Avocado or Alligator Pear is a nutrient-rich fruit with green or blackish fruit with a single large seed and yellowish pulp. No matter if you are following a weight-loss plan or just want to include something healthy in your daily routine meal, avocado can fit anywhere.
While most of the fruits are loaded with carbohydrates, Avocado is rich in healthy fats, which renders a lot of health benefits. One can have it raw, relish on various avocado recipes, or enjoy the fruit in the form of smoothies.
This article is for both avocado lovers and those who haven’t tasted it ever but curious to know the health benefits and other tested facts about the fruit. According to the National Center of Biotechnology Information, about one-half or 68 grams of avocado include the following nutrients:
Nutrition Facts Avocado
- Calories- The fruit contains 114 calories.
- Sugar- An avocado has only 0.2 gram sugar.
- Magnesium- 5 milligrams of magnesium is there in this fruit.
- Dietary Fiber- You can get 6 grams of dietary fiber by consuming a medium avocado every day.
- Potassium- Avocados are rich in potassium. You can get 345 milligrams in a medium-sized avocado.
- Vitamin A- 43 micrograms
- Vitamin K- 14 micrograms
- Monounsaturated Fatty Acids- 7 grams
- Vitamin B- 2 milligrams
- Vitamin E- 3 milligrams
Avocado Nutrition Facts and Health Benefits
Avocados are superfood
Yes, you read that right! Pear-shaped avocados are a great source of vitamins, minerals, and other nutrients. What adds a feather on its hat is that the fruit has a minimal calorie count. One-third of a medium avocado or a 50-gram avocado has only eighty calories and is loaded with 20 minerals and vitamins. Adding this nutrient-dense food makes it a perfect choice for those who want to keep their heart-healthy.
Contains healthy fat
You will be surprised to know but the fact is that avocado is the only fruit that is loaded with monounsaturated fat, which is good for your heart. Good fats help our body to absorb nutrients gained from food and fruits. These fats have nothing to do with the cholesterol level.
Avocados are naturally sodium and sugar
It is true that California avocados are pre-rich with sodium and sugar.
Avocados are cholesterol-free
Worried for your high cholesterol? Make avocado a part of your daily meal as the fruit has zero cholesterol.
Absorbs fat-soluble nutrients
Avocados are a nutrient booster and make our body absorb other nutrients such as Vitamin A, Vitamin D, Vitamin E, and Vitamin K.
Good for babies and kids
It is one of the healthiest and creamiest foods that you can add to your baby’s diet. The taste of the fruit is super delicious.
Antioxidants are the substances that protect your cell from harmful free radicals, which can cause several health diseases. California avocados are proven to have many antioxidants, including 136 mcg of carotenoids lutein acid as well as zeaxanthin.
Your fitness friend
As aforementioned, avocados are rich in potassium, which is an electrolyte that aids in muscle contraction and also helps to maintain minerals and fluids balance.
A perfect Keto diet
Keto, a low-carb diet is the talk of the town. Popular dieticians recommend including Avocado in your daily meal as the fruit has a very low carbohydrates value
Can be a part of your DASH diet
Dietary Approaches to Stop Hypertension or DASH is a popular diet plan designed to lower your blood pressure level. The plan focuses on eating more fruits, vegetables, and low-fat dairy foods. Moreover, the plan also includes foods that are loaded with potassium, magnesium, and calcium. Avocados contain healthy fats, which makes it a part of your DASH eating plan.
The nutritional and versatile fruit
Since you can do a lot with your avocado, it would be no wrong to give this fruit the title of being versatile. In other words, you can eat it raw by sprinkling a pinch of salt and pepper on it. You can bake it with one egg, use it while making scrambled eggs, and put it as a topping on your toast to replace your regular butter or margarine. Avocados can also be used as a substitute for mayonnaise and also add it to your salad.
Make it a part of your daily meal and kick start living a healthy lifestyle!
Jackson Roy’s client work mainly focuses on health transformation enabled by technology. He wishes to bring transformation to the health care industry and has a keen interest in writing informational articles.