Avocados are one of the few produce selections that are a good source of dietary fat. The type of fat in avocados is mostly unsaturated, as this dark green fruit contains both monounsaturated and polyunsaturated fats. However, avocados also contain a small amount of saturated fat, the dietary intake of which should be limited due to the ability of saturated fat to increase the risk of heart disease. Because most people don't consume enough heart-healthy unsaturated fat, the benefits of avocados in the diet outweigh the risk they may present with their minimal saturated fat content.
Total Fat
A 1-oz. serving, or one-fifth of an avocado contains 3 g of healthy monounsaturated fat, 0.5 g of polyunsaturated fat and 0.5 g of saturated fat. In an entire avocado, this works out to be 15 g of monounsaturated fat, 2.5 g of polyunsaturated fat and 2.5 g of saturated fat. The type of polyunsaturated fat in an avocado is the potentially healthy-boosting omega-3 fatty acid.
Health Benefits
The body cannot manufacture omega-3 fatty acids, so it needs to come from foods. Omega-3 may lower the risk of heart disease, cancer and arthritis due to its potential ability to reduce inflammation in the body. In addition, it may help improve brain function and memory.
Fat-Soluble Vitamins
The fat in avocados is also important to help the body absorb the fat-soluble vitamins A, D, E and K. When foods containing these vitamins are eaten along with avocado, the amount of the fat-soluble vitamins the body is able to absorb is increased. Vitamins A, C and E are important antioxidants and vitamin K plays a crucial role in blood clotting.
Menu Suggestions
Avocados have a light, buttery flavor that adds a little extra to salads when sliced as a topper. They brown easily, so add them right before you serve the salad, or brush them with a little lemon or lime juice. You can also make guacamole with avocados, giving you a fresh, homemade dip or spread. To make guacamole, mash an avocado, and add a little salt, lemon juice, some diced onion and tomato.
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