Oleaginous fruits

The first characteristic of oleaginous fruits is their composition in fats which varies from 12g to 30g for 100g. They can be used for oil making. More generally, those oleaginous fruits are rich in fibers, source of minerals like calcium, magnesium, or iron.

Maïa Baudelaire, Nutritionist, Diet Coach, expert in eating habits and founder of her own method www.maiabaudelaire.com presents you the oleaginous fruits!

1- Avocado

It is rich in monounsaturated fatty acids and this particular category of fats play an essential role in the prevention of cardiovascular diseases. Avocado is interesting for its composition of vitamin B9 because it plays an important role on the nervous and immune system. Plus, it’s also a very good antioxidant thanks to its vitamin C and carotene. Its composition in fibers and its high energy intake make a food that will satisfy yourself.

So, avocado contains a big diversity of vitamins, minerals, antioxidants and fibers: it’s clearly a good food that has its place in a healthy eating habit so don’t forget about it.

2- Coconut

First of all, you can find coconut in different consumption forms: coconut milk and grated coconut. It is most of the time used in pastries because it can be easily crushed and dry. Extremely rich in fibers, coconut allows you to have the sensation of satiety more quickly and  have a better regulation of your intestine transit. It also allows your body to rehydrate because it’s composed by 50% of water but also has an antioxidant action that helps you fight against cell aging. Moreover, these fats will give you good quality energy to your body.

3- Olive

Olive brings monounsaturated fatty acids as well as vitamin E which helps protect yourself from epidermal aging. Thanks to its content in omega 9, the olive plays a cholesterol-lowering and anti-atherogenic role.

A regular green olive weights only 5 kcal and doesn’t have that much oil inside because its not matured yet. Oppositely, a black olive brings 12 to 15 kcal depends on its size. Also, we can see two forms of olives: the olive itself and the olive oil. This oil helps you keep all of the antioxidants in your body, but careful, don’t abuse because it’s still fatty and very rich in sodium!


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