Nutritional value in avocado
Avocados are known for their high potassium content. Potassium is an important nutrient for heart health and the body's electrolyte system. Every 100 grams of avocado provides 14% of the body's potassium needs. When potassium in the blood is low, it can lead to high blood pressure, increase the risk of kidney stones and affect bone health.
Although avocados contain a large amount of fat, most of it is monounsaturated fatty acids, a healthy type of fat that helps reduce bad cholesterol and the risk of cardiovascular disease. Oleic acid in particular has anti-inflammatory properties and reduces the growth of tumors and cancer.
Avocados are a rich source of fiber, especially soluble fiber. Every 100 grams of avocado contains 7 grams of fiber, of which about 25% is soluble fiber. This soluble fiber has many health benefits, including helping to control weight and maintain stable blood sugar. Fiber also supports the activity of beneficial bacteria in the intestine, which plays an important role in digestion and nutrient absorption.
Julia Zumpano, a nutritionist in the US, said that eating avocados can help reduce blood triglycerides by up to 20%, bad cholesterol by 22% and good cholesterol by 11%. In particular, adding avocados to a low-fat vegetarian diet has been shown to significantly improve cholesterol levels and effectively reduce belly fat.
A recent study conducted by the University of Illinois found that women who ate avocados daily lost weight, mainly belly fat. Avocados can be a beneficial part of a weight loss diet when consumed in moderation.
How to eat avocado to effectively reduce belly fat
Almond and avocado toast
Almond and avocado toast can make a light and nutritious breakfast. Almonds are rich in protein, fiber, vitamin E, calcium, copper, magnesium, riboflavin, adding a lot of nutrients to your meal.
To make the avocado spread, mix 2 avocados, 1 tablespoon mayonnaise, 2 tablespoons lemon juice, a pinch of salt and pepper, then mash into a paste.
Let this mixture cool for an hour before spreading it on bread and sprinkling almonds on top and enjoying.
You can also use other foods and spices such as cherry tomatoes, cheese, red chili powder. This dish is not only delicious but also provides a large amount of healthy nutrients.
Avocado banana smoothie
Avocado banana smoothie can replace your daily breakfast, is nutritious and also effectively reduces belly fat. With just simple ingredients of avocado, banana, a little milk or a little salt, you have a delicious cup of avocado banana smoothie. Avocado and banana are two foods rich in potassium and fiber, good for the digestive system, ensuring adequate nutrition.
Baked egg butter
A simple, delicious avocado toast for a quick, easy and light breakfast. Cut the avocado in half, remove the seed and crack an egg in the middle. You can sprinkle some salt and shredded cheese on top to make the dish more flavorful and attractive.
Avocado egg salad
Avocado egg salad is light, low in calories but nutritious enough to replace 3 meals a day for people who are losing weight. With a simple recipe, you should choose fresh ingredients and enjoy it during the day.
In particular, salads are often eaten with fresh vegetables, so hygiene must be ensured to avoid digestive diseases. Fresh vegetables combined with sweet and sour sauce, eggs and butter, are guaranteed to be extremely stimulating to the taste buds.
Salmon Avocado Salad
If you want to change the flavor of your meal, you can try salmon avocado salad. You just need to mix the ingredients such as avocado, lettuce, cucumber, red radish, red onion... together and then put the hot salmon on top to complete the dish. The sweet taste of avocado and fragrant salmon, mixed with the rich sauce, ensures extremely delicious taste and also helps reduce belly fat effectively.
