Avocado: benefits and harms for health

Avocado is not only a tasty and nutritious product, but also a true source of benefits for the health of the skin and the entire body. Thanks to its rich composition, it promotes moisturising, regeneration and protection of cells.

Is avocado a fruit or a vegetable?

Avocado is a fruit, although it is often perceived as a vegetable due to its use in salads and snacks. It belongs to the laurel family, and its scientific name is Persea americana. Avocado grows on tropical trees that can reach up to 20 meters in height. It stands out for its unique texture and rich composition, including healthy fats, vitamins and minerals.

How many calories does an avocado have?

The average caloric value of an avocado is about 160 calories per 100 grams of product. However, the caloric value can vary depending on the degree of ripeness of the fruit. The riper the avocado, the higher its caloric value, because its fat and carbohydrate content increases. For example, in riper fruits the oil content increases by 5-10%, which contributes to a rise in caloric value. Accordingly, a ripe avocado has 170-175 kcal.

What is the nutritional value (Protein, Fats, Carbohydrates) of an avocado?

Avocado contains a balanced ratio of proteins, fats and carbohydrates, which makes it a healthy food product. In 100 grams of avocado there are about two grams of protein, 15 grams of fat and nine grams of carbohydrates.

When talking about avocado, it is often mentioned that this fruit contains healthy fats (monounsaturated) — fats that help lower the level of “bad” cholesterol (LDL) and raise the level of “good” cholesterol (HDL), which promotes the health of the heart and blood vessels.

Why is avocado healthy?

The benefit of avocado lies in its ability to maintain the balance of vitamins, minerals and healthy fats, which makes it a valuable element of the diet. It supports proper cholesterol levels, improves skin health and promotes hormonal balance. The benefits of avocado for women lie in maintaining a healthy weight and improving the condition of the skin (eating avocado helps reduce sebum secretion and speed up the healing of inflammation and acne). Avocado contains vitamins C, E, K, B2, B3, B5, B6 and folic acid, as well as the minerals: magnesium, potassium, copper and manganese. 10 reasons to eat avocado every day:

1. It supports heart health — thanks to its high content of monounsaturated fats, which help lower the level of “bad” cholesterol.

2. It strengthens the immune system — avocado is rich in vitamins C and E, which support the body's defence functions.

3. It helps control weight — its high fibre content promotes a feeling of fullness and reduces the need for unnecessary calories.

4. It promotes improved digestion — fibre helps maintain proper bowel function.

5. It supports skin health — avocado has moisturising properties and helps in the fight against dry skin.

6. It enriches the diet with healthy fats — avocado is an excellent source of monounsaturated fats, which are beneficial for the body and for maintaining a healthy weight.

7. It helps in the fight against inflammation — the antioxidants and vitamin E in avocado can reduce inflammatory processes.

8. It lowers the risk of developing diabetes — avocado helps control blood sugar levels.

9. It supports eye health — avocado contains lutein, which helps protect the eyes from ultraviolet radiation.

10. It improves mood — thanks to the presence of B vitamins, avocado helps lower the level of stress and fatigue.

Avocado is worth including in your daily diet to support health and beauty. Regular consumption of avocado promotes the normalisation of the hormonal background and strengthens the immune system.

What properties does the avocado pit have?

The benefit of the avocado pit lies in its high content of antioxidants (they protect cells from damage, slowing down the ageing processes and lowering the risk of disease), fibre (it improves digestion) and other nutrients that support the health of the body. The avocado pit can also be beneficial for the joints thanks to its anti-inflammatory properties, helping to reduce pain and inflammation in diseases of the musculoskeletal system.

Usually the avocado pit is not eaten, but is used for cosmetic purposes. Natural peels and oils are made from it to moisturise the skin and improve its texture.

What properties does avocado oil have?

Avocado oil has many beneficial properties thanks to its high content of monounsaturated fats, vitamins and antioxidants. It moisturises the skin, improves its elasticity and promotes cell regeneration, which makes it ideal for caring for dry and damaged skin. Avocado oil also helps in the fight against inflammation, speeds up wound healing and supports hair health, preventing brittleness and dryness.

The benefits of avocado oil in the care of facial and body skin are known to dermatologists and cosmetologists, who recommend cosmetics with avocado for intensive moisturising, especially in the cold seasons, when the skin becomes dry and irritated. For example, a hand cream with avocado oil in its composition helps restore the skin barrier, softening and protecting the hands from the influence of external factors.

How does avocado help in skin care?

Avocado has unique moisturising and nourishing properties, thanks to which it is actively included in the composition of skin care cosmetics. The oil is suitable for any skin type, especially dry and sensitive, thanks to its gentle action and its ability to restore the water balance. For example, a nourishing body cream with avocado extract helps restore the elasticity and softness of the skin, especially if it is dry or prone to flaking. A moisturising foot cream with avocado oil effectively moisturises the skin, preventing it from drying out and the heels from cracking.

Avocado face masks are actively used in the care of dry and mature skin, because they are rich in fatty acids and vitamins, which enhance moisturising and help restore the skin's barrier functions. Avocado masks help reduce dryness and inflammation and make the skin firmer and more elastic. They are especially useful for restoring the skin after exposure to external factors (cold or sun rays).

Avocado facial cleansers gently cleanse the skin while preserving its moisture. Thanks to the high concentration of monounsaturated fats, avocado cleansing foams and gels help not only to cleanse but also to nourish the skin, preventing it from drying out.

How to choose an avocado?

To correctly choose a ripe avocado, you should take several factors into account. Ripeness can be determined by lightly pressing the skin: if the fruit springs back slightly, it is ready to eat. However, it is important to avoid avocados that are too soft, as they may be overripe and have spoiled flesh. The colour of the skin also plays a role: for most varieties, the avocado should be dark green or almost black, but without cracks and spots.

How to peel an avocado?

You should peel an avocado carefully, so as not to damage the flesh and to avoid cuts. It is worth starting by cutting the fruit along its long axis. You can use a sharp knife, carefully rotating the fruit around the pit. After cutting, the halves separate easily, and the pit can be taken out with a spoon or by gently prying it out with a knife. To remove the flesh, use a spoon, carefully taking it out of the skin, leaving the mass whole and undamaged.

To quickly cut the flesh, you can first score it lengthwise, then crosswise, and take out the cut cubes with a spoon. Avocado is eaten in various ways — depending on the recipe, you can choose the appropriate peeling method. When preparing guacamole (a paste) from avocado, the way the product is peeled does not matter.

What to make from avocado?

Avocado is a versatile product that can be used in various dishes, from breakfasts to snacks. Due to its high content of healthy fats, vitamins and fibre, avocado becomes an excellent choice for nutrition and for supporting weight loss. The fruit is perfect for the morning menu, because a breakfast with avocado provides a long-lasting feeling of fullness and gives you energy for the whole day. A plate of healthy eating also often includes avocado among its ingredients. Examples of avocado dishes:

• avocado sandwich;

• avocado salad (with chicken, tuna, vegetables);

• avocado and shrimp salad;

• guacamole;

• avocado smoothie;

• avocado desserts;

• rolls (sushi) with avocado.

One of the most popular options is the avocado sandwich, which can be topped with egg, cucumber or red fish. For a more filling and nutritious option, try making an avocado salad, adding chicken, canned tuna or vegetables to it.

How to eat avocado?

To get the maximum benefit from avocado, you first need to choose a ripe fruit. A ripe avocado is easy to cut, and its flesh should be neither too hard nor too soft. The flesh of the avocado can be eaten with a spoon straight from the skin or used to prepare various dishes. Avocado is often added to salads, sandwiches, rolls or made into guacamole. For maximum benefit and flavour, it is best to eat avocado raw, because heat treatment can reduce the content of certain nutrients.

What should avocado not be combined with?

It is not recommended to eat avocado with products high in acidity (citrus fruits, tomatoes), because such a combination can cause stomach discomfort in people with a sensitive digestive system. You should also not combine avocado with products high in carbohydrates (potatoes, white bread) due to the risk of excessive calorie intake and a rise in blood sugar levels.

How to speed up the ripening of an avocado?

If the avocado is not yet fully ripe, you can leave it at room temperature for two to four days. To speed up the process and help the avocado ripen, you can put it in a paper bag together with an apple or a banana — they release ethylene, which promotes ripening.

How to store avocado?

To store avocado properly, you should take its ripeness into account. If the avocado is not yet ripe, it should be stored at room temperature until it becomes soft (usually two to four days). Once ripe, it is better to store the avocado in the refrigerator, which slows down the spoiling process. After cutting the avocado, the remaining half should be covered with film or placed in a container with a lid to prevent oxidation. To avoid the flesh darkening, it is worth sprinkling it with lemon juice.