Avocados are a cool, creamy fruit grown primarily in the southern regions of California. Nutrient dense, they can be a delicious part of a healthy diet as they are packed with vitamins, minerals and phytochemicals that energize and protect the body.
Nutrients
Avocados provide a combination of 20 vitamins, minerals and phytonutrients. These nutrients include the following recommended daily values: vitamin E, 4 percent; vitamin C, 4 percent; folate, 4 percent; fiber, 4 percent; iron, 2 percent; potassium, 4 percent; lutein, 81 micrograms; and beta-carotene, 19 micrograms.
Nutrient Boost
Avocados are sodium-free and cholesterol-free. They provide a nutrient boost when eaten with other foods by supporting the body's absorption of alpha-carotene, beta-carotene and lutein.
Calories and Fat
One serving size of avocado, about one-fifth of the fruit, has approximately 50 calories and 3 1/2g of unsaturated fats. Unsaturated fats are crucial to brain and nervous system development, thereby making this an ideal fruit for babies.
Monounsaturated Fats
Unlike most fruit, avocados contain monounsaturated fat, which has been shown to increase desirable cholesterol (HDL) and reduce undesirable cholesterol (LDL).
Fat Substitute
Avocados have a mild, nutty taste and creamy texture. This makes them suitable as a substitute for unhealthy fats you might normally add to foods. For example, spreading a bagel with 1 oz. of mashed avocado rather than butter can save 18g of fat and nearly 150 calories.
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