Avocado Nutritional Benefits
California Avocados are naturally sodium and cholesterol free and are one of the few fruits that provide "good" fats, 0.5g Poly and 3g Mono per 1 oz. serving.
A 3 oz. serving of avocado contains 76 milligrams beta-sitosterol, a natural plant sterol which may help maintain healthy cholesterol levels.
One-fifth of a medium avocado (1 oz) has 50 calories and contributes nearly 20 vitamins, minerals and beneficial nutrients, including 4% of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 8% folate, 4% fiber, 2% iron, 4% potassium, with 81 micrograms of lutein and 19 micrograms of beta-carotene.
They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.
Lutein is a natural antioxidant that may help maintain eye health as we get older. By adding avocado to foods like salads, salsa, soups or sandwiches you can get more of the phytonutrient lutein in your diet.
Avocado Nutrition Label
Avocado and Your Heart
According to the American Heart Association, mono and polyunsaturated fats, when consumed in moderation and eaten in place of saturated or trans fats, can help reduce blood cholesterol levels and decrease risk for heart disease. Avocados are one of the few fruits that provide "good" fats.
The Dietary Guidelines for Americans, 2010 emphasizes choosing nutrient-dense foods from each food group as the best approach to meeting nutrient needs within calorie recommendations. 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. California Avocados are naturally nutrient dense containing the following key nutrients/daily values: per 30g/1 oz serving (1/5th of a medium avocado):
- Vitamin K: 6.30 mcg / 8% DV
- Folate: 27.00 mcg / 7% DV
- Vitamin B6: 0.080 mg / 4% DV
- Vitamin C: 2.40 mg / 4% DV
- Vitamin E: 1.20 IU / 4% DV
- Potassium: 140.00 mg / 4% DV
- Fiber: 1.00 g / 4% DV
More than 60 percent of U.S. adults are either overweight or obese and they’re looking for good-tasting foods like avocados. Diet and exercise work in harmony – together they can accomplish more than either could alone. Avocado can fit into your fitness diet as they offer a variety of nutrients, such as monounsaturated fat, vitamin E, potassium and magnesium that help keep metabolism and energy level in high gear to improve strength.
Avocados also satisfy your craving for something deliciously creamy, offer the pleasing taste and texture to help you stay on track, and give emotional satisfaction that comes from knowing that avocados not only taste good, but offer a variety of nutritional benefits too.
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Babies & Children
Avocados can be an important part of your baby's growth and development. In addition to the nutrients listed above, a one ounce serving contains 3.5 grams of unsaturated fats, which are known to be important for normal growth and development of the central nervous system and brain.
The avocado's smooth, creamy consistency makes it one of the first fresh fruits a baby can enjoy. Avocados may be mashed and served in a variety of ways and do not require cooking. Mash with a fork to the consistency appropriate for your baby. Source: American Academy of Pediatrics Pediatric Nutrition Handbook.
Prominent and popular pediatrician, Dr. Bill and his wife, R.N., Martha Sears, rank avocados #1 on their Top 10 list of fruits that are packed with good-for-you nutrition.
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Smart Spreads & Dips
Healthy eating and avocados go hand in hand. Whether it's calories, fiber, saturated fat or cholesterol, avocados have more of what you want and less of what you don't want. Naturally cholesterol and sodium-free, avocados are a creamy and nutritious alternative to saturated fat laden spreads, toppings and dips. When you compare the numbers, they tell a deliciously satisfying story:
Avocado Bagel Spread:
Spread mashed California avocado and fresh herbs (cilantro, garlic or basil) on a bagel instead. Top with a splash of fresh lemon juice and start the day a better way!
Consider 2 tablespoons of California Avocados vs. 2 tablespoons of cream cheese on a 2 oz. plain bagel:
- Avocado Spread : 196 Calories, 4 g Fat, 1 g Saturated Fat, 2 mg Cholesterol & 2 g Fiber
- Cream Cheese Spread : 257 Calories, 11 g fat, 6.5 g Saturated Fat, 32 mg Cholesterol & 1 g Fiber
Dip into guacamole with a low-fat tortilla chip. You'll get a fiesta in every bite while eating less fat.
Consider 2 tablespoons of Guacamole vs. 2 tablespoons Onion Dip with 2 oz. baked chips:
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- Avocado Spread : 266 Calories, 5.5 Fat, 0 g Saturated Fat, 0 mg Cholesterol & 5 g Fiber
- Cream Cheese Spread : 283 Calories, 6 g fat, 3 g Saturated Fat, 0 mg Cholesterol & 4 g Fiber