CC BY
16Avocado (lat. Persea americana)
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project Yampolsky Alexey, nutritionist
E-mail: eliseeva.t@edaplus.info, yampolsky.a@edaplus.info
Abstract. The article discusses the main properties of avocado and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the fruit are indicated, the use of avocados in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of avocados on the human body under certain medical conditions and diseases are analyzed separately. The scientific foundations of diets with its use are considered.
Keywords: avocado, benefits, harm, beneficial properties, contraindications Beneficial features
Table 1. Chemical composition of avocados (according to Food+).
Main substances (g / 100 g): Fresh avocado [1]
Water 73.23
Carbohydrates 8.53
Sugar 0.66
Squirrels 2
Alimentary fiber 6.7
Fats 14.66
Calories (kcal) 160
Minerals (mg/100 g):
Potassium 485
Calcium 12
Phosphorus 52
Magnesium 29
Sodium 7
Iron 0.55
Zinc 0.64
Copper 0.19
Vitamins (mg/100 g):
Vitamin C ten
Vitamin PP 1.738
Vitamin E 2.07
Vitamin B6 0.257
Vitamin B1 0.067
Vitamin B2 0.13
Based on this data, for example, a dark green, rough-skinned Hass avocado exported from California contains twice the fat and three times the calories of a bright green, smooth-skinned avocado grown in Florida. But, in general, in any variety of avocados there are a lot of fatty oils, campesterol, beta-sitosterol. The composition of fatty acids contains about 60% monounsaturated (in some varieties up to 80%) and 20% each of unsaturated and saturated acids. There is more biotin (also known as vitamin B7) in avocado pulp than most raw fruits, and more vitamin D in avocado oil than eggs and butter.
Medicinal properties
The Aztecs knew about the medicinal properties of avocados, who began to cultivate this plant about 5 thousand years ago in the territory of modern Mexico. They called the avocado "the oil of the forest" and used the ingredients of the fruit to eliminate scabies and get rid of dandruff. Today, knowledge about the medicinal properties of avocados has significantly expanded, and now various parts of this plant are considered as a medicinal basis for combating diseases such as atherosclerosis, osteoarthritis, type 2 diabetes mellitus, as well as for the prevention of hypertension, anemia, and gastrointestinal diseases caused by increased acidity.
A variety of studies have been conducted to determine the effect of experimental avocado preparations on the health of patients with metabolic syndrome. The syndrome itself is described as a combination of pathological abnormalities in terms of obesity, blood pressure, high-density lipoprotein cholesterol levels, etc. The presence of the syndrome indicates a significant increase in the risk of developing cardiovascular diseases and type 2 diabetes mellitus. An analysis of various data showed a particular modulating effect of avocado preparations on the lipid profile, which gave researchers reason to recommend avocado as a daily supplement for the correction and normalization of various parts of the metabolic syndrome [2] . Studies have also confirmed that avocados protect against belly fat [3] and the development of complications in diabetes [ 4] .
Avocado oil, containing biologically active unsaponifiable lipids (phytosterols, campesterol, P-sitosterol, stigmasterol), is able to stop inflammatory processes, can exhibit antioxidant and analgesic properties, which gives reason to use avocados in the fight against atherosclerosis. The same unsaponifiable compounds have proven to be excellent in the restoration of joints in osteoarthritis.
The peculiarity of avocados is the presence of a monosaccharide called mannoheptulose in its composition. It stabilizes the state of the nervous system, reduces fatigue, irritability, drowsiness, increases efficiency and concentration.
Relatively recently, from experiments on laboratory animals, it became known about the therapeutic effect of avocados on the liver and mucous tissues of the stomach. But in the healing practice of using avocados to restore the functioning of the gastrointestinal tract and liver, it has a long tradition. In the
same tradition, the anticonvulsant, antimicrobial properties of this berry are actively used. With the help of various components, plants stop diarrhea for centuries, expel helminths, treat gastritis with low acidity and anemia. As a wound healing, antibacterial and regenerating agent, avocado is used to treat various diseases of the oral cavity (gum and teeth).
Use in medicine
In official therapeutic practice, a group of pharmacological preparations is widely used, which include unsaponifiable compounds of avocado and soy. The most famous of them is the French Piascledine ("Piaskledin 300") from Laboratoires Expanscience. Less well-known is Cartilast ("Kartilast"). They are used in osteoarthritis, and "Piaskledin 300" has repeatedly confirmed its effectiveness in clinical settings in comorbid patients with osteoarthritis (that is, in patients with two or more related diseases). In particular, the effectiveness of an avocado-soy preparation in osteoarthritis, the pain syndrome of which is considered a significant risk factor in the development of cardiovascular diseases, has been established.
The drug demonstrates a number of pharmacological properties:
• increases collagen synthesis and reduces the synthesis of interleukins-1 by articular chondrocytes,
• increases the expression of a substance that inhibits plasminogen activator, which is responsible for joint damage,
• increases the expression of TGF-P (transforming growth factor P), which manifests itself in cartilage as an anabolic.
In general, the agent contributes to the restoration of the extracellular matrix component in the hip and knee joints (in the cartilage tissue). Observations demonstrate a higher therapeutic efficacy of the drug in patients with osteoarthritis of the hip joints. But its action is not limited to this. The drug is also indicated in the complex treatment of periodontitis, as it helps to relieve inflammation and bleeding of the gums.
In folk medicine
Initially, the traditions of medicine of the Aztec, Inca and Mayan peoples classified avocados as aphrodisiacs. This was probably due to the fact that the fruits growing in pairs on a branch resembled testicles. The familiar name "avocado", according to one of the versions, is a distortion from "ahuacaquahuitl", which translates as "male testicle". Therefore, in Central America, the fruits of the plant were used to stimulate sexual desire, increase male reproductive function and enhance potency. However, when avocados spread around the world, this traditional medical practice did not spread widely.
To date, the avocado has left its mark in the folk medicine of the countries of the tropical and subtropical zone, where the tree grows. For example, diabetes with the help of avocado leaves has long been treated in traditional medicine in Morocco. To do this, healers collect fallen leaves containing yeast and mold fungi, and prepare an extract from them that has a weak hypoglycemic effect.
In folk medicine, all parts of the plant are used:
• Crushed seeds are prescribed to get rid of toothache and rheumatic pain, as well as to eliminate the manifestations of seborrhea.
• An expectorant is made from the shoots of the plant.
• The gruel prepared from the leaves is considered an effective remedy for healing purulent wounds and treating fungal skin diseases.
• With avocado oil, folk doctors stimulate the production of breast milk, trying to use it for female and male infertility. Patients drink oil to restore the cartilaginous and skeletal systems, as well as to normalize the functioning of the gastrointestinal tract.
• From the pulp of the fruit, puree is made for anemia, constipation, vitamin deficiency, gastritis and diabetes. In addition, the pulp of ripe fruits lubricate sunburn.
• Infusions and decoctions of seeds and fruit peels treat diarrhea, diseases of the mucous membrane of the large and small intestines, and infection with helminths.
• The bark of the tree is used as an antibiotic for gargling with pustular diseases in the oral cavity.
Despite the prevalence of folk recipes with the inclusion of leaves, peel and stone of the avocado fruit, the use of these parts of the plant in internal use is associated with a certain risk due to the content of persin toxin, which can disrupt the functioning of the digestive system and cause an allergic reaction. Therefore, fans of traditional medicine should be treated with extreme caution to the recipes for decoctions and infusions below.
Decoctions and infusions
Decoctions and infusions are prepared from the leaves, peel and pits of avocados. Moreover, if the peel and stone of the fruit are easy to obtain by simply preserving them after eating the pulp, then to collect the leaves, most likely, you will first have to germinate the stone and wait until the leaves appear on the sprout. However, it is not difficult to do this even on the windowsill in the apartment.
• "Tea" from the leaves. To prepare it, take 2-3 medium-sized leaves (usually pre-dried) per 200 ml of water, which are dipped in hot water and then boiled for 3-5 minutes. The resulting drink is filtered and honey is added to it. As a means to restore the liver, such a decoction is drunk unsweetened in a sip per hour for a crescent. It is also used as an anesthetic for menstrual cramps and to relieve the symptoms of sore throats.
• Leaf decoction. To prevent the formation of kidney stones, a decoction of 6-8 leaves per 2 liters of water is boiled for 10-15 minutes, after which 1 liter of the decoction is drunk during the day, and the second liter - closer to the night. To relieve inflammation of the mucous membrane of the large and small intestines and get rid of diarrhea, 1 tablespoon of chopped fresh leaves is boiled for 7-8 minutes in 200-300 ml of water, after which it is infused for another two hours.
• Bone decoction. The avocado seed has a bitter taste, so it is pre-treated: the brown skin is removed, the inner part is finely chopped and laid out on a slow fire for baking until a "blush" of a golden-reddish hue appears. Then the cooled raw materials are crushed into powder, which is then boiled in water.
The most common proportion is 1 tsp. powder in 200 ml of water, boiled for 10 minutes. However, the ratio of raw materials and water may vary depending on individual tolerance and the severity of symptoms. Usually, weaker solutions are drunk to relieve muscle pain and get rid of fatigue. For the normalization of the thyroid gland or the treatment of asthma - more concentrated.
• Bone infusion. The avocado bone is rubbed without pre-baking and mixed to the state of gruel with castor oil, after which the mixture is kept for a day. The infusion is applied to the scalp to give hair shine and strength. Keep the mask on your hair (using a cap) for an hour. Then the mixture must be washed off with warm water and shampoo.
in oriental medicine
Avocado as an element of corrective nutrition has been included in Eastern therapeutic practice relatively recently. It is usually recommended in the list of products of the cold and cool groups for consumption in the heat.
In Tibetan medicine, avocados are considered part of the diet of people with a bile constitution. Since avocado is an unsweetened fruit that contains a lot of fatty acids, there are recommendations for eating this berry with wind.
In scientific research
The following studies of avocado fruit and its plant parts are aimed at studying a number of important problems of scientific medicine regarding weight control, protecting DNA from damage, new methods of treating atherosclerosis and stomach ulcers, and the quality of assimilation of vitamins with meals.
• Weight control
Several studies have shown that avocados, despite their calorie content, do not interfere with weight loss. For example, in one of the experiments, 61 participants (both healthy and overweight and obese, among which there were 13 men and 48 women) were randomly divided into 2 groups. The first group included one and a half avocados (200 g) per day in a 6-week weight loss diet. This corresponded to 30.6 g of fat, which was replaced by 30 g of fat, usually obtained from margarine and vegetable oil. And the second - completely excluded from the diet of avocados. In both groups, the subjects evenly lost weight, they also had the same decrease in body mass index and percentage of fat. This confirmed the suggestion that avocados can be included in the diet for weight loss [5] .
In another study, 26 people (healthy but overweight) were given half an avocado at lunchtime. All of
them noted a significant decrease in hunger and desire to eat and paid attention to the feeling of satiety [6] .
The level of satiety after avocados compared with a carbohydrate meal was studied in another study. The 31 overweight/obese participants received three meals per day: low-fat (76% carbs, 14% fat, 5g fiber; ~640 kcal), high-fat (51% carbs, 40% fat, 8.6 g fiber), including half an avocado - 68 g, and high-fat (50% carbohydrates, 43% fat, 13.1 g fiber), including a whole avocado - 136 g. After 6 hours, scientists measured the feeling of hunger / satiety of the participants, focusing on the level of hormones responsible for these sensations.
After meals with half and a whole avocado, the participants did not feel hungry for longer, although they claimed that immediately after eating they felt more full from eating food without avocados. Carbohydrate food provoked an increase in insulin levels, while fatty food raised the level of hormones PYY (pancreatic peptide YY - a natural appetite suppressant) [7] .
• DNA protection
Scientists, after conducting clinical studies, came to the conclusion that the xanthophylls contained in avocado carotenoids have antioxidant properties and protect against DNA damage, preventing premature aging. In one of the experiments, 82 men took part, who worked as pilots or made frequent flights. They were all exposed to high levels of ionizing radiation in the air, which damages DNA and speeds up the aging process. As a result, scientists concluded that those who received vitamin C and carotenoids, including xanthophylls from avocados, developed DNA damage more slowly [8] .
• Improved absorption of vitamin A
Food-derived lipids are known to increase the bioavailability of provitamin A (carotenoids) in foods, but another study has shown that they also improve the conversion of carotenoids to vitamin A and its absorption in the body.
Two experiments were conducted with the division of participants into 2 groups of 12 men and women each. In the first experiment, participants in one group were given a meal with one fresh Hass avocado (23 g fat), and participants in the other were given the same meal but without the avocado. The source of carotenoids in the first study was tomato sauce made from a variety of tomatoes rich in P-carotene (33.7 mg P-carotene), and in the second study, fresh carrots (27.3 mg P-carotene and 18.7 mg a-carotene ). 12 hours after eating, the subjects took a blood test and measured the level of provitamin and vitamin A. The use of avocados improved the absorption of P-carotene by 2.4 times in the first experiment and 6.6 times in the second. Also in the second, the assimilation of a-carotene improved by 4.8 times. In addition, the transformation of carotenoids into vitamin A improved by 4.6 and 12.6 times, respectively. Thus, for maximum absorption and conversion into Vitamin A, carotenoids should be consumed with avocado [9] .
• Avocado seed extract for stomach ulcers
Commonly discarded, avocado pits have anti-inflammatory, antioxidant, and antimicrobial properties. In a study on laboratory mice, the effectiveness of the effect of seed extract on gastric ulcers caused by indomethacin was tested. The extract in the experiment reduced the level of oxidative stress, increased the activity of certain enzymes necessary for normal digestion by 4.25 times. Phenolic compounds found in avocado pits inhibited the processes that lead to the development of ulcers. Thus, seed extract can be a natural remedy for preventing or treating stomach ulcers. [10] .
• Protection against atherosclerosis
In adults who have problems with overweight due to obesity, the systematic consumption of avocados can reduce the risk of developing atherosclerosis. These conclusions were made by scientists from the American University of Pennsylvania, who conducted an experiment with 45 volunteers. At a certain stage of the study, the participants were divided into three groups, each of which followed its own diet: the first was low in fat, the second was moderate in fat, and the third was similar to the second, but with the addition of one avocado per day. Moreover, in diet No. 2, monounsaturated fatty acids were present in the same volume as in diet No. 3, but had a different origin (that is, they were not obtained from avocados).
After 5 weeks, the researchers compared "bad" cholesterol and the amount of oxidized low-density lipoprotein (LDL) particles, finding that in group #3 their level was significantly lower than in the other two, and lower than before the start of the study. Since the oxidation of LDL particles accelerates the formation of plaque in the arteries, leads to the development of heart disease and oncology, their reduction is considered a positive sign and the basis for the development of avocado therapy.
Weight regulation
100 g of avocado contains an average of 200-220 kcal, which does not make this product dietary. The calorie content of some varieties is lower - about 160 kcal, but some - for example, Hass varieties - are much higher (more than 500 kcal / 100 g). In 1998, according to the criterion of high energy intensity, avocados even got into the Guinness Book of Records. But despite this, avocados can make an effective "fasting pill." The reason is mannoheptulose. This monosaccharide reduces the secretion of those enzymes that are needed for the absorption of glucose, which, with the same amount of food, causes the cells to "starve".
Another property of avocados, thanks to which nutritionists include it in weight loss programs, is the presence of easily digestible monounsaturated fats. They speed up metabolism, which made it possible to create, for example, a fashionable "star" keto diet or Fiona Kirk's "soup" diet on their basis. Comparisons were made of the metabolism and physical activity of people on a diet with saturated fats (palmitic acid) with those of people using, all other things being equal, monounsaturated fats (oleic acid). In the second group, metabolism was higher by 4.5%, and physical activity was higher by 13.5%.
In addition, unsaturated fats can activate a special protein called PPAR-alpha, which burns already accumulated fat in subcutaneous deposits in the thighs, abdomen and buttocks. The results of connoisseurs of monounsaturated fatty acids in the fight against subcutaneous deposits of the abdomen were only 1.6%, but better than those of supporters of weight loss with linseed and safflower oils rich in polyunsaturated fats.
In a series of experiments conducted by nutrition scientists, participants in the experiment who ate lunch with avocados and other foods with unsaturated fatty acids experienced a feeling of satiety longer than subjects from the second, control group, who ate a meal of the same calorie content, but with a low level of unsaturated acids. . Accordingly, representatives of the second group, satisfying their hunger, ate more often and more, which did not contribute to weight loss. In addition, with a dosed regular intake of monounsaturated fatty acids, the body ceases to replenish the reserves of "harmful" fat.
In cooking
The avocado is similar to butter in its culinary properties, which led to its Spanish alternative name "midshipmen's butter" and the Indian version - "poor cow". Therefore, avocados are often used to make a universal pâté, simply served with white bread. To prepare such a "spread", the pulp of the fruit (1 pc.) Is rubbed on a grater, olive oil (1 tbsp.), Lemon juice (1 tsp.), Onion (1 head), ground black pepper and salt are added taste.
Combinations of avocados with cheese, seafood, fish and vegetables (in salads) are of particular culinary interest. To prevent oxidative processes that negatively affect the taste and appearance of the pulp, lemon or lime juice is usually added to dishes with avocados. For example, one of the most famous Latin American snacks - guacamole - is made from mashed avocados with the addition of lime juice, tomatoes and cilantro.
A thick garlic sauce is also made on the basis of avocado, which can be seasoned with salads with shrimp or dishes with poultry and meat. The recipe for the "green" sauce contains avocado (1 pc.), Garlic (1 head), olive oil (200 ml), balsamic vinegar (50 ml), a bunch of parsley and a teaspoon of salt, which are ground with a blender to a creamy consistency.
In vegetarian cuisine, avocados replace meat and eggs, and are also used as a filling for sushi. Brazilian, Filipino, Indonesian, and Vietnamese culinary traditions include avocados in sweet creams and milkshake recipes.
In cosmetology
In professional and amateur (home) cosmetology, avocado oil is widely used, the fatty acid composition of which includes up to 80% oleic, up to 32% palmitic, up to 18% linoleic, up to 13% palmitoleic acid, as well as a relatively small amount of linolenic and stearic acid. Avocado oil is similar in composition to the composition of the protective mantle of the skin of a healthy person,
which is used by manufacturers of cosmetics in the manufacture of products for restoring the skin and drugs for the treatment of acne and oily seborrhea.
Restoration of epidermal cells is facilitated mainly by natural steroid alcohols (phytosterols) and vitamin E. Vitamin A helps to prolong the youthfulness of the skin. Avokutin relieves seborrheic dermatitis and acne.
As a basic ingredient, avocado oil can be used both as an independent agent and as part of cosmetic compositions. Undiluted oil is often used instead of a night face cream. To relieve inflammation and irritation, it is enough to apply a little warmed oil for 30-40 minutes, and remove the unabsorbed residues with a paper towel.
As an example, the following recipes for popular masks can be given:
• To normalize the work of the sebaceous glands, avocado, orange and neurol oils are mixed in equal proportions (2 drops each), and then the yolk of one egg is added to the composition. The mask is applied for 10 minutes.
• From puffiness and signs of fatigue under the eyes, avocado oil is mixed with cucumber juice in a ratio of 1 to 2.
• To strengthen the hair roots, 1 teaspoon of avocado oil is mixed with 1 tablespoon of wheat germ oil and heated over low heat. This mixture is rubbed into the scalp after washing the hair, and then washed off with plenty of water.
Dangerous properties of avocados and contraindications
Back in 1576, the Spanish missionary monk Bernardino de Sahagun, who studied the history and life of the Aztecs in the territory of modern Mexico, in his fundamental work on this topic, when mentioning avocados, indicated that, according to the Aztecs, this product could not be consumed by lactating women, because the fetus can provoke diarrhea in them.
Today it became known that not only nursing mothers are at risk among avocado lovers, but also pregnant women, representatives of the age category from 65 years old, as well as people with a weakened immune system. The reason lies in the activity of the bacterium Listeria monocytogenes , which federal investigators from the US FDA have identified on the skin of one in five berries. In testing 2014-2016. almost 18% of fetuses were infected.
Listeria are intracellular parasites and, if they enter the human or animal body, in addition to diarrhea, they can cause nausea, abdominal pain, severe headache, muscle stiffness, a marked increase in temperature up to 39 ° C and some other signs of listeriosis. Pregnant women have a high risk of miscarriage, while women themselves tolerate the disease relatively easily. In about 15% of cases, listeriosis in humans ends in the death of the patient.
In order to avoid the spread of bacteria from the peel to the flesh of the avocado, it is recommended to first wash the fruit with a brush, and then, after cutting, eat away the edible pulp with a spoon, and discard the remaining parts of the fruit. Boiling the product at 100°C kills the bacterium within 3 minutes.
The listeria bacterial infection situation is not unique to avocados. Listeria monocytogenes is regularly detected in various food industries (poultry farms, fish and meat processing plants, dairy farms). So, for example, in 2004, during an inspection of 13 Scandinavian enterprises, Listeria was detected on 11. A similar situation in 2011-2013 developed in the Italian dairy industry. Therefore, the bacterial threat
from an infected avocado is relatively small, however, it is also recommended to exclude it by thoroughly washing the fruit.
Unfortunately, severe allergic reactions to "unusual" avocados cannot be eliminated by washing. Moreover, according to some nutritionists, more often people find problems in the form of indigestion, intestines, liver intoxication after eating Mexican varieties of avocados. One of the proteins of this berry - a glycoprotein - can be perceived by the body as a foreign one.
Persin, a fungicidal toxin that can cause a deterioration in the functioning of the gastrointestinal tract in humans, and death in animals that actively eat seeds and fruit peel, poses a certain health hazard during the medical use of avocado leaves, peel and seed. The toxin contributes to the accumulation of fluid in the tissues of the body and has a depressing effect on the heart and respiratory system.
Abuse of avocado can lead to exacerbation of gout. 100 g of pulp contains approximately 10% of the daily requirement of purines, as a result of the breakdown of which uric acid is formed. If, in addition, foods rich in purine bases are present in the diet (kidneys, liver, sweet meat and meat extracts, sardines, mackerel, anchovies, fried beans, etc.), then adding avocados to the menu can exacerbate the problem.
Selection and storage
When buying an avocado, you need to check whether the fruit is ripe. If the avocado is hard and the peel is not pressed through at all, then the fruit is not ripe, and if it is pressed too deeply, then it is overripe. You should also pay attention to the presence of dark spots and cracks. This may indicate that the avocado has begun to spoil. When evaluating softness, it is not recommended to press the peel with your fingers - this can leave dents on the avocado. It is better to squeeze the fruit with the whole palm.
Another way to make sure an avocado is ripe is to check the condition of the stalk. In ripe berries, it is easily separated, but does not fall off on its own, as happens with rotten berries. The color of the skin under the stalk is also important, because it can be used to judge the color of the pulp. Green varieties of avocados are recommended to be taken with a light yellow or slightly greenish skin under the "handle".
Most often, you have to buy unripe avocados, so methods of ripening fruits at home are widely practiced:
1. In a paper bag at room temperature. A paper bag is needed here to hold the ethylene released by the fruit, so the bag is taken without holes. In addition, the package will protect from exposure to sunlight, which can cause hardening and blackening of the fetus. And the room temperature regime is respected, because the avocado does not ripen in the refrigerator. Moreover, low temperatures are sometimes used to delay maturation and delay the ripening process closer to the date of preparation and serving. High temperatures (from 30 C) also interfere with ripening. The peel of the fruit becomes stained, an unpleasant odor appears. In a paper bag at room temperature, avocados ripen in 2-5 days.
2. In a paper bag with catalyst products. Most often, as "neighbors" that intensively release ethylene and accelerate the ripening of avocados, they take a banana or an apple (less often a tomato). The banana is said to do the job best, but the apple is more popular because it's a reusable catalyst and even a shriveled and unattractive apple still continues to release ethylene.
If the avocado has already been cut, but not eaten, so that the flesh does not darken, it is sprinkled with lemon (lime) juice. Sometimes the halves of the fruit are again connected to each other, wrapped in
cling film and sent to the refrigerator. Already ripe avocados are also usually stored in the refrigerator, but not for long so that the berry does not lose its beneficial properties.
As it is
To peel an avocado, you need to make an incision along and at the same time turn both halves in opposite directions. In this case, the fruit should be easily divided into two parts. From the inside, remove the bone, peel the pulp or scrape it out with a spoon. After cleaning, avocados are recommended to be eaten immediately or used in cooking. This is due to the fact that in the air the flesh quickly loses its external properties and begins to darken.
How to grow an avocado from a seed at home
There are at least three ways to germinate shoots from an avocado seed at home. But for any of them, you will need a bone without signs of decay and damage, so you need to carefully remove it from the fetus.
• Method number 1
Slightly above the middle of the fetus (closer to the sharp end), 3-4 punctures 1-2 mm deep are made in the bone with an awl at equal distances from each other. They are necessary so that you can easily insert matches or toothpicks into them, and those, in turn, are needed to keep the bone in a "suspended" state inside the glass. (The "cross" of the toothpicks forms a kind of wide frame; placed on the edges of the glass, it prevents the bone from falling to the bottom).
With a blunt end, the bone is placed in settled water, but in such a way that the punctures remain above the water and do not get wet. When the water evaporates, it is periodically added to the previous level. (Water in this method is sometimes replaced with hydrogel). In this state, the bone is left in a well-lit place for a period of two weeks to a month. During this time, the root usually has time to appear. When its length reaches 3-4 cm, the bone is transplanted into the ground, immersing about half in the ground.
• Method number 2
The stone is very carefully peeled from the outer skin and lowered with a blunt end to the bottom of a narrow glass so as to be half in the water. A narrow vessel is needed in order to hold the bone in a vertical position. Transplanting into the ground is done when the root sprouts 3 cm in this temporary vessel. It usually takes 2-3 weeks.
• Method number 3
In this variant, the stone is planted directly in loose, non-acidic (with pH = 7) soil, consisting of universal soil, peat and sand in equal proportions. For avocados, for the first time, a pot with drainage holes about 10-15 cm high is selected, of which expanded clay occupies about 2 cm. Lower the bone into the ground by only a third. The soil in the pot should remain moist but not waterlogged. The root with this method may appear in 1-3 months, so the previous options are used more often.
After sprouting and transplanting the seed into a pot, the avocado is set in a bright and warm place. It is believed that in this way it is possible to start sprouting avocados throughout the year.
Varieties
There are over 400 varieties of avocados in the world, the fruits of which differ markedly from each other both in their chemical properties and in appearance. Here are the top 3 most interesting avocados.
1. Pura Vida (Florida, USA). Berries of this variety are more reminiscent of bottle gourd than avocado. Pura Vida has elongated berries about half a meter long with a weight of 400 g to 1.3 kg. Considering that the average weight of the usual store-bought avocados is 150-250 g, Pura Vida looks like a real giant against their background. There are specimens growing up to 90 cm. The curved "neck" gives unusualness to some fruits . The taste of the flesh of this variety is salty and slightly sweet with a thick creamy texture.
2. "Royal black" avocado (Burma, Vietnam). A rare elite variety of spherical shape with a dense coal-black skin and a small stone. The flesh of a ripe avocado acquires a bright yellow color, which is also called "canary". Royal Black is said to make the best guacamole.
3. Semil 34 (Dominican Republic). In heavy, almost kilogram, fruits of this variety, about 70% of the weight falls on the pulp, which changes taste as it ripens. Ripe Semil is distinguished by juiciness and fresh fruity taste, and the despised flesh, changing color to bright yellow, becomes oily with a pronounced nutty flavor. Despite the "southern" origin, the variety is frost-resistant.
Despite the commercial and consumer attractiveness of these varieties, Hass remains the most common today, named after Rudolf Hass, a postman from the United States who is fond of breeding, who, after a series of failures, created a tree of this variety in his garden and patented it under his own name in 1935 .
From all of the above, we can conclude that when using an exotic berry, you still need to be careful. However, you definitely should not refuse avocados, since this product will be able to qualitatively diversify your diet.
Literature
1. US Food Data Central, source
2. Tabeshpour J., Razavi BM, Hosseinzadeh H. (2017) Effects of Avocado (Persea americana) on Metabolic Syndrome: A Comprehensive Systematic Review. Phytotherapy Research, 10 Apr. doi: 10.1002/ptr.5805.
3. Paniagua JA, Gallego de la Sacristana A., Romero I., Vidal-Puig A., Latre JM, Sanchez E., Perez-Martinez P., Lopez-Miranda J., Perez-Jimenez F. Monounsaturated fat-rich diet prevents central body fat distribution and decreases postprandial adiponectin expression induced by a carbohydrate-rich diet in insulin-resistant subjects. Diabetes Care. 2007 Jul; 30(7): 1717-23.
4. Tentolouris N., Arapostathi C., Perrea D., Kyriaki D., Revenas C., Katsilambros N. Differential effects of two isoenergetic meals rich in saturated or monounsaturated fat on endothelial function in subjects with type 2 diabetes. Diabetes Care. Dec 2008; 31(12):2276-8.
5. Pieterse Z., Jerling JC, Oosthuizen W., Kruger HS, Hanekom SM, Smuts CM, Schutte AE Substitution of high monounsaturated fatty acid avocado for mixed dietary fats during an energy-restricted diet: effects on weight loss, serum lipids, fibrinogen, and vascular function. nutrition. 2005 Jan; 21(1):67-75.
6. Wien M., Haddad E., Sabate' J. Effect of incorporating avocado in meals on satiety in healthy overweight adults. 2011. 11th European Nutrition Conference of the Federation of the European Nutrition Societies. October 27 Madrid, Spain.
7. Zhu L., Huang Y., Edirisinghe I., Park E., Burton-Freeman B.. Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast
Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial. Nutrients. 2019 Apr 26;11(5). pii: E952. doi: 10.3390/nu11050952.
8. Yong LC, Petersen MR, Sigurdson AJ, Sampson LA, Ward EM High dietary antioxidant intakes are associated with decreased chromosome translocation frequency in airline pilots. Am J Clinic Nutr. Nov 2009; 90(5):1402-10.
9. Kopec RE, Cooperstone JL, Schweiggert RM, Young GS, Harrison EH, Francis DM, Clinton SK, Schwartz SJ Avocado consumption enhances human postprandial provitamin A absorption and conversion from a novel high - p -carotene tomato sauce and from carrots. J Nutr. 2014 Aug;144(8):1158-66. doi: 10.3945/jn.113.187674.
10. Athaydes BR, Alves GM, Assis ALEM, Gomes JVD, Rodrigues RP, Campagnaro BP, Nogueira BV, Silveira D., Kuster RM, Pereira TMC, Kitagawa RR, Gon9alves RCR Avocado seeds (Persea americana Mill.) prevents indomethacin-induced gastric ulcer in mice. Food Res Int. May 2019 ;119: 751-760. doi: 10.1016/j.foodres.2018.10.057.
An extended HTML version of the article is available on the edaplus.info website. Avocado - useful properties, composition and contraindications
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info Yampolsky Aleksey, nutritionist
E-mail: eliseeva.t@edaplus.info, yampolsky.a@edaplus.info
Received 12/17/19
Abstract. The article discusses the main properties of avocado and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the fruit are indicated, the use of avocados in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of avocados on the human body under certain medical conditions and diseases are analyzed separately. Considered scientific basics diets With his application.
