Avocados are a tropical fruit that originated in Mexico; today there are more than 30 varieties and hybrids cultivated world-wide. The fruit has a leathery green skin with a pebbly texture that turns black as the fruit ripens. Because of its rough exterior and shape, the avocado is also known as the alligator pear. The interior is pale green with a smooth, buttery texture and a mild green taste. The avocado adds a rich texture to savory and sweet dishes. Avocado is also a heart-healthy food, rich in several vital nutrients.
A Nutrient-Dense Food
Avocados are considered nutritiously dense, and they have a relatively low number of calories per serving. One-fifth of a medium avocado has 50 calories and 4.5 grams of fat -- 3 g of monounsaturated fat, 0.5 g of polyunsaturated fat and 0.5 g of saturated fat. Each serving also has eight percent of the daily value of vitamin K, seven percent of the daily value of folate, and four percent of the daily value of vitamins C and E as well as several B vitamins: B6, pantothenic acid, niacin and riboflavin. Avocados also have four percent of the daily value of potassium, two percent of the daily value of the B vitamin thiamin and two percent of the daily value of magnesium.
Benefits of Avocado Vitamins
The B-vitamins in avocados help with energy metabolism, nerve function and red blood cell (RBC) formation. Additionally, the B-vitamin folate promotes healthy cell development and healthy fetal development. Vitamin E is a fat soluble antioxidant that, along with vitamin K, contributes to RBC formation and helps the body absorb and use vitamin K. Vitamin E and K also contribute to heart health and healthy skin and hair. Vitamin C is another antioxidant responsible for collagen formation and the growth and repair of body tissues, such as tendons, ligaments and blood vessels.
Benefits of Avocado Minerals
The magnesium in avocados controls the production and transport of energy and protein and plays a role in muscle contraction and relaxation. The lutein contributes to eye and skin health and reduces the risk of macular degeneration, an age-related form of blindness. Potassium controls muscles and nerve function and regulates the acid-base balance in the body as well as protein and amino acid synthesis and carbohydrate metabolism.
Benefits of Avocado Oils
Avocados contain monounsaturated fats that can help reduce blood cholesterol and decrease your risk for heart disease. Avocados are also considered "booster" foods because they enable you to absorb more fat-soluble nutrients from other foods. For example, eating avocado with tomato provides lutein from the avocado and also allows you to absorb more of the lutein, as well as the alpha and beta carotene in the tomato.
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