Guacamole is a traditional Mexican dish, a snack of ground avocado with added lemon juice and finely chopped tomatoes, peppers and onions. It is prepared in literally minutes, but the benefits of taking it last all day: the combination of useful vegetable fats, fiber and antioxidants lowers blood cholesterol and the likelihood of cardiovascular problems and creates a feeling of satiety.
Avocado puree is especially filling because its fat is broken down slowly, and its fiber further slows down digestion, suppressing hunger longer. 50 g of the dish contain about 90 kcal and 8 g of fat, 5.6 g of which are monounsaturated. Foods rich in monounsaturated fats help lower blood cholesterol and act as a preventative against cardiovascular disease and the deposition of plaque on the walls of blood vessels.
The same portion of the meal contains 4 g of dietary fiber, which slows down digestion, provides better control of blood sugar and prevents constipation. Men need 30 g to 38 g of fiber per day, and women - from 21 g to 25 g. A 50 gram serving of guacamole provides from 11% to 19% of the required daily intake.
The portion also contains about 6 g of oleic acid, which increases the absorption of beta-carotene by the body and increases the "good" HLD cholesterol. Beta-carotene strengthens the functions of the immune system and greatly reduces the risk of developing cancer and cardiovascular disease. It is far from the only antioxidant in the dish - the phytochemicals lutein and zeaxanthin have similar functions, but they also protect the eyes from light with damaging wavelengths and act preventively against the development of cataracts and macular degeneration.
Additional flavors such as tomato juice, garlic and hot pepper make the dish more spicy and contribute to additional levels of vitamin C, which strengthens the immune system and the production of collagen - a compound that gives elasticity and strength to the skin.