There are about 320 calories in a large avocado. Avocados, which are fruits, not vegetables, are an excellent source of vitamins and healthy fats as well as a number of other valuable nutrients.
History
Avocados are native to Mexico and were known to the ancient Aztecs. The Spanish invaders called them aquacate, or alligator pears. Avocados were called butter pears by the British. Today, avocados are mostly grown in California and Florida.
Fats
Avocados are one of the few fruits containing fat. In fact, avocados contain some 20 times as much fat as most fruits. Fortunately for those of us who like avocados, the fats are the healthy kind, mostly monounsaturated and polyunsaturated. The American Heart Association recommends five servings of fruits and vegetables containing up to 30 percent of calories from fats, primarily unsaturated fats. Avocados meet this dietary guideline.
Vitamins, Minerals, Fiber and More
Avocados contain some 20 essential nutrients, including protein, folic acid, calcium, magnesium, phosphorus, potassium, iron and B, E and K vitamins. Potassium helps regulate blood pressure which can help prevent strokes. Folic acid promotes good heart health. Carotenoids, tocopherol and phytonutrients in avocados are great for your health as well. So is lutein, which helps keep your eyes healthy.
Research Findings
People with moderately high cholesterol levels were put on a diet that included significant amounts of avocado. After seven days the group registered decreases in total and LDL ("bad") cholesterol and an 11 percent increase in HDL ("good") cholesterol. The carotenoids and tocopherol in avocados have been shown to inhibit prostate cancer cells. The phytonutrients in avocados may decrease the risk of oral cancer, a particularly deadly cancer because it is usually late in being detected.
Considerations
If you suffer from latex fruit allergies, you should avoid avocados. For everyone else, avocados are an exceptionally healthy food. Hass avocados are the richest and the most buttery variety. If you buy avocados when they are still hard, they will ripen if you leave them at room temperature. When already ripe, they will keep longer in the refrigerator.
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