The
avocado, also known as an alligator pear, is a fruit loaded with nutrients. It
is packaged in a bumpy, rough peel that starts off green and then turns black
as it ripens. The creamy green interior flesh offers your body several key
health benefits. A diet rich in plant-based foods such as the avocado has been
associated with decreased risk of heart disease, cancer and stroke.
Basic Nutrition
One
medium avocado contains approximately 322 calories, 29.5 grams of fat, 17 grams
of carbohydrates, 4 grams of protein and 13.5 grams of fiber. Components that
act as antioxidants, such as alpha and beta carotene have been identified in
avocados. A medium sized fruit provides about 974 mg of potassium, which is
important for fluid balance, and 163 mcg of folate, which is necessary for
metabolic reactions. They also have vitamins E, C and B6.
Fat
Avocados
are an excellent source of healthy fats. In particular, they contain a large
amount of monounsaturated fats that, in addition to polyunsaturated fats, are
where the majority of your fat intake should come from. Monounsaturated fats
help promote healthy cholesterol levels that may reduce your risk of heart
disease. Monounsaturated fats also aid in maintaining proper insulin levels and
blood sugar control which are important for prevention and management of
diabetes.
Fiber
Avocados
rated one of the highest sources of fiber in an evaluation of nutrients in
several tropical fruits by the University of Florida. Fiber plays a role in
reducing heart disease, controlling blood sugar and supporting normal
digestion. The Mayo Clinic suggests that fiber can help with weight loss, may
reduce your risk of diverticular disease and may decrease symptoms of irritable
bowel syndrome.
Phytonutrients
Lutein
and zeathanthin are two phytochemicals believed to support healthy vision that
have been discovered in avocados. Naturally occurring plant sterols that are
connected to lowering cholesterol levels are also present in the fruit.
Researchers at Ohio State University point out that phytochemicals from the
avocado can inhibit cell growth and facilitate cell death in precancerous and
cancer cell lines. The 2007 study suggests that avocados may be valuable in the
prevention of cancer.
References
- Centers for Disease Control and Prevention; Polyunsaturated Fats and Monounsaturated Fats; February 2011
- California Rare Fruit Growers, Inc.; Avocado
- University of Florida IFAS Extension; What's in your Tropical Fruit?; Susan S. Percival and Brooke Findley; July 2008
- The Mayo Clinic; Dietary Fats: Know Which Types to Choose; February 2011
- American Dietetic Association; Kids Eat Right; A to Avocados; Roberta Duyff
- The Mayo Clinic; Dietary Fiber Essential for a Healthy Diet; November 2009
- Pubmed; Chemopreventive Characteristics of Avocado Fruit; Ding H. et al., October 2007
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