Avocado is the fruit of the avocado tree, scientifically known as Persea americana. It is the main ingredient in guacamole and is often referred to as a superfood, which is not surprising given its health properties.
There are many types of avocado that vary in shape and color — from pear-shaped to round and green to black. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg). The most popular variety is the Hass avocado. The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals. Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving:
- Vitamin K: 26% of the daily value (DV)
- Folate: 20% of the DV
- Vitamin C: 17% of the DV
- Potassium: 14% of the DV
- Vitamin B5: 14% of the DV
- Vitamin B6: 13% of the DV
- Vitamin E: 10% of the DV
- It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 net carbs, making this a low-carb friendly plant food.
More health benefits
Avocados do not contain any cholesterol or sodium and are low in saturated fat. This is why they are favored by some experts who believe these substances are harmful, which is a debated topic, however.
Potassium is an important mineral that most people don’t get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.
Avocados and avocado oil are high in monounsaturated oleic acid, a heart-healthy fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.
Avocados tend to be rich in fiber — about 7% by weight, which is very high compared to most other foods. Fiber may have important benefits for weight loss and metabolic health.
Numerous studies have shown that eating avocado can improve heart disease risk factors like total, “bad” LDL and “good” HDL cholesterol, as well as blood triglycerides.
One dietary survey found that people who ate avocados had a much higher nutrient intake and a lower risk of metabolic syndrome.
Avocados are high in antioxidants, including lutein and zeaxanthin. These nutrients are very important for eye health and lower your risk of macular degeneration and cataracts.
Avocados may aid weight loss by keeping you full longer and making you eat fewer calories. They’re also high in fiber and low in carbs, which may promote weight loss.
Studies have shown that avocado and soybean oil extracts can significantly reduce symptoms of osteoarthritis.
When it comes to nutrients, your intake is not the only thing that matters. You also need to be able to absorb these nutrients — move them from your digestive tract and to your body, where they can be used. Some nutrients are fat-soluble, meaning that they need to be combined with fat in order to be utilized. Vitamins A, D, E and K are fat-soluble, along with antioxidants like carotenoids.
One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption 2.6- to 15-fold. So, not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating. This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.
Support our project
Good Food Stellar’s tokenization allows us to build, maintain, optimize and contribute to more knowledge on nutrition and health.
We have forgotten what food really is, how we can grow it ourselves and what it does to our bodies. No more food from packages with all the added junk that harms our body and makes us sick. Everything depends on knowledge.
This project is a collaboration with a larger, now more well-known project on the Stellar Network. More details may follow soon. We are not the type of project that quickly pulls out all invested XLM for entirely our own use. As growth continues and the number of investors increases, we will bring liquidity back into the project allowing you as an investor to sell with peace of mind if you wish at some point.
The goal is to use a portion of the profits made for projects that wish to grow healthy food in their own community, not for profit but for independence, and need a start-up investment to do so. The ultimate goal is to actually be able to use the tokens to purchase the food itself. Without intervention of fiat money and banks.