The avocado, a native of Mexico and relative of cinnamon and camphor, grows in tropical and some temperate climates around the world. In California, avocados grow year-round, with the Haas variety accounting for 95 percent of the crop. The avocado is a versatile fruit used in a variety of dishes and also as the base for a milkshake-type beverage in some cuisines. Avocados are particularly healthful and offer considerable nutritional benefits.
Nutrient Content
Avocados deliver a wealth of nutrition in a delicious and versatile package. One cup of avocado contains 36.5 percent of your daily adult requirement for vitamin K, 25 percent for folate, 20 percent for vitamin B-6 and 19 percent for vitamin C and copper. Avocados also outrank bananas for potassium content, and top the list for fiber content at about 10 to 14 grams -- more than any other fruit.
Healthy Fats
No need to fear the fat in avocados, as avocado oil offers healthful benefits. With about 30 grams of fat, or 85 percent of its calories from fat, the avocado is a rich source of monounsaturated and polyunsaturated fats. Avocado oil is primarily comprised of phytosterols -- compounds with anti-inflammatory and cholesterol-lowering benefits. The fatty acid oleic acid, also present in olive oil, comprises more than half of the fat content in avocados. Avocados also contain compounds called polyhydroxylated fatty alcohols, which have anti-inflammatory properties and protect skin from damage. Fat-soluble carotenoids from the avocado and other consumed foods dissolve in avocado oil and are then absorbed as much as four times more effectively as without the oil.
Carotenoids
Avocados contain particularly high concentrations of caroteneoid antioxidants. Carotenoids are widely known for their bright yellow, orange and red colors, but a single avocado contains many members of the carotenoid family. Aside from the most well-known -- beta-carotene, alpha-carotene and lutein -- avocados contain an array of more obscure carotenoids, such as neochrome, neoxanthin, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin and violaxanthin, all with their own slightly different functions that contribute to the anti-inflammatory benefits that have made carotenoids famous.
Blood Sugar Benefits
The combination of fiber and a unique carbohydrate profile give the avocado blood sugar-lowering ability. At 19 percent carbohydrate, the avocado is already a low-carb food. Plus, most of its carbohydrate is comprised of rare forms of sugar thought to block part of the glucose pathway, resulting in lower blood sugar. These sugars diminish to more common types of sugars as the avocado ripens, so it may be advantageous to consume your avocados before they become overripe.
References
- USDA: National Nutrient Database
- "Archives of Dermatological Research"; Polyhydroxylated fatty alcohols derived from avocado suppress inflammatory response and provide non-sunscreen protection against UV-induced damage in skin cells; G. Rosenblat et al.; October 2010
- USDA: Avocados, raw, all commercial varieties
- Avocado.org: Fun Avocado Facts.
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