Benefits of Avocado Fruit for Diet Process

Healthy - Avocado or avocado (Persea americana) is a plant that produces a fruit of the same name. This plant originates from Mexico and Central America and is now widely cultivated in South America and Central America as a monoculture plantation crop and as a yard plant in other tropical areas of the world.

This tree has a trunk that can reach a height of 20 meters with leaves 12 to 25 cm long. The flowers are hidden with a yellowish green color and measure 5-10 millimeters. The fruit is 7-20 centimeters in size and has a mass of 100-1000 grams, with large seeds measuring 5-6.4 centimeters. The fruit is a berry type, has a smooth, uneven skin that is dark green to brownish purple, depending on the variety. The flesh of the avocado is light green near the skin and light yellow near the seed, with a soft texture.

Although the fruit is not sweet, it has a distinctive and smooth aroma, with a soft texture. Sometimes sugar or condensed milk is also added to make it have a sweet taste and not bland. This fruit is used in both savory and sweet dishes, although in many countries it is not for either. Avocados are commonly found in vegetarian cuisine as a substitute for meat in sandwiches and salads due to their high fat content.

Benefits of Avocados for Diet Programs

Avocados are known for their various nutrients that are good for the body. In the context of diet, avocados are not only a great source of energy but also support the weight loss process. Here are some of the main benefits of avocados for diet:

Avocado Nutritional Content

Avocados contain many important vitamins and minerals, such as:

• Riboflavin
• Niacin
• Folic acid
• Pantothenic acid
• Magnesium
• Potassium
• Vitamin c
• Vitamin e
• Vitamin k
• B-6
• Lutein
• Beta-carotene,
• Omega-3 fatty acids
• Read More: Benefits of Pears, One of Which is for Weight Loss

Benefits of Healthy Fats in Avocados

Although avocados are rich in fat, the type of fat they contain is healthy fat, especially monounsaturated fat. This healthy fat plays an important role in controlling cholesterol levels and helps keep you feeling full longer. When consuming fat, the brain receives a signal to suppress appetite, which can help control food intake and stabilize blood sugar levels.

Benefits for Weight Loss

Here are the benefits of avocado for weight loss and:

Reduce Hunger - Avocados can help you lose weight because they provide a feeling of fullness for longer after eating. This reduces the desire to snack between meals.

High Fiber Content - Avocados contain high fiber, about 6-7 grams per half fruit. This fiber helps slow down the digestion and absorption of carbohydrates, which can help keep blood sugar levels stable.

Monounsaturated Fat -This type of fat is easily burned and converted into energy, helping the body feel full longer and reducing the desire to eat more.

Risks of Excessive Consumption - Although avocados are rich in nutrients, excessive consumption can be risky. Avocados are high in calories, with half an avocado containing about 182 calories. If consumed in large quantities, the calories that enter the body can exceed daily needs, which can actually cause weight gain. In addition, a diet that only relies on one type of food, such as avocado, can cause a deficiency of other important nutrients that are not found in avocados.

Read More: Benefits of Oranges for Weight Loss

Diet Tips with Avocado

To get the maximum benefits of avocado in your diet, avocado should be consumed as part of a balanced diet. Here are some tips:

Breakfast - Add avocado to your breakfast menu, for example in the form of a smoothie or avocado toast.

Salad - Combine avocado with other vegetables to get a variety of nutrients.

Healthy Snacks - If you want to make avocado as a snack, make sure not to consume it in excessive amounts to avoid excess calorie intake.

Example of Diet Recipe with Avocado

Avocado and Egg Sandwich

Ingredients:

• ½ avocado
• 1½ tsp lemon juice
• 1 tsp avocado oil 
• 3 boiled eggs, finely chopped
• ¼ cup finely chopped celery (about 1 stalk)
• 1 tbsp chopped fresh chives
• ¼ tsp salt
• ⅛ tsp pepper
• 4 slices of toasted whole wheat bread
• 2 lettuce leaves

How to Make:

Scoop the avocado flesh and transfer it to a bowl.

Add lemon juice and oil, then roughly mash the avocado.

Add chopped eggs, celery, chives, salt, and pepper. Then stir well.

Spread the avocado egg mixture onto toasted whole wheat bread, then top each bread with a slice of lettuce and another slice of toast.