Avocado - the vegan nutrient bomb

The avocado originates from Mexico and is now cultivated in tropical and subtropical regions worldwide. Because of its mild, nutty taste and its valuable ingredients, it has long since found its way into German kitchens. But the avocado can do much more than just provide culinary delights. It contains a lot of fat, but that is what makes it so healthy!

The skin and pit of most avocado varieties are inedible, but the flesh is packed with healthy nutrients. And yet, unlike other fruits, the avocado contains hardly any sugar. It provides many unsaturated fatty acids, which are important for blood flow and the brain. In addition, the avocado contains valuable minerals such as potassium, magnesium and calcium, as well as fibre, folic acid and vitamins A, B, C, E and K. Botanically, the avocado belongs to the berry family. Nevertheless, it is often referred to as a fruit or vegetable.

[100 g of fresh avocado flesh contains an average of 160-220 kcal and about 15 g of fat. But the fat in the avocado consists mainly of healthy, unsaturated omega-3 fatty acids, which can reduce the risk of heart disease, for example. Some nutrients also need fat to be optimally absorbed by the body. So combining salad or vegetables with avocado can help to better utilise the nutritional potential of the meal.

The avocado is particularly rich in potassium, which is necessary for the proper functioning of our cells. If there is too little potassium in the body, this can disrupt the transmission of impulses from the nerve and muscle cells. Potassium can also help to lower blood pressure and thus reduce the risk of stroke in hypertensive patients. People with high cholesterol levels should also eat avocados more often. The monounsaturated fatty acids contained in avocado lower cholesterol levels, which has a positive effect on the heart. Vitamins C and E inhibit the production of LDL cholesterol, which can cause cardiovascular diseases in the body.

 With their high fibre content, avocados make an important contribution to improving the intestinal flora. They serve as food for the beneficial bacteria in our intestines. According to the German Nutrition Society (DGE), an adult should consume 30 g of dietary fibre per day. 100 g avocado contain about 7 g dietary fibre. In case of constipation or diarrhoea, a higher fibre intake is necessary. The antioxidants contained in the avocado support the body in the fight against free radicals and are said to have an anti-cancer effect. Provitamin A and the antioxidant lutein can reduce the risk of eye diseases in old age (such as cataracts). Bones and teeth also need vitamin A.

Some experts believe that the unsaturated fatty acids in avocado can help you lose weight because of the enzyme lipase. This enzyme accelerates the breakdown of fat in the body. Therefore, despite their high fat content, avocados are said not to hinder weight loss. The fats of the avocado provide the body with energy evenly, which causes a long-lasting feeling of satiety. The dietary fibres also ensure a stable blood sugar level. This reduces the craving for frequent snacks.

During pregnancy, the growing baby needs many nutrients to develop healthily. The child draws these nutrients from the mother's own body stores. Folic acid in particular plays an important role in this. It should be supplied in increased amounts even before pregnancy begins. Either with food supplements or through a healthy diet. Avocados contain 20 - 30 µg (micrograms) of folic acid per 100 g. According to the DGE, the daily requirement for pregnant women is 550 µg. Regular consumption of avocados in combination with other foods containing folic acid (such as broccoli, legumes and whole grain products) can help prevent developmental disorders in the child.

With its creamy consistency and special taste, the avocado has become a popular ingredient in various dishes, not least for vegetarians and vegans. Since it tastes bitter after heating, it is usually eaten raw. Many people are familiar with the Mexican side dish "guacamole", which is made from avocado, salt, pepper and lemon juice. Some people use the avocado as a spread and save the butter. To do this, the flesh is mashed with a fork or pureed with a blender and the puree is seasoned as desired.

But avocado is also very tasty in salads and pasta dishes. Due to its high boiling point, avocado oil is suitable for frying fish, meat or vegetables. Due to its valuable ingredients, it improves the nutrient absorption of the food. Avocados also taste very delicious when prepared on the grill!

Because of the long transport route, unripe avocados are often sold in the trade. In this state they are still hard. At home, they should be ripened at room temperature before consumption. If they are stored together with apples, the ripening process can be accelerated. If the skin gives slightly under pressure, the avocado is ripe. If it looks wrinkly and feels mushy, it is already overripe.

To get to the flesh, first cut the avocado lengthwise, all the way around to the pit. Then remove the two avocado halves from the pit with a slight twisting motion. The flesh can now simply be scooped out or cut lengthwise and widthwise and then remove the resulting cubes from the skin with a knife.

If you want to store a cut avocado half, you should sprinkle the flesh with lemon juice to prevent browning and rotting. Leave the pit inside the avocado. Wrap the avocado in cling film or wrap it in an airtight box and place it in the fridge. This will keep the avocado fresh for a few days.

The cosmetics industry likes to use high-quality avocado oil in its products. It is obtained from the avocado by cold pressing, extraction and centrifugation. Skin and hair benefit from its high content of unsaturated fatty acids, such as oleic acid and linoleic acid, as well as vitamins A, D and E. The ingredients activate the cell metabolism and strengthen the skin's natural acid mantle, which is particularly beneficial for dry and chapped skin. For irritated skin, for example after shaving or sunburn, it can support regeneration. The sterolins contained in avocado oil are said to help reduce pigmentation spots.

Dull and brittle hair is also happy about a care treatment with strengthening avocado oil. The fatty acids penetrate deep into the hair fibres and make them shine again. When applied to the scalp, it can reduce dandruff and stimulate hair growth.

The industrial cultivation of avocados is criticised because it leads to water shortages in the growing countries. Yet anyone can - admittedly with a little effort - grow their own avocado plants at home. There should be at least two so that pollination works. First, press a thoroughly cleaned avocado pit halfway into a pot with a mixture of sand and potting soil. Then water regularly, as the soil must be kept moist. The location should be warm and bright, but without direct sunlight.

After a few weeks, a young shoot will already be visible. This must be fertilised every 2 - 3  weeks. When the shoot is 15 cm long, it is cut back by half. Once the plant is well rooted, it can later be cut back again to 30 centimetres so that it branches out further. It takes several years before the plant bears fruit. But until then it can stand decoratively in the corner or on the windowsill.

It is hardly surprising that the avocado has experienced a boom in recent years. For despite its high fat content and the corresponding number of calories, the avocado is an important source of nutrients for the body. It can be used as cooking oil or as a raw food to refine various dishes. Because of its nourishing ingredients for skin and hair, it has also become a trendy fruit in the cosmetics industry. A true all-rounder!