Avocados are a fruit that originated in Latin America. They grow in subtropical regions throughout the world, primarily in California and Florida in the United States. The cuisine of Mexico and Central America showcases avocados -- including them in dips, on meats, and in burritos and tacos. Identifying a perfectly ripe avocado can be challenging. The creamy green flesh is ripe when the skin is dark purple or black. If you only eat half, leave the seed in the uneaten portion, and the flesh will resist discoloration. The high fat content in avocados presents a nutritional concern for many consumers when deciding how often to eat the buttery fruit.
Fat
Avocados are the most fattening fruit. One avocado provides 29.5 g of fat, almost 50 percent of the 65 g daily value recommended by the FDA. The fat content might seem like a contraindication for eating an avocado, but the fat it provides is called monounsaturated, which provides health benefits. The saturated fat constitutes 4.3 g of total fat content.
Other Nutrients
An avocado provides 322 calories, or 16 percent of a standard 2,000-calorie diet. The fiber content is 13.5 g, or 54 percent of the 25 g FDA daily value. The vitamins it provides include 6 IU of vitamin E, or 20 percent of the 30 IU FDA daily value, and 20 mg of vitamin C, or 33 percent of the 60 mg FDA daily value. The mineral values include 975 mg of potassium, 105 mg of phosphorus and 1 mg iron. The daily values for these minerals are 3,500 mg, 1,000 mg and 18 mg, respectively. The valuable nutrient content of an avocado offsets the high proportion of fat and calories it contains.
Cardiovascular Disease Prevention
The oleic acid compounds in an avocado lower LDL cholesterol and improve cardiovascular health, according to a 2008 review of the avocado's benefits by the Instituto Dante Pazzanese de Cardiologia da Secretaria de Estado de Saúde de São Paulo in Brazil. Oleic acid is the same healthy substance olive oil provides.
Cancer
The healthy compounds in an avocado prevent the development of cancer, according to researchers at Ohio State University in a 2007 study. The researchers extracted phytochemicals from avocados and inserted them in cancer cells. The effects caused cancer cell death. They concluded that eating avocados might prevent cancer.
Frequency of Avocado Consumption
Including an avocado in the diet provides a variety of health benefits. They have a rich, pleasant flavor and add substance to salads and Latin American meals. How often you consume avocados is related to the other foods you include in your diet. Eating an avocado, or a portion of one, makes more sense on days when low-fat foods are included in your diet.
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