How many calories in 1 avocado and will eating avocado make you gain weight? It is known that avocado is a delicious fruit with a characteristic fatty flavor that is loved by many people and is processed into smoothies or other dishes. Therefore, let’s explore the article below with My Auris to be able to incorporate avocados into suitable menus!
Nutritional value in an avocado
Avocado is a fruit with high nutritional value, delicious and very rich. Nowadays, avocado has become a popular food for awareness and improving health protection. In addition, avocado is also given a beautiful name “super food”. Currently, there are many types of avocados with different shapes and colors. However, 100 grams of avocado contain nutrients such as:
- Vitamin K: 26% Daily Value (DV)
- Folate: 20% of DV
- Vitamin C: 17% dv
- Potassium: 14% of DV
- Vitamin B5: 14% of DV
- Vitamin B6: 13% of DV
- Vitamin E: 10% of DV
Besides, avocado is rich in potassium because 100g of avocado accounts for about 14% of the potassium in the body. In addition, potassium is a very essential nutrient for the body and most of us often suffer from potassium deficiency. Because this nutrition helps maintain electrical impulses in the body’s cells and serves various important functions. Some studies show that potassium may be linked to reduced blood pressure.
How many calories in an avocado?
Avocado is famous for its healthy fat content. At the same time, the low sugar content and high fiber content help this fruit become a popular dish in many family meals.
So how many calories does 1 avocado contain? One avocado (about 200g) contains about 320 calories. If you only eat ¼ of an avocado, your body will absorb about 80 calories. However, the actual number of calories in an avocado depends on its size. On average, each avocado will provide the body with about 200 – 320 calories.
Besides, many people notice the fatty taste of avocado, so they often mistakenly think that eating avocado will gain weight quickly. But in reality, this fat is very good for the body, and has the ability to be converted into energy and provide vitamins, minerals, and fiber for the digestive system.
However, if you eat 3-4 fruits/day The average amount of calories you take in is about 720 calories – 960 calories. This level will exceed the required energy, thereby easily causing fat and overweight that is difficult to control.
Benefits of eating avocado every day
Avocado is used in dishes, even using mashed avocado instead of mayonnaise. So the benefits of eating avocado every day help improve the following factors:
Supports the heart
Eating avocados every day will help you reduce blood pressure and triglyceride levels, especially slowing the growth of arterial plaque. At the same time, avocados also reduce the risk of abnormal heart rhythms, heart attacks or even strokes. In fact, an avocado a day can reduce the risk of sudden cardiac death.
Supports weight loss
Avocado has a high fat content, which can help you lose weight. Besides, avocado also contains soluble fiber. The function of soluble fiber is to nourish your intestinal bacteria, while controlling blood sugar spikes variable.
Prevent cancer
Avocado can help prevent cancer. In laboratory research, avocado has been shown to increase the growth of prostate cancer cells Test tube, antioxidants and healthy fats can help you fight cancer and the side effects of chemotherapy.
Protect your joints
There are more than 100 types of arthritis, all related to joint stiffness, which will make it difficult to move. Avocados are rich in vitamin E, which helps reduce arthritis. Researchers have shown that a diet rich in vitamin E will reduce the risk of joint damage. style=”font-weight: 400;”>Vitamin B5 is present in almost every hair care and skin care product. Up to 45% of the nutritional needs of vitamin B5 are found in avocado, reduces acne caused by hormones.
How to choose good avocado, do you know?
Currently, in many markets, you can find many different types of avocado and places of sale. Therefore, to choose delicious, flexible, and just ripe avocado, please pay attention to the tips below to choose delicious avocado!
Avocado with green skin interspersed with yellow spots
Delicious avocados are judged by their fatty, yellow and flexible flesh. They usually have shiny skin, not waterlogged and have a few yellow spots on the skin.
When removing the stem, you will see yellow butter
For avocados with or without stems, if you take the stem out and see it turns yellow, the avocado is ripe and ready to eat. However, you should not choose a dark brown butter color because at this point the avocado will be overripe because it will be very soft and easy to break when eaten.
Avocado has a slight softness
This is also the way to choose a basic type of butter. Basically, just-ripe avocados will have a moderate softness. At this time, the avocado will have a certain elasticity and fat. Avoid leaving it for a long time, causing the avocado to overripe.
Some recipes combined with avocado
Parallel Therefore, to clearly understand the principles of eating avocado to lose weight, you should learn the formulas combined with avocado for appropriate weight loss. On the contrary, you need to limit mixing dishes with avocado to avoid weight gain.
Combined with yogurt
Yogurt is famous as a food that is good for the skin and body thanks to its antioxidant content, while also creating a feeling of fullness for a long time. You should combine it with butter to create a dish for your snack or breakfast.
Bread spread with butter
This is a great breakfast for busy people. Mash an avocado with mayonnaise and spread it on crispy black bread to create an attractive dish for you.
Avocado and honey smoothie
Instead, you combine butter with milk Condensed milk or fresh milk will cause weight gain, on the contrary when butter is combined with honeyI don’t gain weight. Because honey does not cause fat when used in small amounts, but also provides antioxidants and vitamins to the body.
Hopefully the knowledge about the nutritional ingredients in 1 avocado will help you control the amount of calories you need to take into your body. Thanks to that, you can calculate the total calories in a day.
Kim Dung
