But Avocados From Mexico do contribute good fats and nearly 20 vitamins and minerals to your diet and taste great while doing it.
Remember when we said we were always good? That goes for nutrition, too. Check out all the good news below:. Health coach Talia Pollock breaks down the science behind avocado nutrition. Watch the series here. Did you know fresh avocados are heart-healthy fruits, and essentially the only fruit with good fats? Click below to read more. The avocado is thought to have originated from Mexico, of course - what else would you expect from the home of guacamole and other delicious foods?
Avocados are now grown all over the world where the climate is right mainly in the tropics and Mediterranean countries , but the most delicious avocados still come from Mexico , where they soak in energy from the sun and absorb nutrients from the rich Mexican soil. Because it is a source of good fats, with its creamy texture, and mild flavor, avocados are a very flexible ingredient that can be used in many different types of dishes.
Read on to find out more about the benefits of avocado and what makes it so healthy and nutritious. Avocados contribute unsaturated "good" fats, and good fats can help the body absorb fat-soluble nutrients such as vitamins A, D, K, and E. Healthy avocados contain 6g of naturally good fat per serving - one-third of a medium avocado. Good fats help the body absorb fat-soluble nutrients without raising LDL "bad" cholesterol levels when eaten as part of a healthy diet.
The average avocado weighs grams g and contains calories, or 80 calories per 50g serving. The extra calories in an avocado are well worth the nutritional benefits. You can see the full nutritional breakdown of avocados in the table below:.
Avocados also contain almost 20 vitamins, minerals, and phytonutrients. Healthy avocados are a good source of five essential nutrients: fiber, folate, vitamin K, pantothenic acid, and copper. Avocados also contribute the following nutrients:.
Folate, also known as vitamin B9, is important for producing new cells and supporting the nervous system. It's particularly valuable in pregnancy to ensure the health of the growing fetus.
Avocados are a good source of folate per 50g serving, one-third of a medium avocado. Folate - important for producing new cells and supporting the nervous system.
Lutein is a carotenoid that some research suggests may help maintain eye health as we age. A serving of avocado contains micrograms of lutein. An average, medium-sized avocado contains 24g of fat, which is the highest fat content of any fruit. Most fruits have a high carbohydrate content and only a trace amount of fat, but the avocado likes to be different and switch things around.
The fat content of avocados is what makes their flesh so creamy and means you can blend them up into the most delicious ice cream. Most of the fat in avocados comes from fatty acids called oleic acid. This is a monounsaturated fat that is also the largest component of olive oil.
Dietitians often call monounsaturated fats "good fats" as they have so many benefits to the human body. This helps prevent constipation. One serving contains 2 grams of fiber. Fiber also helps keep you fuller longer, which may prevent overeating. Overweight and moderately obese adult study participants who ate about half of a Hass avocado at lunch felt full for three to five hours afterwards. Blood sugar levels remained more stable than those of participants who ate an avocado-free lunch.
A report found that eating avocados is associated with improved overall diet, nutrient intake, and a reduced risk of metabolic syndrome. Red meats may promote inflammation in the body, due in part to their saturated fat content. Inflammation is another potential risk factor for cardiovascular disease. Avocados may help reduce inflammation in the body. A small study found that eating half of a Hass avocado with a burger instead of eating a burger alone helped reduce the production of substances that promote inflammation in the body.
According to research , avocados may help your body absorb specific nutrients from other foods. Avocados are cholesterol-free, sodium-free, and low in sugar. They are an abundant source of many vitamins and minerals, including the following:. You may have heard about the benefits of eating avocado seeds.
Emerging research suggests that the seeds may have antimicrobial and anti-inflammatory properties. These may help some health conditions, but most of the research used avocado seed extract and not whole, fresh avocado seeds. When enjoyed as part of an otherwise healthy diet, on the other hand, avocados may help you lose weight.
FoodData Central. Avocados, raw, all commercial varieties. Published April 1, Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr.
Gordon B. Academy of Nutrition and Dietetics. Choose Healthy Fats. August 6, Cleveland Clinic. August 7, American Diabetes Association. Glycemic Index and Diabetes. Avocado fruit on postprandial markers of cardio-metabolic risk: A randomized controlled dose response trial in overweight and obese men and women. Metabolic effects of monounsaturated fatty acid-enriched diets compared with carbohydrate or polyunsaturated fatty acid-enriched diets in patients with type 2 diabetes: a systematic review and meta-analysis of randomized controlled trials.
Diabetes Care. Nutr J. Cardiovascular disease risk reduction by raising HDL cholesterol--current therapies and future opportunities. Br J Pharmacol. Anti-oxidant, anti-inflammatory and anti-cancer activities of avocado Persea americana fruit and seed extract. J King Saud Univers Sci. California Avocado Commission. Is it safe to eat the avocado seed? Published Mar 30, Using the avocado to test the satiety effects of a fat-fiber combination in place of carbohydrate energy in a breakfast meal in overweight and obese men and women: a randomized clinical trial.
Avocado intake, and longitudinal weight and body mass index changes in an adult cohort. J Allergy Clin Immunology. American College of Allergy, Asthma, and Immunology. Why does fruit make my throat swell and itch? A comprehensive review of potential warfarin-fruit interactions. J Pharm Practice. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.
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Table of Contents View All. Check out our tips for how to choose and use California Avocados. This is one of the most common questions we receive from avocado lovers interested in avocado nutrition facts. Most people are surprised when they learn about avocado calories.
To put this in perspective, other foods commonly used as spreads and sandwich add-ons contain about twice as many calories per serving — mayonnaise has calories one tablespoon , butter has calories 1 tablespoon and Cheddar Cheese has calories one slice , to name a few. California Avocados are a heart-healthy nutrient-dense choice because of the nutrition provided in those 80 calories. According to the American Heart Association, mono and polyunsaturated fats, when consumed in moderation and eaten in place of saturated or trans fat, can help reduce blood cholesterol levels and decrease risk for heart disease.
California Avocados also provide nearly 20 vitamins and minerals, and phytochemicals or beneficial plant compounds. And the good news is that avocados are also naturally sugar, cholesterol and sodium-free. To save calories, fat, saturated fat, sodium and cholesterol, try swapping California Avocados with other high-fat spreads and dips used on sandwiches and toast, or use blended avocado to create creamy dressings for salads, pasta and rice dishes.
Have you ever tried baking with California Avocados?
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