Native to Mexico, the avocado has a pebbly, leathery skin covering a buttery green-yellow flesh. Also known as the alligator pear, the avocado gets a bad rap because of its high fat content. It's quite healthy, though, with very little saturated fat, a big boost of fiber and many vitamins and minerals. Avocados can be part of a healthy diet when eaten in moderation.
Nutrition Basics
Avocados serve up 240 calories per 1-cup serving. You will also get 22 g of fat in every cup of avocado. Both these amounts seem quite high considering this accounts for 12 percent of the calories you may consume each day and 28.2 to 50 percent of the fat you should eat daily if you adhere to a 2,000-calorie diet. The nutritional benefits may outweigh the negatives, however, and even though avocados are quite high in fat, only 3.2 g per serving of this fat is saturated. Each portion of avocado also provides you with 12.8 g of carbohydrates and 3 g of protein.
Fiber
One serving of avocado contains 10 g of fiber, an amount that helps you meet the daily recommended intake of 25 to 38 g fiber per day. The fiber in avocados can decrease your risk of type 2 diabetes, some types of cancer, diarrhea and diverticulitis, according to MayoClinic.com. It may also play a role in helping you to lose weight or keep weight off.
Vitamins
Eat a serving of avocado, and you get 25 percent of the vitamin C you require each day. You also get 21 percent of the pantothenic acid you need daily and 19 percent of the daily recommended intake of vitamin B-6. A serving of avocado also provides 4 percent of the vitamin A, 7 percent of the thiamine, 11 percent of the riboflavin and 13 percent of the niacin your meal plan should include each day.
Minerals
The avocado is a good source of potassium, with 21 percent of the daily recommended intake per serving. Each portion of avocado also provides 11 percent of the magnesium and 14 percent of the copper your body requires every day. You'll get smaller amounts of calcium, iron, phosphorus and zinc.
Omega-3 Fatty Acids
The avocado serves up healthy omega-3 fatty acids, a compound that may decrease your risk of developing heart disease. The omega-3 fatty acids in avocados may also offer cognitive perks, including easing symptoms of depression and attention-deficit disorders and lessening the severity of bipolar disorder and schizophrenia, according to the University of Maryland Medical Center.
Warning
Avocados may be good for you, but they are not good for your pets. A component of the avocado called persin can be toxic to cats, dogs and other animals, damaging the lungs and heart. Do not allow your pets to consume any part of the avocado, and keep them out the reach of pets to avoid accidental ingestion.
References
- Fitbit: Avocado, Raw
- MayoClinic.com: Healthy Diet: End the Guesswork With These Nutrition Guidelines
- MayoClinic.com: Dietary Fiber: Essential For a Healthy Diet
- "Fallbrook Bonsall Village News"; Avocadoes Are Doggone Good...Canines?; April 2007
- University of Maryland Medical Center: Vitamin C
- Harvest of the Month; Exploring California Avocados; 2007
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