There's more to fresh California Avocados than great taste. Learning about avocado nutrition facts can help inspire you to find more ways to incorporate this premium fruit into your healthful diet.
The Dietary Guidelines for Americans, 2010 recommends that Americans increase their intake of dietary fiber and states that dietary fiber that occurs naturally in foods may help reduce the risk of cardiovascular disease, obesity, and type 2 diabetes, as well as help provide a feeling of fullness and promote healthy laxation. One-fifth of a medium California avocado (1 ounce) provides 8% of the Daily Value for fiber, while enjoying one-half of a medium California avocado provides 20% of the Daily Value for fiber.
Avocados can act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as vitamins A, D, E, and K, in foods that are eaten with the fruit.
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 (yes, they are really a fruit) that provide “good” fats (0.5 g Poly and 3 g Mono per 1-oz. serving). According to David Heber, M.D., director of the Center for Human Nutrition at the University of California, Los Angeles, “Increasing your intake of fruits and vegetables can reduce heart disease by providing heart healthy nutrients and phytonutrients such as the monounsaturated fat and lutein in avocados. Compared to other commonly eaten fruits, California Avocados rank highest in lutein, which acts as an antioxidant and betasitosterol, which may block cholesterol absorption.”
Over 75% of the fat in avocados is unsaturated (monounsaturated and polyunsaturated fats), making them a great substitute for foods high in saturated fat. When used in place of other fats avocados can be part of the DASH eating plan, which may help you control your blood pressure, and the creamy texture of the fruit helps make dishes satisfyingly delicious.