Avocados provide vitamins, minerals, energy, and hydration. Photo: World Avocado Organization (WAO)
Versatile, refreshing and rich in essential nutrients, the avocado, a fruit also known as ‘palta’ or ‘aguacate’, is an ideal option for those looking to take care of their health and increase their well-being through the foods they put on their plate during the warmer months of the year, when vacations invite you to disconnect, rest and enjoy.
In that sense, a survey conducted for the World Avocado Organization (WAO) in five European countries (United Kingdom, France, Germany, Italy, and Spain) highlights the importance people place on a healthy diet.
97% of Europeans surveyed expressed the importance of maintaining a healthy diet, of whom 23% said this lifestyle component is “slightly important”, 49% said it is “important,” and 25% said it is “extremely important”, according to the WAO (https://worldavocadoorganisation.com/es).
In this context, the avocado, a highly nutritious and complete fruit, as well as very versatile, refreshing, and rich in essential nutrients, is positioned as one of the ideal foods for those seeking a balance between pleasure and health during the warmer months of the year, according to nutritionists.
Nutritious and hydrating fruit.
This food contains vitamins A, C, E, K, and B; the minerals potassium (more than bananas), magnesium, iron, calcium, and zinc; healthy fats (monounsaturated fatty acids such as oleic acid), vegetable fiber; and antioxidants, such as lutein and zeaxanthin, which benefit various body functions, explains Manuel Álvarez Ramos, a sports nutritionist specializing in nutrition applied to cross-training and a collaborator with the WAO.
The nutritional profile of this fruit makes it an ideal option for “taking care of your health during the summer, when the body needs an extra supply of vitamins and minerals as a result of sun exposure, heat and changes in routines,” according to Álvarez.
He adds that “the ability of this food to provide satiety (a feeling of having a full stomach) without being heavy makes it an especially valuable ingredient during the warmer months, when the body appreciates light but nutritious meals.”
“Its content of healthy fats and fiber helps keep us full of energy and satisfied for longer, without causing a feeling of bloating or digestive heaviness,” she points out.
Avocados contain between 70 and 80% water, in addition to their potassium content, essential for cellular hydration; healthy fats, which promote the function of cell membranes and help retain water within cells; and vitamins E and C, which support skin health and combat sun damage, according to the WAO.
A versatile food in the kitchen.
All of this makes it an excellent ally for staying nourished and hydrated during the summer, with the advantage that its properties and healthy compounds can be enjoyed without complicated cooking or laborious preparations, since “it is very versatile and does not require cooking,” according to nutritionists.
“Avocado is suitable for quick, fresh and simple recipes; it adds a creamy and pleasant texture to sweet or savory preparations; and it can be enjoyed at any time: on toast or in bowls in the morning, as part of a salad at midday, in smoothies or snacks in the afternoon, or as a side dish or main ingredient at dinner,” says the WAO.
Furthermore, “it can be the basis of many healthy recipes that are a hit in summer: guacamoles, cold salads, vegetable smoothies, gazpacho-type creams, sauces, natural ice creams or even ‘brownies’ and ‘fit mousses’,” according to the same source.
A healthy ally for your summer diet.
Sports nutritionist Álvarez Ramos points out that “avocado is a highly satiating and nutritious food, ideal for facing summer days with energy and well-being.”
He explains that “thanks to its high energy profile, rich in healthy fats and fiber, this food provides a feeling of satiety, which helps to space out meals without resorting to unhealthy snacking.”
Furthermore, “having a low glycemic index (the speed at which a food raises blood sugar levels), consuming this fruit promotes more stable digestion and a gradual energy release, perfect for maintaining an active and balanced lifestyle during the holidays,” she points out.
“Eating half an avocado a day, for example at breakfast, when this food rich in healthy fats becomes a great source of energy to start the day, does not make you fat on its own and can help maintain a balanced diet, without giving up the flavor or the enjoyment of the holidays,” says Álvarez.
Consuming avocados “is a simple and delicious way to enrich the Mediterranean diet, considered one of the healthiest in itself” and to take a practical step towards “a balanced diet, incorporating healthy and varied foods into our daily lives,” something that more and more people are interested in, according to Zac Bard, president of the WAO.
“In a context where the number of people prioritizing their well-being is increasing, the avocado stands out for its flavor, its versatility in the kitchen, its complete nutritional profile and its health benefits,” she points out.
“Summer is the ideal time to reconnect with healthier habits, and avocado is establishing itself as a key food during this season, when, due to the rise in temperatures, many people opt for fresher, lighter and easier-to-prepare recipes that help them stay active, hydrated and well-nourished,” says Bard.
“It’s no wonder avocados are so popular, especially among younger generations, as they offer great taste and fantastic health benefits,” he concludes.
Ricardo Segura.
EFE – Reports
