Health Benefits
1
HEART HEALTHY
Avocados fit into the American Heart Association's guidelines for a diet that provides
unsaturated fat and is low in saturated fat. Avocados contain no saturated fat or
cholesterol and are virtually the only fruit that provides good-for-you mono-unsaturated
fat.
2
LOW- CARB
Diabetics and others who must watch their carbohydrate intake can enjoy avocados
often. A one-ounce serving has only 3 grams of carbohydrate.
3
LACTOSE INTOLERANT
Add avocados to smoothies, sauces, soups and salsas for creamy flavor and texture
without the dairy!
4
WEIGHT-LOSS
Recent research indicates that a diet that contains 20-30% calories from "good
fat" like the oils found in avocados, not only supports good health but aids
weight loss and maintenance.
Packed with Goodness
One-fifth (1 ounce) of a Hass avocado has 50 calories, 3 grams of monounsaturated
fat, 0 cholesterol and sodium, and 1 gram of dietary fiber. Who knew a fruit that
is so smooth and creamy provides dietary fiber that's so important to a healthy
digestive tract.
They provide nearly 20 essential vitamins and minerals: potassium, folic acid and
other B-vitamins, as well as vitamins E and K. They also contain phytonutrients,
believed to help prevent many chronic diseases.
Avocados act as a "nutrient booster" by enabling the body to absorb more
fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein and vitamins
A, D, K and E in foods that are eaten with avocados.
Avocados are a good source of lutein, an antioxidant which has been shown to be
concentrated in the macula of the eye. Research suggests that it may help maintain
healthy eyesight as we age. An ounce of avocado contains 81 micrograms of lutein.
Great Nutrition Meets Great Taste. Hello Avocado!
Avocados serve up vitamins, minerals and more. Studies have shown Avocados from
Mexico contribute nearly 20 different types of vitamins, minerals and phytonutrients
that can help your body function normally.
Plus, Avocados have the mono- and polyunsaturated "good" fats that are
recommended as part of a healthy diet.
A one-ounce serving (approximately one-fifth of an Avocado) is just 50 calories,
yet serves up nutrients, 3 grams of monounsaturated fat and 1 gram of dietary fiber.
All with zero cholesterol and just 0.5 grams of saturated fat (the "bad"
type of fat).*
Quick Facts
1
Phytonutrients are thought to prevent many chronic diseases.
2
A serving of Avocado has the same calories as a serving of other popular fruits
like cantaloupe, honeydew melon and pineapple.
*Total fat content 4.5 grams, Includes 0.5 grams saturated fat, 0 grams trans fat,
0.5 grams polyunsaturated fat and 3 grams monounsaturated fat.
Discover What's Inside Every Avocado
Avocados from Mexico contribute vitamins, minerals and phytonutrients (just another
way of saying nutrients derived from plants) that can be beneficial to your health.
Each serving of Avocado (equal to one-fifth of a whole Avocado) contains a variety
of vitamins and minerals:
|
Vitamin / Mineral
|
RDA
|
Benefits
|
|
Vitamin C
|
4%
|
Antioxidant / connective tissue formation / immune system
|
|
Iron
|
2%
|
Oxygen transport / immune system / prevents one type of anemia
|
|
Vitamin E
|
4%
|
Antioxidant / muscular development / tissue repair
|
|
Thiamin
|
2%
|
Metabolism / cardiovascular health
|
|
Riboflavin
|
4%
|
Protein, carb and fat processing / skin health
|
|
Niacin
|
4%
|
Digestion / skin health / nervous system
|
|
Vitamin B6
|
4%
|
Nervous and immune systems / prevention of one type of anemia
|
|
Folate
|
8%
|
Metabolism / prevention of one type of anemia / prenatal health
|
|
Pantothenic Acid
|
4%
|
Nutrient processing / red blood cell formation
|
|
Phosphorous
|
2%
|
Bone health / teeth formation
|
|
Magnesium
|
2%
|
Muscle and nerve function / bone health / sustains regular heartbeat
|
|
Zinc
|
2%
|
Immune system / wound healing / supports reproduction and growth
|
|
Copper
|
2%
|
Normal blood pressure / regulation of heart rate
|
|
Manganese
|
2%
|
Bone health
|
(Sources: Nutrition.gov, NIH, American Cancer Society)