Avocados, also colloquially called alligator pears, are prized for their heart-healthy fats and creamy taste. These fruits have a dark green inedible skin and a yellow-green flesh that can be eaten raw or cooked into other dishes. One popular way to consume avocados is as the main ingredient in the Mexican dip guacamole. Avocados can also be used to make home-made baby food and are considered a good first food for infants getting started on solids. Avocados are a nutrient-dense food, with high levels of nutrients and phytochemicals in comparison to their calorie content.
Basic Nutrition
A single raw avocado that has been peeled and pitted, weighing approximately 136 g, contains 227 calories. The fat content is 21 g, 3 g of which is saturated fat. The remaining fat in avocados includes 13.3 g of heart-healthy monounsaturated fat and 2.5 g of polyunsaturated fat. The carbohydrate content of an avocado is 12 g, including 9 g of dietary fiber. An avocado contains 3 g of protein and 11 mg of sodium. Avocados are a cholesterol-free food.
Micronutrients
A raw avocado supplies 36 percent of the daily value of vitamin K, 28.6 mcg. It also supplies 121 mcg of folate, 30 percent of the daily value of this vitamin. Avocados also contain vitamins A, C, E and B6, thiamin, niacin, riboflavin, choline and pantothenic acid. Minerals found in avocados include calcium, phosphorus, magnesium, iron, copper, potassium, selenium, zinc and manganese.
Phytochemicals
Avocados contain high levels of the carotenoid lutein, Other carotenoids in avocado include zeaxanthin, alpha-carotene and beta-carotene. These carotenoids may work together with the vitamin E in avocados to help prevent cancer and protect eye health. Because avocado is high in fat, the bioavailability of these fat-soluble phytochemicals may be increased. The antioxidant phytochemicals beta-sitosterol and glutathione are also present in avocado.
Health Benefits
One of the monounsaturated fats in avocado, oleic acid, can lower cholesterol, according to World's Healthiest Foods. The potassium and folate in avocados also contribute to heart health. The fiber in avocados can help maintain the health of the digestive tract and may aid in the prevention of colon cancer. The high levels of antioxidants in avocados may provide a protective effect against cancers, immune disorders and cellular aging.
Considerations
Despite the healthful nature of the fat in avocados, these fruits should be consumed in moderation so as to control overall dietary fat intake. Replacing other fat sources, such as butter, with avocados may help dieters lose weight and maintain weight loss. Some people who have an allergy to latex my also react to substances in avocado called chitinases and may want to avoid avocados for that reason.
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