When it comes to eating healthily, avocados are the most popular fruit! We’re drooling over avocado toast and showing off our trendy avocado smoothies, but do we really understand what avocado is and why it’s considered a super-food? Let’s examine what makes this fruit unique from a nutritional standpoint.
Avocado is a mildly flavored, single-seeded fruit that is thick and creamy. Persea Americana is its scientific name, and it is a member of the Lauraceae family. Avocados come in dozens of types, each with its own size, color, and feel. They are all indigenous to tropical regions, and when they are harvested, their flesh becomes soft and buttery, which has made them quite popular. In India, it is also known as “Makhan phal.”
Avocados have several health advantages, including lowering your chance of obesity and cardiovascular disease, as well as enhancing digestive and cognitive function. In addition, avocados provide about 20 vitamins and minerals, good fats, and antioxidants that prevent disease. 40% of the Daily Value (DV) of folate, 30% of the DV for vitamin K, and more than 20% of the DV for vitamin C are all found in just one avocado.
Here is the nutrition breakdown for a 7-ounce (201-gram) avocado:
- Calories: 322
- Fat: 30 grams
- Protein: 4 grams
- Carbs: 17 grams
- Fiber: 14 grams
- Vitamin C: 22% of the DV
- Vitamin E: 28% of the DV
- Vitamin K: 35% of the DV
- Riboflavin (B2): 20% of the DV
- Niacin (B3): 22% of the DV
- Pantothenic acid (B5): 56% of the DV
- Pyridoxine (B6): 30% of the DV
- Folate: 41% of the DV
- Magnesium: 14% of the DV
- Potassium: 21% of the DV
- Copper: 42% of the DV
- Manganese: 12% of the DV
Reasons for Including Avocado on Your Plate:
- Boosts Contentment Consuming fiber and healthy fats slows down the emptying of the stomach, extending feelings of fullness and delaying the onset of hunger. Satiety is the term for this contented state. Avocados meet that criteria since their fat content is mostly derived from heart-healthy monounsaturated fatty acids (MUFAs), and their carbohydrate content is mostly derived from fiber.Up to five hours of satiety may be considerably increased by including half of an avocado with your meal.
- Reduce Inflammation
Rich in antiinflammatory qualities, avocados aid in lowering internal inflammation in the body. Omega-3 fatty acids, phytosterols, and plant hormones like beta-sitosterol and stigmasterol are all abundant in it. They relieve joint discomfort and possibly prevent blot clots by acting as antioxidants and reducing inflammation. - Keep Your Heart Healthy
Avocado contains a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols helps to maintain healthy cholesterol levels. This helps avoid plaque deposits in the arteries of your heart arteries and keep your heart healthy - Prevents Complications from Diabetes
The higher your blood glucose (sugar) level, the more insulin your body makes to bring it down if you have type 2 diabetes or insulin resistance.Just half an avocado can help reduce the amount of insulin and glucose that rises throughout a meal.Consuming avocados may also help reduce visceral fat, or belly fat.Visceral fat, which is linked to an increased risk of type 2 diabetes, cushions the organs in your abdomen.
Here are a few tips for incorporating more avocado into your daily routine:
Add salt and pepper to whole-grain toast and mash the avocado. Add avocado slices to burgers or sandwiches. Add diced avocado on top of tacos. Mash the avocado to make guacamole for dipping. To lush green salads, add diced avocado. Add avocado to fruit smoothies by whipping it. Blend avocado and mix it into brownies or chocolate pudding. Blend hummus and avocado.
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 160 kcal | 8% |
| Protein | 2.0 g | 4% |
| Total Fat | 14.7 g | 23% |
| • Saturated Fat | 2.1 g | 10% |
| • Monounsaturated Fat | 9.8 g | — |
| • Polyunsaturated Fat | 1.8 g | — |
| Cholesterol | 0 mg | 0% |
| Total Carbohydrate | 8.5 g | 3% |
| • Dietary Fiber | 6.7 g | 27% |
| • Sugars | 0.7 g | — |
| Potassium | 485 mg | 14% |
| Magnesium | 29 mg | 7% |
| Vitamin C | 10 mg | 12% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 21 µg | 18% |
| Folate (B9) | 81 µg | 20% |
| Vitamin B6 | 0.3 mg | 15% |
| Iron | 0.6 mg | 3% |
| Calcium | 12 mg | 1% |
Key Highlights
- Rich in nutrients: Packed with vitamins C, E, B6, K, and folate.
- Rich in fiber: Almost 7 g of fiber per 100 g, which is excellent for fullness and digestion.
- Heart-healthy fats: Rich in monounsaturated fats.
- More potassium than a banana makes this a potassium powerhouse.