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Avocados picked at maturity are more nutritious.
Avocados are delicious creamy fruits that are not only tasty but also good for your health, as confirmed by scientific studies. Harvested at maturity in Spain, compared to avocados imported from South America, these avocados have a high nutritional value and offer a multitude of benefits as we will see. Their significant content of unsaturated fatty acids, particularly oleic acid, helps reduce cholesterol levels and maintain good cardiovascular health. In addition to this, avocados are an excellent source of soluble fiber, which promotes digestion and helps prevent cardiovascular and heart diseases. Moreover, regular consumption of avocado helps maintain a longer-lasting feeling of satiety, which aids in weight control. Avocados are also rich in vitamin E, a powerful antioxidant that helps combat oxidative stress and premature cellular aging.
Why choose organic avocados ?
By choosing ripe, certified organic avocados, you are nourishing yourself with fruits grown without pesticides, fungicides, or herbicides, which are undesirable substances in your diet.
Organic avocados also offer a denser nutritional content because they are grown without the use of synthetic fertilizers. They are often richer in essential vitamins and minerals, as well as fatty acids such as oleic acid.
In addition to their health benefits, organic avocados also contribute to environmental preservation by avoiding the use of chemicals that permanently pollute soils and waterways. Organic farming also promotes biodiversity by preserving natural ecosystems.
Finally, organic avocados often taste better than their non-organic counterparts. This superior quality is due to farming practices that are more respectful of the environment, allowing the avocados to grow at a natural pace.
Choosing organic avocados is beneficial for both your health and the environment. You can enjoy all the nutritional benefits of avocados while contributing to environmental preservation, it's a double benefit! So, the next time you buy avocados, opt for organic avocados like our avocados from Malaga !
Avocados produced in Spain have better nutritional content.
Avocados produced in Spain offer superior nutritional content for two reasons:
- First of all, the very short time between harvest and consumption plays a key role in preserving the nutritional values of these fruits. Indeed, the harvests are carried out at the beginning of the week, sent on Tuesday, and received between Wednesday and Friday. The avocados spend only 48 to 72 hours in refrigerated transport.
- The favorable climatic conditions in the south of Spain, in the area between Malaga and Almeria, allow avocados to fully develop and ripen optimally, similar to tropical climates, without the need to harvest them before maturity unlike their counterparts in South America. This means they stay on the tree longer and reach their maximum content of essential nutrients such as vitamins, fatty acids, minerals, and antioxidants.
Unlike avocados that need to be harvested prematurely to be shipped over long distances, those produced in Spain can be consumed very quickly after harvest. Less than a week from picking to plate.
Benefits for heart health
One of the main health benefits of avocado is its positive impact on the cardiovascular system, with 60% monounsaturated fats.
- Thanks to its high content of oleic acid, a monounsaturated fatty acid, avocado helps regulate cholesterol levels in the blood. Studies have shown that regular consumption of avocado can help reduce LDL levels, commonly known as "bad cholesterol," while increasing HDL levels, known as "good cholesterol." This balance of blood lipids helps prevent cardiovascular diseases and heart conditions.
- Moreover, avocados are an excellent source of potassium, an essential mineral that helps maintain healthy blood pressure.
- Furthermore, the soluble fibers present in avocados promote satiety, which can help control weight and maintain good heart health.
1. The benefits of oleic acid
The avocado is an excellent source of oleic acid, an unsaturated fatty acid beneficial for health. Oleic acid is known for its effects on reducing cholesterol levels, which contributes to cardiovascular health. Studies have shown that regular consumption of oleic acid can reduce the risk of cardiovascular diseases and heart diseases.
In addition to its effects on cholesterol, oleic acid also has anti-inflammatory and antioxidant properties, which can help prevent premature aging and oxidative stress.
The richness of avocado in soluble fibers can help reduce the level of LDL (bad cholesterol) in the blood.
2. Cholesterol levels and cardiovascular diseases
Cholesterol levels play a crucial role in the development of cardiovascular diseases. High levels of LDL cholesterol (the "bad" cholesterol) can contribute to the buildup of atheromatous plaques in the arteries, thereby increasing the risk of heart attacks and strokes.
That is why it is essential to manage and maintain a physiological cholesterol level. One of the most effective ways is to consume unsaturated fats, such as oleic acid and linoleic acid, which are abundantly found in avocados.
Studies have shown that regular consumption of avocado can help increase HDL cholesterol (the good cholesterol) levels and reduce triglycerides, which helps maintain a healthy lipid profile.
Sources:
1. López Ledesma R, et al. Monounsaturated fatty acid (avocado) rich diet for mild hypercholesterolemia. Arch Med Res. 1996 Winter;27(4):519-23.
2. H. K. Abel, et al. Effects of avocado as a source of monounsaturated fatty acids on plasma lipid levels. Arch Med Res. 1992 Winter;23(4):163-7.
3. Excellent source of unsaturated fats
The avocado is recognized as an excellent source of unsaturated fats that are beneficial for health. These fats (oleic acid, linoleic acid) improve cardiovascular health, reduce overall inflammation, and promote healthy skin.
Indeed, the unsaturated fats in avocado help reduce inflammation in the body, which can aid in preventing certain chronic diseases. Oleic acid, in particular, has been linked to anti-inflammatory properties.
Regarding skin health, the unsaturated fats in avocado help maintain healthy and elastic skin. Oleic acid, in particular, is known for its moisturizing and soothing properties, which can help prevent dryness and skin issues.
1. Oregon State University. (2019). Essential Fatty Acids and Skin Health. Linus Pauling Institute.
Avocado aids in weight management.
The avocado is also a food that contributes to effective weight management. Firstly, its high content of soluble fiber helps to prolong the feeling of fullness, which can help you feel satiated for longer and avoid snacking between meals.
Furthermore, the healthy fats found in avocados, such as oleic acid and polyunsaturated fatty acids, can help regulate metabolism and burn fat more efficiently. A study published in the Journal of Nutrition showed that participants who consumed half an avocado during a meal experienced increased satiety and a decrease in their desire to eat after the meal.
4. Feeling of fullness and balanced diet
The healthy fats found in avocados, such as oleic acid, have been linked to a reduction in cholesterol levels and good cardiovascular health. According to a study published in the Journal of Nutrition, people who regularly consume avocados tend to have lower levels of LDL (bad cholesterol) compared to those who do not consume them.
Furthermore, the soluble fibers in avocado can play an essential role in the feeling of satiety. According to another study published in the same journal, soluble fibers can help slow down digestion and increase satiety.
Besides avocado, there are other foods rich in soluble fiber and healthy fats that can be incorporated into a balanced diet. Some examples include chia seeds, chickpeas, lentils, nuts, and flaxseeds, all of which are beneficial to consume preferably soaked and sprouted.
Avocados are also an excellent source of soluble fibers, such as pectin, mucilages, and hemicelluloses, which dissolve to form a gel in the digestive system. This property helps to slow down the digestion of food and stabilize blood sugar levels.
A study published in the Journal of Nutrition demonstrated that the soluble fibers in avocado help regulate blood sugar levels, which is particularly important for people with diabetes.
Sources:
1. Journal of Nutrition, DOI: 10.1093/jn/146.8.1471
2. Journal of Nutrition, DOI: 10.1093/jn/133.2.411
6. Calories and fat content of the avocado
Contrary to popular belief, half an avocado offers a relatively low calorie and fat content, making it a healthy choice for those who wish to maintain a nutritional balance. Additionally, the calorie content of half an avocado varies depending on its ripeness.
An unripe avocado imported by boat can contain around 120 calories, while a ripe avocado picked in Spain can reach around 160 calories. Additionally, half a ripe avocado contains about 9 to 15 grams of fats, the majority of which are unsaturated fats beneficial for health as previously mentioned.
In addition to calories and fats, half an avocado is also rich in essential macronutrients. It contains approximately 2 to 3 grams of protein, 6 to 7 grams of carbohydrates, and 4 to 6 grams of dietary fiber.
Half an avocado is an excellent source of essential nutrients, with relatively low calorie and fat content. By adding it to a balanced diet, one can benefit from its numerous health advantages. The popular saying could thus become "half an avocado a day keeps the doctor away!" !
7. Eat your avocados with the skin !
The avocado is not only delicious and beneficial for our health when we eat it, but it can also be used to nourish and hydrate our skin directly. We often forget that what we put on our skin is absorbed by the body, and we should be able to eat everything we apply to our epidermis. Thanks to its richness in vitamins C and E, the avocado provides deep hydration and helps maintain youthful and radiant skin.
The vitamin C present in avocado is known for its antioxidant properties, which help protect our skin against damage caused by free radicals. A study published in the Journal of Nutrition revealed that vitamin C contributes to the synthesis of collagen, an essential protein that maintains the firmness and elasticity of the skin.
Moreover, avocado is an excellent source of vitamin E, known for its moisturizing and regenerating properties. Studies have shown that vitamin E helps reduce skin dryness by improving its ability to retain moisture. It can also reduce signs of premature skin aging, such as fine lines and wrinkles.
To benefit from the avocado's effects on the skin, you can prepare a homemade mask by mashing a ripe avocado with a buttery texture and applying it to your face. Leave it on for about 15 to 20 minutes, then rinse with lukewarm water. You can also add a few drops of pure avocado oil to your daily moisturizer for extra hydration.
Avocado is a naturally hydrating and nourishing ingredient for the skin. Thanks to its richness in vitamins C and E, it helps maintain youthful, radiant, and hydrated skin. Don't forget to try a homemade avocado mask to fully enjoy its benefits for your skin.
Absorption of Other Nutrients
We will conclude this article with an aspect that is rarely considered: food synergy and the maximization of nutrient absorption through beneficial combinations. Indeed, eating avocados in a salad or during a meal can significantly increase the absorption of nutrients from other foods. As we have seen, avocados are particularly rich in unsaturated fats. It is important to know that fat-soluble vitamins and carotenoids present in other foods are better absorbed in the presence of these unsaturated fats. A New Zealand study showed that adding an avocado to a salad could increase the absorption of antioxidants, such as beta-carotene and lycopene, up to 15 times compared to a salad without avocado. This synergy can maximize the benefits of fresh fruits and vegetables consumed simultaneously.
1. Unlu, N.Z., et al., "Carotenoid Absorption from Salad and Salsa by Humans is Enhanced by the Addition of Avocado or Avocado Oil," The Journal of Nutrition, 2005
