Increasingly featured in the diet of those seeking health and wellness, avocado stands out as one of the most nutritious and versatile fruits in our diet. Rich in vitamins, minerals, and healthy fats, avocado has captured the attention of nutritionists and researchers who highlight its multiple health benefits. However, experts emphasize the importance of consuming the fruit in moderation and being mindful of its sustainable cultivation.
According to studies by the American Society for Nutrition (ASN), avocado is an excellent source of potassium, fiber, and monounsaturated fatty acids, which are essential for cholesterol control and heart health. “The presence of healthy fats in avocado helps balance cholesterol levels, reducing LDL, known as bad cholesterol, and increasing HDL, the good cholesterol,” explains nutritionist Carla Monteiro. Additionally, it is rich in antioxidants, such as vitamin E, which helps fight free radicals and reduce the risk of degenerative diseases.
Another strong point of avocado is its fiber content, which directly supports the digestive system, promotes satiety, and aids in weight management. According to the U.S. Institute of Nutrition, a medium portion of avocado provides around 7 grams of fiber, which accounts for approximately 25% of the recommended daily intake for adults.
However, with the rising demand for this "superfood," there is also growing concern about the environmental impact of its cultivation, especially in major exporting countries like Mexico and Chile.
“Sustainable consumption must be a priority for all of us. It is essential that the expansion of avocado farming be conducted in a way that respects the environment and local communities,” warns ecologist Luís Cardoso.
Although it is a food with remarkable benefits, it’s important to remember that avocado is calorie-dense and should be consumed in moderation, especially by those monitoring their calorie intake. Experts recommend a safe amount of about 70 grams per day, equivalent to one-third of the fruit.
In summary, when consumed in balance, avocado is a powerful ally for health, particularly for cardiovascular and digestive systems. However, raising awareness about its production and environmental impact is becoming an increasingly important aspect of our relationship with this fruit.
(By Rafael Langa)
