Omega 3 Fatty Acids In Avocados

Omega-3 fatty acids are a healthy polyunsaturated fat, important in growth, development and the functioning of the brain. Omega-3s may also have the ability to promote a healthy heart. Avocados do contain some polyunsaturated fat, although the majority of the fat found in this dark green fruit is of the monounsaturated variety.

Omega-3 Fatty Acids

Though found in small quantities in avocados, the best sources of omega-3 fatty acids are cold water fish such as salmon, mackerel, tuna or sardines. They are also found in high quantities in flax seed, walnuts, soybeans or pumpkin seeds or flax seed oil, walnut oil, soybean oil or pumpkin seed oil. Canola oil is also a good source of omega-3s.

(University of Maryland Medical Center, see reference 1)

Fat Content

One ounce, or one fifth, of an avocado contains .5 g of polyunsaturated fat, in comparison to 3 g of monounsaturated fat. Avocados also contain a small amount of saturated fat, .5 g per 1 oz. serving. Though saturated fat is best limited in a healthy diet, the health benefits of polyunsaturated fat are more important and most people don't eat enough of these healthy fats.

Cholesterol and Blood Pressure

Monounsaturated fats may reduce bad LDL and total cholesterol, and raise good HDL cholesterol. Omega-3s may have the ability to reduce triglycerides as well as help prevent abnormal heart rate and limit the amount of plaque build-up in the arteries of the heart. The combination of mono and polyunsaturated fats, as found in avocados, may be a great way to affect your cholesterol levels and the health of your heart.

Weight Loss

The fat found in avocados will not likely result in weight gain. Avocados can be eaten as part of a healthy diet for weight loss or weight maintenance. A 2005 study examined 61 individuals divided into two groups, both of which consumed calorie and fat-restricted diets with the same amount of calories and fat. The experimental group consumed 30 of their allotted fat grams by eating 200 g of avocado per day. At the end of this six-week study, both groups had lost weight. The high fat content of the avocado, as a replacement for other, saturated fats, did not affect the experimental group's ability to lose weight.

Omega 3 Fatty Acids in Avocados