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A naturally nutrient dense fruit
Eating nutrient-dense foods is one of the healthiest ways to eat. Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. One-fifth of a medium avocado (1 oz.) has 50 calories and contributes nearly 20 vitamins and minerals, making it a nutrient-dense food choice.
Here's The Scoop on the Goodness of Fresh California Avocados.
California Avocados are a fresh, natural, wholesome part of a healthful diet. They’re irresistibly rich in flavor and avocados also provide vital nutrients and phytochemicals. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases.
There are 13 vitamins that the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins.
Potassium has various roles in metabolism and body functions and is essential for the proper function of all cells, tissues and organs. According to the Dietary Guidelines for Americans, 2010 dietary potassium can help lower blood pressure by blunting the adverse effects of sodium on blood pressure.
An antioxidant that protects the body tissue from damage caused by unstable substances called free radicals. At lower levels, vitamin E may help protect the heart. Vitamin E also plays a role in healthy skin and hair.
Helps to lower blood cholesterol if used in place of saturated and trans fats.
Vitamin K is an essential vitamin that plays an important role in blood clotting. It is known as the clotting vitamin because without it blood would not clot. If you don’t have enough vitamin K, you may bleed too much. Some studies suggest that vitamin K helps maintain strong bones in the elderly. The best way to get the daily requirement for vitamin K is from food sources (the Daily Value for adults and kids over the age of 4 is 80 micrograms). Including delicious California Avocados as part of your meals and snacks can help contribute to your daily intake of this essential nutrient. California Avocados supply 8% of the Daily Value for vitamin K per serving (1 oz. or 1/5 of a medium-size avocado).
A water−soluble vitamin and antioxidant that is necessary for normal growth and development. Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.
A water−soluble vitamin that helps the immune system produce antibodies. Antibodies are needed to fight many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells. The body uses it to help break down proteins. The more protein you eat, the more Vitamin B6 you need.
A carotenoid that may be associated with a lower risk of eye diseases, such as cataracts and macular degeneration, and may help maintain the health of skin.
An essential mineral for human nutrition. Helps produce energy and is important for muscle contraction and relaxation.
A water−soluble vitamin that promotes healthy cell and tissue development. This is especially important during periods of rapid cell division and growth such as infancy and pregnancy and helps to maintain normal levels of homocysteine in the blood system.
Do Avocados Contain Antioxidants?
Fruits and vegetables are rich sources of antioxidants, substances that may protect your cells against the effects of free radicals. Free radicals can damage cells, and may play a role in heart disease, cancer and other diseases. Research has shown that people who eat more fruits and vegetables have lower risks of several diseases. However, it is not clear whether these results are related to the amount of antioxidants in the fruits and vegetables, to other components of these foods, to other factors in people’s diets or to other lifestyle choices. What we do know is that there is good evidence that eating a diet that includes plenty of fruits and vegetables is healthy.
Antioxidants are abundant in fruits and vegetables. Some common antioxidants include beta-carotene, lutein, lycopene, selenium and vitamins A, C and E. California Avocados contain many of these antioxidants, including 19 micrograms of beta-carotene, 81 micrograms of lutein, and 4 percent of the recommended Daily Value for vitamins C and E.