Rico en ácidos grasos Omega 3, alto contenido en fibra, contiene vitaminas K, C, B5, B6 y E, potasio y ácido fólico.
PROPIEDADES DEL AGUACATE
Lo más curioso nutricionalmente del aguacate es que siendo una fruta fresca su principal componente no son los hidratos de carbono, sino las grasas, que constituyen el 23% de su peso.
Y lo mejor es que son grasas del tipo más sano: monoinsaturadas.
Como otros alimentos grasos, destaca sobre todo por su vitamina E, que protege la membrana de las células y su núcleo, que puede prevenir el desarrollo de enfermedades degenerativas como el cáncer. Unos 100 g de aguacate procuran el 25% de la que se precisa al día.
También aportan el 22% de las necesidades diarias de vitamina C, un poco de provitamina A y una variedad de minerales (potasio, calcio, magnesio, fósforo, hierro, cobre y cinc).
Contienen alrededor de 20 vitaminas, entre ellas C, E, K y B-6, así como la riboflavina, niacina, ácido fólico, ácido pantoténico. También proporcionan luteína, beta-caroteno y omega-3.
BENEFICIOS DE COMER AGUACATE
AYUDAN A MANTENER UN NIVEL SALUDABLE DE COLESTEROL
Los aguacates un compuesto de la planta natural de esterol llamado beta-sitosterol (su estructura química es muy similar a la del colesterol). Diversos estudios han evidenciado que el consumo regular de beta-sitosterol y otros esteroles vegetales ayudan a mantener un nivel saludable de colesterol.
SALUD OCULAR
Los aguacates contienen luteína y la zeaxantina, dos fitoquímicos. Estos dos compuestos actúan como antioxidantes en el ojo y pueden minimizar el daño y reducir el riesgo de desarrollar degeneración macular relacionada con la edad.
MEJORA LA DIGESTIÓN
Es una fruta alta en fibra (aproximadamente 6,7 gramos por unidad). Comer habitualmente alimentos con fibra natural previene el estreñimiento, ayuda a mantener un sistema digestivo saludable y reduce el riesgo de cáncer de colon.
CLAVE EN EL TRATAMIENTO DE LA OSTEOPOROSIS
La vitamina K, presente en el aguacate es importante para mantener los huesos sanos mediante el aumento de la absorción de calcio y la reducción de la excreción urinaria del mismo.
ALIADO CONTRA EL CÁNCER
Tener un nivel bajo de ácido fólico aumenta el riesgo de cáncer de mama en mujeres. Así, un consumo adecuado de folato en la dieta ha demostrado ser también muy eficaz en la protección contra el cáncer de colon, de estómago o de páncreas.
ENFERMEDADES CRÓNICAS
Tomar un alto contenido en fibra está asociado a un riesgo significativamente menor de desarrollar enfermedad coronaria, accidente cerebrovascular, hipertensión, diabetes, obesidad y algunas enfermedades gastrointestinales. Aumentar la ingesta de fibra contenida en alimentos como el aguacate también ha demostrado que reduce la presión arterial y el colesterol, mejora la sensibilidad a la insulina, y aumenta la pérdida de peso en personas obesas.
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