Avocados are grown year round in California which produces 90 percent of the nation's avocado crops. The California Avocado Commission lists the Hass variety of avocado as the most commonly consumed in the United States. Adding avocados to your diet can have numerous health benefits as long as they are eaten in moderation. Avocados can be enjoyed in a fresh dip, sandwich or added to a salad.
Heart Health
You need to consume monounsaturated, unsaturated and polyunsaturated fats as part of a healthy diet. Avoid saturated and trans fat which can increase your LDL or "bad" cholesterol. The American Heart Association lists avocados as one of the best sources of monounsaturated fats, or MUFAs. Avocados contain mainly MUFAs which are the "good" fats that help to lower your LDL blood cholesterol. MUFAs can also reduce your risk of heart disease and stroke. There's 3 g of MUFAs in 1-oz. of fresh avocado.
Eye Health
The California Avocado Commission reports that vine-ripened avocados contain lutein, which is an important carotenoid necessary for good eye heath. Lutein may protect your eyes against macular degeneration, known as the leading cause of blindness in seniors. One ounce of avocado contains about 80 mcg of lutein.
Digestive Health
Avocados contain fiber that your body needs for digestion. One 1-oz. serving of avocado has a full gram of fiber, which is about 4 percent of your entire fiber content for the day. Depending on your weight and gender, you need to consume between 25 and 35 g of fiber each day. Having a diet high in fiber normalizes bowel movements, maintains bowel health and may reduce your risk of colon cancer, according to the Mayo Clinic.
B Vitamins
Avocados include several B vitamins including folate, riboflavin, pyridoxine, niacin and riboflavin. B vitamins are important in your body for blood formation, tissue development and food metabolism. A single 1-oz. serving of avocado contains about 4 percent of your daily dietary needs of each of these vitamins.
Fat Soluble Vitamins
Avocados are a good source of fat soluble vitamins E and K. Vitamin E acts like an antioxidant in your body and is used to protect tissues against free radicals. This is important to reduce the effects of aging, minimize your risk of certain types of cancers and protect your organs. One ounce of avocado has 1.2 IU or 4 percent of your daily value of vitamin E. Vitamin E also plays a role in red blood cell formation and helps your body use vitamin K for blood clotting. Each 1 oz. serving of avocado contains 6.3 mcg of vitamin K, which is 8 percent of the amount you need for the day.
Member Comments