The Hass avocado is a fruit that repeatedly shows up on lists as one of the most nutrient-dense foods nature has to offer. Each creamy serving contains some 20 vitamins, minerals and phytochemicals, plus generous amounts of protein, fiber and heart-healthy fats. Its high calorie and fat content have made some people cautious, but research shows that avocado's nutrients are put to good use as they can prevent heart disease and cancer and improve overall wellness.
History
Each time you have an avocado, it's probably a Hass. This is the leading variety of avocado, making up 95 percent of California's crop, according to the California Avocado Commission. The skin of a Hass is dark-colored compared with other varieties, which are mostly green. Some 500 varieties of avocados exist, but the Hass is favored highly for its tree's ability to bear fruit all year and its long shelf life. Avocados originated in Central and South America but are now grown in tropical and subtropical regions across the world.
What's Inside?
Avocados may be small, but they are densely packed with calories, fat and fiber. Eight ounces, or 230 g, of edible avocado contains 384 calories, 35 g of fat and 16 g of fiber, as well as 5 g of protein, according to NutritionData.self.com. An avocado is the only fruit that contains monounsaturated fat. Avocados have 60 percent more potassium than bananas, and they are rich in folate, beta-carotene, beta-cyptoxanthin and vitamins A, B, E and K.
Good Fats
Avocados contain oleic acid, an omega-9 fat, often found in olive oil and several nuts. This monounsaturated fat lowers cholesterol, according to Dr. Jonny Bowden, author of "The 150 Healthiest Foods on Earth." Avocados can increase a person's high-density lipoproteins, also known as HDLs or "good cholesterol," which transport unhealthy cholesterol from the arteries to the liver for elimination or reprocessing. In his book, Bowden cites a study at the Instituto Mexicano del Seguro Social in Mexico in which 45 participants ate avocados every day for a week and saw a 17 percent decrease in blood cholesterol.
High-Fiber Diet
Spreading avocado on a sandwich or adding cubes to a salad can boost your diet with fiber, as a serving of the fruit contains 40 percent of your recommended daily amount. Research shows that high-fiber diets can help prevent heart disease, cancer and other life-threatening conditions, according to the American Diabetes Association. A report known as the Seven Countries Study discovered that adding 10 g of fiber to your diet every day could lower your risk of dying from colon cancer by 33 percent.
Phytochemicals
Chemical compounds known as phytochemicals designed to protect avocados from insects, microbes, ultraviolet rays and other injurious agents can assist you in defeating diseases. Avocados contain high amounts of a carotenoid called lutein that has been proven to fight off macular degeneration and improve the health of your eyes. Glutathione, another phytochemical found in avocados, is known to protect human cells from harmful free radicals that contribute to the formation of some cancers.
References
- California Avocado Commission
- Self Nutrition Data: Avocados
- "The 150 Healthiest Foods"; Jonny Bowden; 2007
- American Diabetes Association: Do You Know What You Are Eating?
- "Nutrition: An Applied Approach"; Janice Thompson and Melinda Manore; 2009
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