Don’t multiply avocados – your doctor told you how many of them to eat healthily per day

The choice is good, but in moderation.

Most people probably know that avocado is a good dietary fat. And the fat, according to a dietitian, should be between 30 and 35 percent. values ​​of daily rations. Of these, 30 percent. up to 10 percent. They could be saturated fats, the main sources of which are butter, sour cream and other dairy products, the fats found in various types of meat, etc.

The remaining 20 percent. The fats must be unsaturated fats: polyunsaturated and monounsaturated fatty acids. Important sources are oils, nuts, seeds, avocados, fish, etc.

“Avocado, as a source of monounsaturated fatty acids, is excellent. But this does not mean that we should obtain all the fat in the form of avocados, it would be diverse and, of course, we would lose the opportunity to obtain other fats, no less important, “said K. Jasmontienė.

According to the dietitian, counting exactly how many specific grams for each person and what fat to eat on a daily basis generally does not make sense; it is simply and clearly illustrated by the food choice pyramid.

Based on this pyramid, it will be easier to understand how often to eat fish, how many nuts, seeds and how many dairy products, how often to choose meat. If a person is not overweight, the serving size is likely to be chosen appropriately as well.

Don’t forget other fats too

No matter how useful the properties of this fruit are, you should not immediately rush to buy it in large quantities. According to K. Jasmontienė, it is not recommended to replace all sources of fat with only avocados.

“The Holy Trinity is moderation, balance and diversity. There is no single product that is more necessary and necessary for us and that replaces all the others. Seeing a rainbow on a plate, we can expect to obtain a wide variety of nutrients with them. food ”, advised the dietician.

Depending on the interlocutor, if we choose different foods, there is a high probability that we will get enough of different types of fats. Therefore, it is not possible to focus on just one product.

“It is not necessary to eat avocado every day, it is much better to eat only half, but to choose a handful of different types of nuts or seeds as a snack, do not forget to eat fatty fish at least twice a week, add a tablespoon of different types of oil to salads or porridge ”. interlocutor.

By the way, avocados, innocent as they may seem, can be multiplied. The doctor points out that people often tend to confuse certain foods and that food fad also has a meaning. So common sense should not be lost.

“If someone loves avocados very much and thinks that this makes their diet a hundred times healthier than that of those who choose olive oil, they are wrong. Whoever combines their options will choose the correct one, choose nuts, seeds, avocados and oils ”, advised the interlocutor.

According to the dietitian, it is worth eating 1-2 avocados a week on average, but not more.

Avocados contain more potassium than bananas

As Delfi wrote previously, avocados are high in potassium – 14 percent per 100 grams. recommended daily rates. This is very important because potassium is often lacking in potassium. Meanwhile, bananas contain 10 percent potassium. daily doses, although for many it is a better known source of potassium.

In addition, potassium is very important for the human body, its consumption is associated with low blood pressure. Therefore, avocados can help maintain healthy blood pressure levels, which are often one of the main risk factors for heart attacks, strokes, and kidney failure.

Suitable for pregnant women.

Due to their nutrients, avocados are not only suitable for those who want to maintain good cholesterol or healthy blood pressure, but are also recommended for pregnant women. This fruit is rich in vitamin B6, folic acid, vitamin C and potassium, and by eating them, pregnant women will obtain the necessary vitamins for themselves and for the fetus.

Also, avocados are believed to relieve morning sickness.

This fruit is most valued for its high content of good fats, which not only reduces cholesterol but also improves the condition of the skin and the cardiovascular system.

Avocado is also rich in vitamin E, an antioxidant that protects skin cells from damage such as ultraviolet light. Avocado lowers low-density lipoprotein cholesterol (also known as “bad” cholesterol) and triglycerides in the blood and increases high-density lipoprotein (“good” cholesterol).