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.
Avocados have 6g of monounsaturated fat, which makes them virtually the only fresh fruit with good fats. They can be a delicious way to help people meet the Dietary Guidelines recommendation to limit calories from added sugars and saturated fats by replacing saturated fat with good fats.
The good fats in avocados help the body to absorb vitamins A, D, and K, and E. They contribute 6g of naturally good fat per 50g serving, one-third of a medium avocado. They actually contribute a substance called phytosterols to ones' diet. They have 38 milligrams of beta-sitosterol per 50g serving, Beta-sitosterol is one of the three predominant phytosterols found in plants.
These compounds may help maintain healthy cholesterol levels. Phytosterols are plant sterols naturally found in plants that are molecularly similar to animal cholesterol. In the intestine, research has shown that they can act to lower the absorption of cholesterol.
According to the FDA, 2 grams of phytosterols per day may help maintain healthy cholesterol levels. Not all cholesterol is bad - the human body needs cholesterol to function properly, however some foods those high in saturated fat raise the levels of bad cholesterol in the blood. Eating sources of good fats in place of saturated fats is also recommended by the American Heart Association to help control cholesterol levels and reduce the risk of cardiovascular disease.
One way you could do this is by using mashed avocado in sandwiches instead of spreads that are high in saturated fats. Avocados are naturally sodium-free, which is just another great reason to make them part of your heart-healthy diet. Want to reduce your intake of calories, saturated fat, cholesterol, and sodium?
Try substituting fresh, healthy avocado in sandwiches, on toast, or as a spread in place of many other popular foods. There are plenty of low-sodium recipes and meals featuring avocados that are as tasty as they are healthy!
The next time you reach for popular spreads or condiments, consider reaching into a fruit bowl for an avocado instead. Whether using it for baking or as a creamy dressing for a sandwich, avocados can provide an excellent and delicious way to reduce your intake of calories, fat, saturated fat, sodium and cholesterol.
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You can throw it in a smoothie for texture or make some guac. Okay, so one whole avocado contains calories, according to the USDA.
That may seem like a lot, but a single serving of the fruit actually racks up only about calories. Here's the deal: As tempting as it is to just down the whole 'cado in one sitting, that baby is packed with healthy fats—and with fats, come calories. That's why the recommended serving size ranges from one-fifth of the fruit according to some RDs to one-third of the fruit according to the California Avocado Commission and the FDA. Since those guidelines aren't exactly cut and dry, you should totally experiment with your avocado serving sizes to figure out what feels most satiating for you.
Just keep in mind, avocados contain about a third of your daily recommended "healthy fat" content more on that later. No matter how you slice them, avocados are pretty good for you. Case in point: One-half of the fruit offers about seven grams of fiber, nearly 30 percent of your recommended daily value of fiber. If you need more convincing, Lydon points out that they also contain an impressive amount of potassium.
While the fat content in avos may seem steep, they're made up of healthy monounsaturated fatty acids MUFAs. It also helps keep you satisfied and satiated between meals. You should be getting around 20 percent of your calories from omega-3 and monounsaturated fats per day—or 60 grams per day if you're eating 2, calories. A whole avocado has almost 20 grams of monounsaturated fats by itself. The American Heart Association recommends eating a variety of nutritious foods, which may help you control your weight, cholesterol, and blood pressure.
References: 1. Department of Health and Human Services and U. Department of Agriculture. December American Heart Association. Avocado Serving and Portion Sizes Learn the difference. Learn More. Search our Recipe Collection.
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