Nutritional Value Of Avocados

Avocados are native to the warm climates of South America but now are grown throughout the world. The Centers for Disease Control reports that ancient Mayan culture believed that the first avocado ever eaten was consumed by a Mayan princess, and that it held mystical and magical powers. While they might not be magical, avocados' nutritional value and properties are beneficial to overall health.

Vitamin Content

The National Institutes of Health reports that there are 13 vitamins that your body needs to stay healthy. Good news for avocado fans: Avocados deliver 11 of them. According to the USDA National Nutrient Database, the highest content is of vitamin K, with 31.5 micrograms in a 1 cup serving of cubed avocado. The same serving also delivers vitamin C, with 15 mg or 25 percent of the recommended daily intake set by the Institute of Medicine. The B vitamin family also is delivered, with 122 micrograms of folate or 30 percent of the RDI, and 2.1 mg of pantothenic acid, also known as B-5. Rounding out the avocado's vitamin content are vitamin E and the rest of the B vitamin family, minus B-12. Vitamin B-12 is available primarily from animal sources. While these amounts reflect the vitamin content in 1 cup of cubed avocado, be aware that the serving size per person of avocado is actually 1/2 cup, according to the Centers for Disease Control.

Mineral Content

Minerals are necessary for several bodily functions, from maintaining strong bones to regulating your heartbeat, according to the NIH. Avocados deliver several vital minerals to the body to help it function optimally. Potassium delivers the highest amount, with 727 mg, which is nearly 20 percent of the RDI. FamilyDoctor.org reports that many Americans people do not get enough potassium in their diet. Adding some avocado to your routine can help remedy that if it applies to you. Other minerals in avocados are manganese, magnesium, phosphorous, iron, zinc, calcium, sodium, selenium and fluoride.

Fat Content

Though you might not think that having fat content would be beneficial, the fat in avocados is good for your health. Avocados are a source of monounsaturated fat, which along with polyunsaturated fat is the type that should be included in the diet. Monounsaturated fats help maintain the health of cells in the body, lower bad cholesterol, protect against heart disease and reduce your risk of stroke, according to the American Heart Association. A 1 cup serving of avocado contains 22 g of fat, 15 g of which are monounsaturated and 3 g of which are polyunsaturated. The March 2005 issue of the "Journal of Nutrition" reports that when added to salsa or salad, the fats in avocados help you absorb healthy phytochemicals called carotenoids.

Health Benefits

The value of an avocado goes beyond its vitamin, mineral and monounsaturated fat content. The Jan.-Mar. 2007 issue of "Archivos de Cardiologia de Mexico" reports that when researchers studied the effects of adding avocado to the diet of lab rats, they found that after only five weeks, HDL or good cholesterol levels had improved and triglyceride levels had decreased. Such benefits have a positive impact on heart disease risk. Avocados also are reported to have anti-cancer properties, according to the October 2007 issue of "Seminars in Cancer Biology."