Superfood breakfast: sandwich with avocado and salmon

In recent years, the number of people who consciously embarked on a pathway to a healthy lifestyle (HLS) has increased significantly.

The demand for vegetarian food is growing in the world and more people are voting in favor of fish, not meat. This is evidenced by the constant growing demand for fish and seafood around the world. Therefore, when preparing various dishes, interesting combinations of products or superfoods (products with a high concentration of nutrients) are increasingly used.

The benefits of salmon and unique fatty acids Omega-3 is already known to many. Salmon belongs to the most useful products and is a superfood. It contains fatty acids Omega 3, vitamins D, E and B, antioxidants, phosphorus, fluorine, iodine, and easily digestible proteins, which are indispensable for any other product. One serving of salmon contains a full daily norm of vitamin D and half the norm of magnesium, calcium, iron, B 6, B12, niacin and other nutrients.

Salmon is rich in Omega 3 fatty acids, which are found in a small number of other foods. Omega 3 needs a human brain, they ensure its normal functioning, the development of memory. Omega 3 has a beneficial effect on the heart muscle, helps with joint pain, promotes the flexibility of blood vessels, dilutes blood, normalizes metabolism, and improves skin condition. Omega 3 fatty acids also have anti-inflammatory effect.

In today's popular instagram daily a huge number of users share ideas of their breakfasts. Do you know what unites these people living on different corners of the planet? Only one thing is invariably present on every second published photo. This is avocado. No matter how it sounds strange, but not eggs are now the most popular breakfast.

Let's see how real the benefits of avocado for the human body, or it's another marketing move. Let's figure this out together.

What kind of fruit

The evergreen avocado tree bears the noble name "American Perseus" and is part of the laurel family. It would seem that one such name should already guarantee a fabulous health benefit. But this side will be touched a little later. In comparison with other fruits, avocados contain more monounsaturated fats, due to which it has an unusual texture - smooth, creamy, airy like cottage cheese.

There are a large number of its species, different in color and size. The most popular type of avocado is the Californian Haas or "alligator pear". This name was given to the fruit for its pimply skin and black tint.

Initially, the fruit was associated exclusively with Mexican national cuisine, in the form of guacamole (an appetizer from the milled flesh of the fruit). In California, avocado trees have been grown since 1871, and at the moment there are about 6,000 green groves. But the very first US city where this unusual fruit seedling was planted is Florida. It happened in 1833 and it took almost a century for the fruit to become a commercial culture.

It is officially believed that since the 1950s, avocado has become very popular everywhere. According to statistics, today's demand for avocados exceeds supply, which makes it possible to talk about real avocado chaos. Let's figure out what his success is.

Unique composition and calorie content

Avocados are ideally combined with the basic principles of Wellness (the concept of a healthy lifestyle). The fruit is considered an excellent superfood, which is not surprising, given its composition, rich in nutrients. In order to understand what is useful for avocados, you need to learn more about its chemical composition and nutritional value.

The size of the fruit varies depending on the species and can weigh from 200 g to 1 kg. But regardless of shape and color, the composition invariably contains about 20 different vitamins and minerals. In 100 g of avocado contain the following most common nutrients:

- phylloquinone (vitamin K), which controls the processes of coagulation in the body;

- potassium - a participant in water balance, intracellular metabolism, regulation of the cardiovascular system;

- folate - a natural form of vitamin B9, necessary for the prevention of anemia;

- Pantothenic acid (vitamin B5) - an important participant in metabolic processes, the work of the nervous system, the synthesis of fatty acids;

- ascorbic acid (vitamin C) - a powerful organic antioxidant;

- pyridoxine (vitamin B6) - ensures the normal functioning of the central nervous system;

- tocopherol (vitamin E) - improvement of blood circulation, promotes active regeneration of tissues.

In a small amount of avocado contains magnesium, copper, iron, zinc, phosphorus, vitamins: A, B1, B2, B3. In addition to the fact that this fruit is incredibly nutritious, it does not contain cholesterol or sodium.

Caloric value

Speaking about the caloric content of avocado, it should be emphasized that 100 grams account for only 160 kcal: 2 g of protein, 15 g of fat. It is noteworthy that out of 9 g of carbohydrates, 7 g are food fibers, which makes the fruit a low-carbohydrate plant product. In view of such a composition, one can not be puzzled by the questions about how many calories in an avocado, since it is completely dietetic.

Facts you did not know

Everyone knows the advice of doctors and nutritionists "eat an apple a day" to maintain health at a high level. Modern recommendations now sound as follows: "There is an avocado a day." In order not to call the unfounded fruit one of the most useful fruits, scientific research has been carried out for many years. According to their results, it was found that regular use of avocados not only normalizes, but also improves the work of many internal systems of human organs.