Nutrition
Avocados are a delicious addition to any meal, but they also have a lot of nutritious benefits that few people know about. Check out these little-known nutritional facts about the avocado.
What nutrients are found in Avocados
Avocados are a source of vitamins
Avocados contribute nearly 20 vitamins, minerals and other nutrients with one 50 g serving of a medium avocado providing the recommended Daily Value (DV) for vitamin E (6%), vitamin K (10%), fiber (11%), folate (10%), niacin (6%), and potassium (6%). More than just nutrients, avocados contain 136 micrograms of the carotenoids like lutein and zeaxanthin per 50 g serving which some research suggested may help maintain eye health as we age. Some of the other nutrients in one serving (1/3 medium avocado) are:
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Fiber (3G, 11% DV) Dietary fiber from fruit, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease.
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Folate (44MCG, 10% DV) Healthy avocados provide a good source of folate per 50 g serving (one-third of a medium avocado). Folate is important for proper brain function. Consuming adequate intakes of folate/folic acid may reduce the risk for premature births and birth defects.
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Vitamin K (11UG, 10% DV) your body needs vitamin K for blood clotting. It becomes especially crucial if you injure yourself, as it takes part in the clotting cascade that allows wounds to heal.
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Pantothenic Acid (0.7MG, 14% DV) also known as vitamin B5, pantothenic acid helps the body convert food to energy.
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Potassium (250MG, 6%) A diet rich in potassium helps to offset some of the harmful effects of sodium on blood pressure. Healthy avocados contain 254mg of potassium (6% DV). Healthy avocados contain 254mg of potassium (6% DV).
It’s essential that you get your recommended intake of vitamins and minerals every day. Good news: Avocados From Mexico are nutrient-dense, with nearly 20 vitamins and minerals! One-third of a medium avocado contains 4 percent of your daily value of vitamin C, 4 percent of vitamin K, 4 percent of vitamin E, 4 percent of vitamin B6, and 6 percent of folic acid. Impressive, right?
Avocados and Cholesterol
Often, cholesterol is associated with fat. And some assume that because a food contains fat, then there must be cholesterol in it. Before jumping to conclusions when making these assumptions, we should consider the whole picture.
Let’s use an avocado as an example. Avocados happen to be one of the only fruits that contributes monounsaturated fats, as well as nearly 20 vitamins and minerals, with 75% the fats in a avocado are “good fats”, making them a great substitute for foods high in saturated fat. Avocados actually contribute 8g of good fats per 50 g serving (or 1/3 of a medium avocado), but they don’t include any cholesterol.
This makes avocados a great substitute for fat-based ingredients in recipes, condiments to dip snacks in or spreads on your sandwiches.