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Pular para o conteúdo O abacate não é uma fruta muito favorita por causa do alto teor de calorias, mas esta fruta é exuberante. Algumas pessoas consideram como um vegetal, mas é realmente uma fruta.
benefícios do abacate Na verdade, é uma grande fruta pertencente à família florida de Lauraceae, que também inclui canela, cânfora e louro. Os abacates basicamente possuem um formato de pera e possui uma tonalidade verde brilhante e semente única localizada centralmente. Eles têm uma pele lisa e enrugada com cores que vão do preto ao verde.
Ao contrário de outras frutas, os abacates não amadurecem na árvore. Eles precisam de 4 a 7 dias após a a colheita junto com a temperatura e umidade adequadas para amadurecimento. O abacate também é conhecida como “pera de jacaré” por causa da sua forma de pera e textura de tonalidade verde profunda.
Valor nutricional: Os abacates são definitivamente um dos alimentos mais nutritivos devido à sua grande variedade de nutrientes essenciais, compostos de vitaminas A, vitamina B, vitamina C, vitamina E e vitamina K, minerais como cobre, ferro, fósforo e potássio, bem como fibras, proteínas e fitoquímicos benéficos, como beta-sitosterol, glutationa e luteína.
Calorias: os abacates são extremamente ricos em calorias com um abacate médio fornecendo cerca de 320 calorias. 28 gramas de abacate contêm 45 calorias. Eles também são uma fonte rica de ácidos graxos monoinsaturados que ajudam na diminuição do colesterol LDL e aumentam os níveis de colesterol HDL.
Fibra Dietética: um abacate de tamanho médio fornece cerca de 13 gramas de fibra. A quantidade diária recomendada de fibra é de 25 a 30 gramas para adultos.
Potássio: Os abacates frescos são uma rica fonte de potássio com uma porção de 100 gramas desta fruta fornecendo 485 mg, ou 10% da quantidade diária recomendada deste mineral.
Benefícios do abacate para saúde: 1. Saúde cardiovascular: A vitamina B6 e o ácido fólico contidos no abacate regulam os níveis de homocisteína, reduzindo assim o risco de doença cardíaca. Também contém vitamina E, que impede a oxidação do colesterol e do potássio, cujo regula a pressão arterial. Os fitosteróis reduzem a absorção de colesterol enquanto a fibra dietética regula o açúcar no sangue.
O abacate é uma ótima fonte de ácido oleico monoinsaturado que foi constatado para reduzir a lipoproteína perigosa de baixa densidade (LDL) e aumentar o colesterol benéfico de lipoproteínas de alta densidade (HDL). Todos esses nutrientes no abacate desempenham um papel importante na manutenção de um coração saudável.
2. Saúde ocular: O abacate é uma excelente fonte de luteína carotenoide, um antioxidante que protege os olhos contra o dano oxidativo – evitando assim perda da visão, catarata e degeneração macular.
3. Propriedades anti-inflamatórias: A inflamação é responsável principalmente por causar a maioria das doenças não contagiosas. Os compostos de fito nutrientes em abacates, como polifenóis e flavonoides, possuem propriedades anti-inflamatórias que reduzem o risco de distúrbios inflamatórios e degenerativos.
4. Reduzir o colesterol: Um composto chamado beta-sitosterol presente em abacates foi constatado como eficaz na redução dos níveis de colesterol no sangue. Os abacates também contêm ácido oleico, que ajuda na redução dos níveis de colesterol.
Em um estudo, observou-se que o consumo de uma dieta rica em abacate resultou em uma diminuição nos níveis de colesterol total, incluindo uma redução de 22% no colesterol LDL e aumento de 11% no colesterol HDL.
5. Saúde do cérebro: O abacate foi colocado no topo de alimentos saudáveis para o cérebro que podem prevenir a doença de Alzheimer. Contém folato, que evita a formação de enredos cerebrais, cujo são responsáveis por causar a doença de Alzheimer.
Os ácidos graxos ômega 3 saudáveis para o cérebro junto com a vitamina E evitam que a doença de Alzheimer progrida e pode até reverter em seus estágios iniciais.
6. Combate ao câncer: De acordo com certos estudos, o consumo regular de abacate pode inibir o crescimento do câncer de próstata. Eles contêm ácido oleico que é eficaz na prevenção do câncer de mama.
7. Ajudar na digestão: Os nutrientes e as enzimas contidas no abacate ajudam na redução da inflamação no estômago e no revestimento do intestino delgado. Eles também melhoram a capacidade de absorção de nutrientes e carotenoides do corpo.
8. Curar o mau hálito: O abacate é considerado uma excelente enxaguatório bucal e natural, além de ser um remédio para o mau hálito. Isso ocorre porque ele limpa o intestino, o que ajuda na prevenção da língua revestida e o mau hálito.
9. Prevenir o diabetes: As gorduras monoinsaturadas no abacate podem prevenir ou reverter a resistência à insulina, que é uma fonte de diabetes tipo 2, enquanto a fibra alta e solúvel ajuda na prevenção dos picos de açúcar no sangue.
O abacate é benéfico para os diabéticos, pois o ácido oleico desta fruta é conhecido por sua capacidade de reduzir o colesterol LDL “ruim” enquanto eleva o colesterol HDL “bom”.
As gorduras monoinsaturadas podem reduzir os níveis elevados de triglicerídeos e melhorar a função insulina. Desta forma, o consumo de abacate pode reduzir o risco de doença cardiovascular, que é alta em pacientes diabéticos.
10. Auxiliar na gravidez: O ácido fólico é vital para as mulheres grávidas, cujo pode ajudar o feto no desenvolvimento do seu cérebro e outros órgãos. Especialistas em saúde geralmente preferem o folato natural em vez de ácido fólico extraído sinteticamente.
Os abacates são ricos em folato, fornecendo cerca de 23% do valor diário recomendado desta vitamina B. Além disso, a grande quantidade de folato ajuda na prevenção de defeitos congênitos, como defeitos do tubo neural e espinha bífida.
11. Para prevenir artrite: A osteoartrite e artrite reumatoide são problemas dolorosos caracterizados pela inflamação e dor nas articulações. Além disso, os altos níveis de gorduras monoinsaturadas, fitoesteróis e antioxidantes como vitamina E, vitamina C e vários carotenoides ajudam na redução da inflamação que muitas vezes leva a artrite.
Os fitoesteróis, como estigmasterol, campesterol e beta-sitosterol, estão envolvidos na prevenção do excesso de síntese pro-inflamatória de prostaglandina E2 (PE2) pelo tecido conjuntivo.
12. Auxilia no controle do peso: Os abacates geralmente engordam devido seu alto teor de calorias. No entanto, ele também pode ser utilizado para perda de peso, uma vez que uma pesquisa constatou que os ácidos graxos monoinsaturados são susceptíveis à serem usados como energia de queima lenta e armazenada como gordura corporal.
Essas gorduras saudáveis juntamente com as fibras alimentares promovem a sensação de saciedade, reduzindo assim o seu apetite. O abacate é o melhor alimento para pessoas com baixo peso devido a altas quantidades de calorias.
Isso ajuda no ganho de peso de maneira saudável ao contrário de outros alimentos densos em calorias. Além disso, não contém excesso de gorduras saturadas e açúcar. Assim, este fruto é benéfico para o controle de peso.
13. Para a pele: Os abacates contêm quase todos os nutrientes que são vitais para a pele saudável. Além disso, considerado o alimento mais perfeita e nutritiva do mundo, oferecem alguns benefícios surpreendentes para pele.
14. Rico em vitamina A; O alto teor de vitamina A no abacate ajuda na remoção de células mortas do corpo. Além disso, a vitamina C, sendo um antioxidante, está envolvida na criação de elastina e colágeno, que unem as células da pele e mantêm a firmeza da pele. Os abacates também contêm um aminoácido chamado glutamina que limpa e protege sua pele dos danos ambientais.
15. Hidratar a pele seca: Além de ser um antioxidante, a vitamina C é um ótimo hidratante natural que pode melhorar o problema de pele seca. Além disso, o alto teor de ácido oleico mantém a umidade na camada epidérmica da pele, tornando-a macia e hidratada.
O óleo de abacate para a pele é um ótimo hidratante que pode suavizar a pele seca e é frequentemente usado como ingrediente em loções de massagem. Sendo facilmente absorvível, pode penetrar profundamente nas camadas da pele para limpar e restaurar os nutrientes.
Você pode preparar seu próprio creme hidratante para o corpo simplesmente macerando 1 ou 2 abacates e adicionando mel ou qualquer óleo essencial. Além disso, aplique-o em sua pele e deixe por 20 a 30 minutos. Enxágue com água morna.
16. Prevenir o envelhecimento da pele: Os antioxidantes presentes nos abacates ajudam na eliminação das toxinas que são responsáveis pelo envelhecimento prematuro e rugas da pele. Além disso, a vitamina E é um antioxidante solúvel em gordura que ajuda na prevenção de danos nos radicais livres de gorduras oxidantes nas células da pele que levam ao envelhecimento da pele.
Você pode aplicar abacate triturado como máscara facial por cerca de 20 minutos. Além disso, irá remover as toxinas acumuladas, bem como evitar o envelhecimento precoce da pele.
17. Tratar queimaduras solares: A vitamina E nos abacates desempenha um papel importante na redução dos efeitos nocivos da radiação UVA e UVB na pele. Além disso, o óleo de abacate pode ser usado como protetor solar para proteger sua pele dos raios UVA e UVB do sol.
Este óleo também pode aliviar a dor e o desgaste causado pelas queimaduras solares. Além disso, você também pode aplicar abacate diretamente no local para aliviar a dor e tratar a queimadura solar.
18. Para o cabelo: Os nutrientes é vital para a manutenção da saúde do cabelo e um crescimento adequado. Além disso, sendo uma fonte surpreendente de nutrientes vitais, oferecem os seguintes benefícios para o seu cabelo.
19. Fornecer cabelos brilhantes: Os abacates são uma boa fonte de gorduras saudáveis como omega-3 e biotina (vitamina B), que podem fornecer cabelos brilhantes. Além disso, os óleos saudáveis no abacate hidratam e suavizam os cabelos secos e quebradiços, enquanto a vitamina E transmite um brilho natural aos seus fios.
abacate Para conseguir esses benefícios, você pode misturar um abacate com um ovo e qualquer óleo essencial de sua escolha; e massageie em seu cabelo e couro cabeludo. Além disso, deixe por cerca de 20 minutos, e passe shampoo e condicione normalmente.
20. Tratar perda de cabelo: A perda de cabelo é causada devido a deficiência de vitamina, estresses externos ou danos causados pela exposição ao calor extremo, ao sol ou ao frio. Além disso, o uso excessivo de produtos capilares quimicamente carregados ou acessórios, como secadores de cabelo, também contribui para a perda de cabelo.
O uso ou máscara de cabelo de abacate é um remédio natural eficaz para a perda de cabelo. Você pode preparar uma máscara de cabelo misturando 1 abacate maduro com 1 ovo, 1 litro de iogurte e 1 colher de sopa de óleo de jojoba.
Aplique esta pasta sobre o cabelo úmido concentrando-se nas extremidades do cabelo e cubra seu cabelo com uma touca de plástico por cerca de uma hora. Ao final, passe shampoo e condicionador como de costume.
Alan Costa Formado em Comunicação Social, especialista em jornalismo digital e SEO, responsável por criar diversos projetos na internet, afim de levar conhecimento à todos sobre saúde, beleza, bem estar, natureza e entretenimento.
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