Avocados are a source of unsaturated fatty acids, a healthy fat that may help protect you against certain diseases. However, not all types of unsaturated fatty acids contain omega-3 fatty acids. Avocados are a source of only certain types of omega-3s.
Background
Monounsaturated and polyunsaturated fatty acids are two types of unsaturated fats. Omega-3s are a type of polyunsaturated fatty acid. Three main omega-3 fatty acids are DHA, EPA and ALA. Much research has studied the effects of omega-3 fatty acids DHA and EPA from fish oil supplements on disease prevention.
Benefits
According to Medline Plus, taking fish oil supplements containing DHA and EPA is likely effective for preventing heart attacks and strokes and is effective for helping reduce blood triglyceride levels. However, most people can convert omega-3 ALA to DHA or EPA, although consumption of ALA may not have the same beneficial effects on disease prevention as DHA and EPA. However, according to the University of Maryland Medical Center, walnuts rich in ALA have been reported to help lower blood cholesterol and triglyceride levels in some people.
Omega-3s in Avocados
Avocados do not provide omega-3s DHA or EPA. However, they do provide a significant amount of omega-3 ALA. According to the U.S. Department of Agriculture Nutrient Data Laboratory, one raw avocado provides about .22 g of ALA. Avocados are also high in monounsaturated fatty acids, which can help lower your blood cholesterol when used instead of saturated fats, according to the American Heart Association.
ALA Recommendations
The Institute of Medicine Food and Nutrition Board provides recommended daily reference intakes for macronutrients, including ALA, or alpha-linolenic acid. Using this reference, daily ALA requirements are 1.6 g for adult men, 1.1 g for adult women, 1.4 g for pregnant women and 1.3 g for women who are nursing; ALA requirements for children are .5 g for infants, .7 g for children ages 1 to 3, .9 g for children ages 4 to 8, 1 g for girls ages 9 to 13, 1.2 g for boys ages 9 to 13, 1.1 g for girls ages 14 to 18 and 1.6 g for boys ages 14 to 18.
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