Avocado is an important tropical fruit native to Central America and Mexico. Evidence that avocados began to be eaten by humans about 7,000 years ago, and are cultivated in all tropical and subtropical regions. Different from other fruits, avocado contains very low sugar content, only about 0.2 grams of sugar per half. In addition, avocado has high nutritional value, rich in vitamins, minerals, protein, Lutein, vitamins, phenolic antioxidants and dietary fiber. It has a high concentration of unsaturated fatty acids (60.28% oleic acid, similar to virgin olive oil). To the world, it is known as super food, rich in taste. For cooking, it is often added to various dishes or sold as avocado oil for salad dressing.

Different varieties of avocados are grown around the world and come in a variety of shapes and colors, from pear-shaped to round, green to black, of which the Hass and Fuerte varieties are most commonly eaten.

What are the benefits of Avocado?

1. 1. 1. Improves satiety and helps weight control
         Addressing obesity requires dietary strategies to reduce energy intake, and satiety is an important factor in curbing overeating. Identifying eating patterns and foods that promote satiety without significantly increasing energy intake is important for promoting healthier eating. Adding about half an avocado to a meal increases feelings of fullness 3 to 5 hours after eating, and reduces the desire to eat between meals.
   1. 1. Good for skin health
         The skin is the largest organ of the human body and protects the body from environmental stressors, such as solar radiation, industrial pollution, fossil fuels and carbon emissions. This exposure also makes it very prone to prematurely accelerated aging, leading to cellular and structural changes of the skin. Eating avocados every day can reduce the damage of the skin and enhance the elasticity and firmness of healthy facial skin,
   1. 1. Good for gut health
         Diet is one of the key regulators of intestinal microbiota composition, which directly affects the microbial balance in the body. Eating avocado can reduce the concentration of fecal bile acids, increase the content of fecal fatty acids and short-chain fatty acids, and increase the relative abundance of fiber-fermenting bacteria. This proves that this nutrient-rich food affects digestive physiology, as well as the composition and metabolic function of the gut microbiota, and gut bacteria can affect whether a person is prone to obesity or has excess weight. If you adopt a high-fiber diet, you can improve the fine types in your gut, which will not only make your body healthier, but also make weight loss easier.
   1. Improve cardiovascular disease
      Cardiovascular disease includes diseases that affect the heart and blood vessels throughout the body, such as coronary artery disease, arrhythmia, angina, stroke, etc. Common symptoms of cardiovascular disease include: long-term pressure or burning pain in the center of the chest, arm pain, shortness of breath, dizziness, nausea, chills, sweating and weak pulse. Consumption of avocado can improve the concentration of high-density lipoprotein cholesterol (HDL-cholesterol) and reduce abnormal fat accumulation in the liver, pancreas, kidneys which are risk factors for cardiovascular disease.

Safety precautions

1. 1. 1. Those who are allergic to pollen, nuts, or latex should be careful. Eating avocados may also cause allergies. Within one hour after eating avocados, food allergy symptoms such as itching in the mouth and throat, skin rashes, abdominal pain, and vomiting will occur.
   1. 1. Because avocado is rich in fermentable carbohydrates (FODMAPs) such as oligosaccharides, disaccharides, monosaccharides and polyols, it may cause symptoms related to irritable bowel syndrome, such as abdominal pain, bloating and diarrhea.
   1. 1. Avocados contain a small amount of tyramine, which may trigger migraines if you are allergic to this substance.
   1. Since avocados are rich in vitamin K1, if you take the anticoagulant drug Warfarin (a vitamin K antagonist), please pay special attention to the total intake of vitamin K in food. Excessive intake of vitamin K may reduce the efficacy of the drug and cause blood clotting problems.

Avocado Weight Loss Recipe – Zoodle with Avocado Sauce

Zoodle is a name derive from zucchini noodles, which use a machine to make spiral noodles from zucchini.

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Ingredients: 1 zucchini, 1 avocado, 1 tablespoon of lemon juice, about 20 grams of basil leaves, pine nuts, olive oil, parmesan cheese, one tablespoon of minced garlic, a pinch of salt, a pinch of pepper

Method:
1. Make the zucchini into noodles. Use a spiral plane specially designed to make zoodles to shave the zucchini into a long “spaghetti” state. The price of the spiral planer varies from tens pounds to hundreds of pounds.
2. Fry zoodle in olive oil with slow fire.
3. Scrape the avocado to remove the core and remove the pulp
4. Put avocado pulp, lemon juice, basil leaves, pine nuts, olive oil, Parmesan cheese, minced garlic into a blender and mix them together.
5. Mix the avocado sauce into the zoodle and cook them in slow fire.

Warning:
When you heat olive oil to its smoke point, the beneficial compounds in oil start to degrade, and potentially health-harming compounds form.  Hence, olive oil is suitable for slow cooking. Do not heat the zoodle at high temperature as toxic substance will emit.

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