Avocado is one of the few fruits and vegetables with a questionable reputation. Although it is a source of vitamin K, folate, potassium and fiber, it is also high in fat. A high-fat content does not necessarily make this food bad for your health. Avocados are rich in monounsaturated fats, which promote heart health and basic body functions. When eaten in moderation, avocados make a healthy addition to any diet plan.
Significance
Many people, especially those watching their calorie intake, avoid avocados because of their high calories and fat. One cup of cubed avocado contains 240 calories and 22 g of fat. Compare this to a cup of broccoli, which has just 52 calories and .6 g of fat, or a cup of green beans with 44 calories and .3 g of fat.
Fat
The fat in avocados is primarily monounsaturated. Using monounsaturated fats in lieu of saturated or trans fats can help you lower your cholesterol, according to the American Heart Association. Your body needs some fat to help with hormone production, pad the internal organs, keep your hair and skin healthy and absorb certain vitamins. You should aim to consume between 25 and 35 percent of your daily calories from fats, primarily unsaturated varieties. For a 2,000-calorie diet, this is between 55 g and 77 g of fat per day. A serving of avocado fits within these recommendations.
Nutrients
A 1-cup serving of cubed avocado provides a wealth of other nutrients that promote health. You get 10 g of fiber, which helps keep digestion running smoothly and may contribute to lower cholesterol -- promoting heart health. Avocado, per cup of cubes, also provides 25 percent of the recommended dietary allowance for vitamin C, based on a 2,000-calorie diet. It offers 39 percent of the recommended daily allowance, or RDA, for vitamin K, essential to blood clotting, and 16 percent for vitamin E, an antioxidant. Avocado is a source of folate, which helps with red blood cell production and fetal development. One cup offers 30 percent of the RDA for this nutrient. One cup of avocado also provides 21 percent of the RDA for potassium, more than a small banana.
Uses
The creamy texture of avocados works well in green smoothies or dips. Make a classic guacamole with lime juice and garlic and eat with red bell pepper strips and carrot sticks instead of fatty chips. Add sliced avocado to egg white omelets instead of cheese, which contains saturated fat. Use avocado as a substitute for mayonnaise, another source of saturated fat, on sandwiches.
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