According to Nutrition Data, avocados contain the following breakdown of nutrients (2):
Vitamin K: 26% of the RDA.
Folate: 20% of the RDA.
Vitamin C: 17% of the RDA.
Potassium: 14% of the RDA.
Vitamin B5: 14% of the RDA.
Vitamin B6: 13% of the RDA.
Vitamin E: 10% of the RDA.
A 100 gram serving of avocado (roughly half of a medium sized fruit) contains 160 calories, 2 grams of protein, 15 grams of heart healthy fats, and 9 grams of carbohydrates. However, 7 of those grams are fiber, so avocados are definitely a low-carb food. The fats in avocados are mainly monounsaturated, and they are very low in saturated fats and contain no cholesterol.
The fats from avocados are incredibly healthy for your heart
avocado fatAvocados are an extremely high fat food. In fact, almost 80% of this superfood is from monounsaturated fats, which are critical to heart health. The specific type of monounsaturated fat is called oleic acid, which is the same type of fat found in olive oil.
Studies show that oleic acid can reduce systemic inflammation (3), and might even help to prevent certain types of cancer, such as breast cancer
2. Avocados are high in potassium
Avocados contain 727 mg. of potassium, which means they provide 21% of the RDA for potassium (5). While bananas are thought to be the best source of potassium,1 medium banana actually provides just 422 mg. Studies show than getting sufficient dietary potassium can help to prevent heart attacks and strokes, and lower blood pressure (6).
3. Avocados can lower triglyceride and cholesterol levels
Avocados are known to be heart healthy because of their ability to lower cholesterol and triglyceride levels, which are major markers of a person’s risk of heart disease. Multiple studies have been done on avocado’s ability to lower triglycerides (7), LDL (“bad”) cholesterol and blood pressure, while also raising HDL (“good”) cholesterol in the blood (8).
4. Carotenoids are better absorbed with fat from avocados
Many fruits and vegetables contain carotenoids, which are yellow-orange pigments that offer a huge list of health benefits. However, carotenoids (a type of antioxidant) should be taken with fat in order to be effectively absorbed by your cells, and studies have shown that avocado greatly increases the absorption of carotenoids. Foods particularly high in these health-promoting compounds include sweet potatoes, carrots and dark leafy greens.
One study even found that adding avocado to these foods can increase carotenoid absorption by up to 15% (9). So, the next time you are eating carotenoid-rich foods, add half or even a whole avocado to the mix.
vocados are a great food and one of my favorites! One-half an avocado contains about 15 grams of fat (10 grams
monounsaturated, 1.8 poly and 2.2 saturated fat). This size serving contains more than 10% vitamin A, C, B6,
folacin, potassium, copper and manganese with more than 20% vitamin K. The only real problem with avocados is
the fat content, but they contain mostly good fats.
Vegetables are good for you if you eat them raw or cooked without adding a lot of butter, sauce or cheese to them.
Definitely, don’t deep fat fry vegetables.