Avocados: Health benefits and nutritional information
Avocados are a stone fruit with a creamy texture that grow in warm climates and are often a feature of Mexican and South American cuisine.
Also known as an alligator pear or butter fruit, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.
This MNT Knowledge Center feature is written by MNT's qualified nutritionist and forms part of a collection of articles on the health benefits of popular foods. In the article we take an in-depth look at the possible health benefits of eating avocados as well as a nutritional breakdown of the avocado. To maintain balance, we will also look at the possible health risks of consuming avocados.
Contents of this article:
Possible health benefits of avocados
Nutritional breakdown of avocados
How to incorporate more avocados into your diet
Potential health risks of consuming avocados
Possible health benefits of avocados
Eating a diet that contains plentiful fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Numerous studies have found that a predominantly plant-based diet that includes foods such as avocados can help to decrease the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.
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Avocados: Health benefits and nutritional information
Last updated Wed 17 February 2016
By Megan Ware RDN LD
7495
Avocados are a stone fruit with a creamy texture that grow in warm climates and are often a feature of Mexican and South American cuisine.
Also known as an alligator pear or butter fruit, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.
This MNT Knowledge Center feature is written by MNT's qualified nutritionist and forms part of a collection of articles on the health benefits of popular foods. In the article we take an in-depth look at the possible health benefits of eating avocados as well as a nutritional breakdown of the avocado. To maintain balance, we will also look at the possible health risks of consuming avocados.
Contents of this article:
Possible health benefits of avocados
Nutritional breakdown of avocados
How to incorporate more avocados into your diet
Potential health risks of consuming avocados
Possible health benefits of avocados
Eating a diet that contains plentiful fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Numerous studies have found that a predominantly plant-based diet that includes foods such as avocados can help to decrease the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.
Healthy for the heart
According to registered dietitian Patricia Groziak, MS, RD, with the Hass Avocado Board, avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols has been seen to help maintain healthy cholesterollevels.1
Great for vision: Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues in the eyes, where they provide antioxidant protection to help minimize damage, including from ultraviolet light.
As the monounsaturated fatty acids in avocados also supports the absorption of other beneficial fat-soluble antioxidants such as beta-carotene, including avocados as part of a healthy diet may help to reduce the risk of developing age-related macular degeneration.6
AVOCADO 1 KG KENYA
Nutritional breakdown of avocados
Avocados are naturally nutrient-dense and contain around 20 vitamins and minerals.According to the USDA National Nutrient Database, one serving (one-fifth of an avocado, approximately 40 grams) contains 64 calories, almost 6 grams of fat, 3.4 grams of carbohydrate, less than a gram of sugar, almost 3 grams of fiber and almost 1 gram of protein.
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium and potassium. They also provide lutein, beta-carotene and omega-3 fatty acids.
Although most of the calories in an avocado come from fat, don't shy away! Avocados are full of healthy, beneficial fats that help to keep you full and satiated. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates into sugar, which helps to keep sugar levels in your blood stable.
Fat is essential for every single cell in your body. In fact, over sixty percent of your brain is made of fat. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals and other nutrients, and may even help boost your immune system.
Do not be fooled by fat-free and low-fat products, or shy away from foods like avocados and nuts that are full of healthy fats. Ever since the low-fat fad started in the 1950s, we have only become fatter. Manufacturers often just replace the fat in reduced and fat-free products with sugar.
This does not mean you should eat loads of bacon cheeseburgers and fried foods, because not all fats are created equal. Eating healthy fats daily (like mono- and polyunsaturated fats in avocados) can improve heart health, lower cholesterol, keep you full and satiated and curb your cravings for fried, greasy foods. On the flip side, fried foods, processed meats and cheeses contain saturated fats that can clog arteries, increase cholesterol and lead to higher levels of inflammation.
How to incorporate more avocados into your diet
You can tell how ripe an avocado is by gently pressing into the skin. If the avocado is firm and does not budge, you will need to let it ripen for a few days before consuming. Soft avocados make great guacamole or dip, while firmer avocados are great for slicing and adding to a salad or a sandwich. To speed up the ripening process, place an avocado in a paper bag with a banana.
How to cut, slice, peel and pit avocados
Avocado can be mashed and spread on toast instead of butter or sliced and added to a sandwich or salad.Quick tips:
- Spread avocado on toast in the morning instead of butter
- Use avocado instead of mayonnaise in chicken or egg salad, or as a spread on a sandwich
- The soft, creamy texture of an avocado and its mild taste make it a perfect first food for babies.
