Smooth and creamy avocados are a good addition to salads and dips and are a staple of many Mexican dishes. While they are fairly high in fat, it's mostly a healthy fat, and avocados are considered heart-healthy. Avocados grown in Mexico are available year-round in grocery stores, making it easy to add the fruit to your healthy diet.
Identification
There are dozens of varieties of avocados, but the type that is grown in Mexico and imported into the United States are Hass avocados. The U.S. Department of Agriculture allowed importation of Mexican avocados beginning in 2005. The avocados all come from the state of Michoacán in central Mexico. Hass avocados are oval shaped, with a rough-textured outer skin. The inner flesh is pale green; when ripe, the outer skin is a very dark, almost black, color.
Calories and Fat
There are 120 calories in 1/2 cup of cubed avocado; 100 of the calories stem from the fat content, with 11 g of total fat in each serving. Only 1.5 g of fat is saturated. The rest of the fat is monounsaturated, making avocados a great source of the healthy fat, according to the Centers for Disease Control and Prevention. Saturated fat can cause high cholesterol levels but monounsaturated fat can lower cholesterol levels, notes the American Heart Association.
Nutrients
A serving of 1/2 cup of cubed avocado contains 6 g of carbohydrates, of which 5 g are dietary fiber. There is 1 g of protein, no cholesterol and only 5 mg of sodium. Each serving provides 10 percent of the vitamin C you need each day, as well as two percent of your recommended daily intake of vitamin A and iron. Mexican Haas avocados are also a good source of folate, vitamin E, potassium, magnesium and B vitamins.
Health Benefits
Not only do avocados pack a lot of nutrients into a small package, they help you absorb nutrients contained in other vegetables, reports researchers at Ohio State University. Researchers there found that consuming avocado with a salad significantly increased the absorption of carotenoids, which aid in preventing cancer, heart disease and blindness. Avocados are an excellent source of potassium, with more than 300 mg in a quarter of the fruit. Potassium is important to heart health and can help lower blood pressure.
References
- Centers for Disease Control and Prevention: Fruit of the Month: Avocado
- U.S. Department of Agriculture: Mexican Hass Avocado
- Avocados From Mexico: Nutrition
- Ohio State Unversity Extension; Study: Fats in Avocados Help Body Absorb Carotenoids; Martha Filipic; March 2005
- American Heart Association: Knowing Your Fats
- Colorado State University Extension; Potassium and Health; J. Anderson, et al.; August 2008
Member Comments