Avocados are very nutritious, with each avocado containing 10g of fiber, 4g of protein, 30 percent of the daily value for folate and B-6, 25 percent of the daily value for vitamin A and vitamin C, 20 percent of the daily value for niacin and magnesium, 15 percent of the daily value for riboflavin and thiamine, 10 percent of the daily value for iron, 8 percent of the daily value for phosphorus, 6 percent of the daily value for zinc and 2 percent of the daily value for calcium. However, they are quite high in fat and calories, which means they should be eaten in moderation.
Fat Content
Each avocado contains approximately 30g of fat. However, only 5g of fat is saturated. The majority of the fat contained in avocados is the healthy monounsaturated fat. Most people do not consume enough of these healthy fats, instead consuming too much of the unhealthy saturated and trans fats, according to the Harvard School of Public Health.
Health Benefits
Monounsaturated fats, such as the oleic acid found in avocados, may help to decrease levels of unhealthy LDL cholesterol and total cholesterol and increase levels of the healthy HDL cholesterol, according to the George Mateljan Foundation. These changes in cholesterol decrease the risk of suffering from heart disease. Oleic acid may also decrease the risk of breast cancer.
Significance
Although avocados are high in fat, it is the healthy kind of fat rather than the unhealthy kind. This is the type of fat that people should be eating. Also, avocados are full of essential vitamins and minerals, unlike many other types of fattening foods. Because of this, they can be part of a healthy diet.
Considerations
An entire avocado contains 320 calories due to the high fat content, which is a lot for such a small amount of food. Enjoy them in moderation, and use them to replace foods containing saturated or trans fats, not in addition to these foods.
People who are allergic to latex may also be allergic to avocados as these allergies are commonly found together, according to the George Mateljan Foundation.
Expert Insight
The Harvard School of Public Health recommends monounsaturated fats, like those in avocados, make up approximately 10 percent to 25 percent of daily calories, and polyunsaturated fats make up another 8 percent to 10 percent of daily calories. Minimize saturated fats as much as possible and avoid trans fats altogether.
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