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Health Benefits of Avocados
We are so lucky to live in a place where avocado is a locally grown seasonal fruit! (Sshh – it’s Florida!)
Avocado is not a typical fruit – it isn’t sweet like most fruits are, and instead of being rich in carbohydrates (fructose mostly), it is abundant in healthy fats and other beneficial nutrients.
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Nutritional Profile of Avocados
Avocados contain up to 20 different vitamins and minerals, including:
- Vitamin C – 17% of the daily value (DV)
- Vitamin B5 – 14% of DV
- Vitamin B6 – 13% of DV
- Vitamin E – 10% of DV
- Vitamin K – 26% of DV
- Folate – 20% of DV
- Potassium – 14% of DV
Avocados also contain vitamin A, B1, B2, B3, magnesium, copper, zinc, iron, and phosphorus.
They are rich in fiber (7 g per 100 g (3.5 oz) serving), low in saturated fat and have no cholesterol in them.
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Monounsaturated Fatty Acids (MUFAs)
Around 77% of calories in avocado come from fat, making it the fatter fruit. Most of the fats in avocado is Monounsaturated Fatty Acids, or MUFAs, linked to health benefits. Oleic acid specifically has been shown to have an effect of genes related to cancer reduction.
Avocado oil is a better choice for cooking in high heat (frying or searing) since it has a high smoke point, making it more heat-resistant. Other oils tend to be prone to heat-induced oxidation, increasing the amount of damaging free radicals.
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Help Absorb Fat-Soluble Vitamins
The fat in avocados make fat-soluble vitamins A, D, E and K more available since they require fat for absorption. Adding avocados to your meal ensures bioavailability of these vitamins.
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Fiber-Vibrant
As mentioned above, avocados are loaded with fiber. Fiber is an essential nutrient required for gut and immune health as well as regularity and cardio-vascular resistance. Fiber is known to aid in weight loss, reducing blood sugar spikes, and lowering risk of many diseases. The fiber in avocado is both soluble fiber, particularly important to feed friendly gut bacteria, and insoluble – promotes bowel health and regularity.
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Antioxidant-Rich
The antioxidants in avocado are carotenoids lutein and zeaxanthin – incredibly beneficial for eye health, lowering the risk of macular degeneration and cataracts.
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How to Eat Avocados?
Eat them chopped in a salad, smashed atop of a toast, in a zesty guac, or by itself with a spoon. Possibilities are endless, just add a little (or a lot!) to
your daily diet to reap health benefits of avocados.
Stay nourished my friends!
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