 1g, avocado contains 6.7g of dietary fiber, while apple with skin only contains 2.4g; Avocado contains 485 mg of potassium, and it is generally believed that there are only 358 mg of bananas rich in potassium, which can maintain a healthy blood pressure level.

(2) Avocado is a high-fat food, and its fatty acids are mainly unsaturated fatty acids, among which oleic acid accounts for about 47.2% of the total fat content, which can reduce? Bad cholesterol? , rise? Good cholesterol? It is beneficial to cardiovascular health.

(3) Avocado contains lutein and zeaxanthin, which helps to protect eyesight and resist eye aging. Avocado contains vitamin B6 (which helps the immune system to produce antibodies) and vitamin C (which helps the growth and repair of tissues), which helps the immune system to keep the best state.

(4) The nutrients contained in avocado are helpful to detoxify and fight inflammation, and can help prevent liver injury.

(5) Some potential health benefits include improving digestion, reducing the risk of depression and preventing cancer.

(6) Avocado is rich in vitamins, and the content of vitamins per 1g fresh fruit exceeds 1% of the daily demand.

Among them, it is beneficial to reproductive health and fetal development, and its folic acid content is as high as 2%, and vitamin K reaches 26%. Therefore, many people think that avocado is a good thing since it has so many benefits.

But even the best thing depends on who it is used on, because there is no absolute good or bad, and avocado may not be a good choice for people who lose weight. In different data, the fatty acid composition of avocado fat is different, and some differences are still great, but most studies think that avocado contains a large proportion of oleic acid, which is a monounsaturated fatty acid, and is generally considered as? Good stuff? The main advantage is that it can lower blood cholesterol, but it does not lower high density lipoprotein cholesterol, so it is beneficial to cardiovascular health.

The oleic acid content in avocado varies from 34% to 81%, which may be related to different producing areas. However, there are some data that avocado fat also contains a large proportion of stearic acid and palmitic acid (up to 4%), both of which are saturated fatty acids. If the ratio of these two fatty acids is high, avocado oil may not be particularly healthy. For example, in terms of fatty acid composition, it is not as good as olive oil.