Nutrition One Whole Avocado

Avocados may be high in fat content, but the good news is they’re not fattening. In fact, avocados are quite good for you. Best known as the main ingredient in guacamole, this green, pear-shaped, rough-skinned fruit grows year-round in California and Florida and has a creamy texture with a slightly nutty flavor. One whole avocado provides a host of healthy nutrients, including dietary fiber, antioxidants and monounsaturated fat.

Nutrients

One whole avocado, also called the “alligator pear,” is rich in monounsaturated fat, fiber, potassium, magnesium, vitamins B-6, C, D, E and K, folate, niacin and riboflavin. Its high content of dietary fiber -- between 11 grams and 17 grams -- provides almost half the daily requirement and helps you absorb its fat-soluble nutrients such as the antioxidant vitamins C and E, beta-carotene and lutein. An avocado offers 60 percent more potassium than bananas do and contains neither cholesterol nor sodium. Its sweet, creamy texture and nutrient-rich content also makes it good for babies.

Monounsaturated Fat

Fat stores energy in your body, influences the release of insulin and has an affect on inflammation. The monounsaturated fat in avocados has a positive effect on cholesterol, inflammation and heart function, which can help reduce risk of diabetes, cardiovascular disease and arthritis. An avocado also fills you up to make you less hungry if you’re watching your weight. One whole avocado contains 22 percent fat, or about 300 calories and 30 g of fat. Other food high in monounsaturated fats includes olive and peanut oils; almonds, hazelnuts and pecans; and pumpkin and sesame seeds.

Health Help

Avocados can lower blood cholesterol and favorably alter the ratio of LDL, or bad, cholesterol and HDL, or good, cholesterol. The antioxidants lutein and beta-carotene help improve eyesight. A diet that includes avocados, can “lower blood pressure, improve lipid levels and reduce estimated cardiovascular risk,” according to a study published in the November 16, 2005, issue of the “Journal of the American Medical Association.” Avocado’s monounsaturated fats and antioxidants can also help reduce the risk of cancer.

Harvest

The most popular type of avocado, the California Hass, ripens only after it comes off the tree, in three to five days at room temperature. You can store it in the refrigerator to slow the process.

Avocado in Your Diet

To eat an avocado, slice it in half and pull out the large seed in the center. Scoop out the pale green flesh and either slice it into a soup, salad or sandwich, or mash it in a bowl with freshly squeezed lemon juice to prevent the flesh from turning brown. Spread the mixture onto a cracker, tortilla chip or a sandwich. To make guacamole, mash one or two whole avocados and add freshly squeezed lime juice, minced garlic, chopped onion, tomato, cilantro and salt to taste.