The best-flavored avocados, described as smooth, nutty and buttery, can be purchased in the spring in the United States. Avocados contain high levels of vitamin K and are good sources of potassium, B vitamins and vitamin E. In general, avocados are high in monounsaturated fats. Two varieties dominate the U.S. food market. The California or Haas avocado differs nutritionally from the Florida avocado, also known as the Fuerte avocado.
Fat
As an energy-dense food, avocados contain heart-healthy fats. One cup of pureed Florida avocado contains 23 g of fat. The California variety contains 35 g of fat. You should consume only 20 to 35 percent of your total caloric intake as fat. For a person consuming 2,000 Calories a day, that equates to 44 to 78 total grams of fat each day. If you ate a whole avocado, that would be 30 to 80 percent of your total fat intake for the day. Like other fruits and vegetables, avocado fat is unsaturated fat, which is healthier for your heart than saturated fats. Avocados are a good source of the essential omega fatty acids, alpha linolenic and linoleic. These fats moderate inflammation in the body, which aids in reducing heart disease and cholesterol.
Fiber
A California avocado contains more fiber than a Florida avocado; 16 g vs. 13 g per cup. Every day you should try to get 25 g of fiber if you are a women or 38 g of fiber if you are a man. One cup of pureed avocado provides more than half of a woman's daily fiber requirement. Fiber helps maintain proper bowel function and reduces risk factors for heart disease and some cancers.
Vitamins
When you are cut, thank vitamin K, which contributes to blood clotting and forming a cover over your wound. Eating one California or Florida avocado provides more than 50 percent of your daily requirement for vitamin K. Avocados also provide decent amounts of vitamin C and folate. Although folate content between varieties is similar, the Florida avocado contains twice the amount of vitamin C compared to California avocados. Folate and vitamin C are essential for building your genetic material and immune function, respectively.
Minerals
Sodium and potassium regulate many functions in the body, but as electrolytes they maintain water balance in your body. Americans consume sodium far in excess of the 1200 mg recommended daily. Reduce your sodium intake by eating fresh fruits and vegetables including the avocado, which provides only 18 mg of sodium. Aim to increase your potassium consumption also by eating fresh fruits and vegetables. One pureed cup of California avocado provides 33 percent and the Florida avocado provides 23 percent of your daily potassium requirement.
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