Avocado, buon amico del cuore

avocado
L’avocado è il frutto della Persea Americana, arbusto appartenete alla famiglia delle Lauraceae originario dell’America Centrale (Messico, Guatemala, Antille). L’albero di avocado è attualmente coltivato in molti paesi tropicali e, in generale, nei paesi ove il clima lo consenta (Florida, California, Spagna e Israele).

La principale caratteristica nutruzionale dell’avocado (aguacate in spagnolo) è data dalla ricchezza di grassi linolenico e omega 3 la cui percentuale varia dal 10 al 30% a seconda della varietà considerata. Tra le varietà maggiormente diffuse troviamo la Ettinger e la Fuerte, di colore verde brillante, forma allungata e buccia sottile, la Nabal, dalla forma più tondeggiante, e la Hass dalla buccia ruvida e di colore verde scuro.

In virtù dell’elevata percentuale di grassi (14.6 mg) l’avocado è un frutto molto calorico (in media 160 calorie per 100 grammi di prodotto) ed è quindi sconsigliato in caso di dieta dimagrante. Tuttavia, occorre tenere presente che il linoleico e l’omega 3 sono grassi cosiddetti “buoni” e in quanto tali, piuttosto che nuocere alla salute di cuore e arterie, aiutano a contrastare il deposito di colesterolo cattivo (LDL) favorendo di contro la produzione di colesterolo buono.

E’ proprio grazie a questo che l’avocado è un ottimo alleato per la salute del cuore e rappresenta un valido ausilio nella prevenzione delle patologie cardiovascolari. L’avocado è inoltre molto ricco di sostanze anti-ossidanti in grado di contrastare l’azione nociva dei radicali liberi: glutatione, luteina, vitamina A e vitamina E. Queste ultime, in particolare, contrastano l’invecchiamento cutaneo e aiutano la pelle a mantenersi elastica.

Infine l’avocado rappresenta un’ottima fonte di potassio (485 mg), fosforo (52 mg) e magnesio (29 mg).

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