Avocados Health Benefits & Nutritional Value

Avocados are native to Central America and Mexico, where they may also be referred to as alligator pear. This fruit possesses a dark green thin, strong skin that protects a creamy, lighter green pulp. A large seed rests in the center.  Both the pulp and the seed are edible. Historical evidence shows that the modern avocado’s ancestor survived as far north as California millions of years ago.

Avocado trees can reach 66 feet in optimum growing conditions. This fruit is similar to bananas in that they ripen once picked from the tree. While Mexico produces most of the world’s avocados, Peru and the United States also produce some of the world’s share.

One cup of avocados contains 240 calories. This high caloric number is due to the healthy fats avocados contain; these creamy fruits offer 22 grams of total fat or 34% of your body\'s daily needs. Of these 22 grams, 3 grams are saturated fats or 16% of the recommended daily allowance (RDA). A single serving also offers 13 grams of carbohydrates and a whopping 10 grams of dietary fiber or 40% of the recommended daily amount. And if this wasn’t enough, one cup of avocados has 3 grams of protein. Because of their high caloric count, avocados should be eaten moderately.

Vitamins Found In Avocados

Avocados are truly a superfood. Beyond their high healthy fat content which supports brain function, this fruit boasts 39% of the RDA of vitamin K, 30% of folate, 25% of vitamin C, 21% of pantothenic acid, 16% of vitamin E, and 13% of niacin. Vitamin K is harder to find in fruits, and it’s a crucial vitamin the body needs to help clot blood. This important vitamin also supports bone health; meeting the recommended daily allowance can decrease the risk of bone fractures.

Folate, part of the B complex of vitamins, plays a vital role in expecting mothers. However, studies show it can also ward off diseases, and certain types of cancers. Vitamin C is crucial in supporting the immune system.  It also acts as an antioxidant in the body, capturing and ridding the body of free radicals.

Avocados also contain lesser amounts of vitamin A, thiamin, and riboflavin.  If you’re looking to replace your daily multivitamin, eating a whole avocado each day may be a good idea!

Minerals Found In Avocados

It should come as no surprise that avocados offer significant mineral benefits. Nutritional tests show that avocados contain 21% of the RDA for potassium, 14% for copper, and 11% for magnesium and manganese.  Potassium acts as an electrolyte in the body, helping to regulate the heart and nervous systems. Indeed, this important mineral helps the body maintain stable blood pressure; it also plays a role in good kidney function. 

Copper helps the body to build tissue, produce energy at a cellular level, and maintain a proper blood volume. This mineral also functions as an antioxidant enzyme that supports the nervous system. Avocados contain several other minerals in lesser amounts including calcium, iron, phosphorus, zinc, and selenium. Selenium is a particular element, typically found in meat, this mineral acts as a key antioxidant in the body that may protect against cancers.

Other Compounds Found In Avocados

Although a creamier fruit, these warm-weather-loving fruits contain 110 grams of water per serving. Their high fiber content (over 50% of the RDA if you eat 1 ½ cups!) helps to keep the stomach feeling full as well as things moving through the intestinal tract. Diets high in fiber show a reduction in LDL or bad cholesterol.  Perhaps most importantly, this fruit contains both omega-3 and omega-6 fatty acids.  While the omega-3 clocks in at 165 mg per serving, avocados contain an astonishing 2534 mg per serving.

How To Select & Buy Avocados

A ripe avocado should yield to thumb pressure. The skin should be a dark, uniform color free from blemishes or cracks. Avoid squishy avocados or any with dark brown spots. Cracks in the skin can lead the green, fleshy pulp to oxidize and turn bad. Avocados ripen quickly once the process begins, and should be consumed relatively after purchase. They can be stored on the counter for several days; they will last a bit longer in the fridge. Once cut, the flesh will begin to oxidize quickly. To slow this process, use a citric acid such as lemon or lime juice; either pairs well with the subtle flavor of avocados.

Avocados Serving Suggestions

Avocados are the first food for many babies. Many people still love to cut and eat them for a snack. However, they can be used in a variety of delicious ways. For breakfast, consider halving the avocado, removing the pit, scooping some of the flesh out, and baking an egg in the center. The protein content of the egg paired with the avocado’s healthy fat is a nutritional blockbuster. With their high-fat content, avocados make an excellent butter replacement.  You can also cut, scoop, and spread avocados on warm toast.

Avocados are a great addition to fruit and green salads alike. Just dice and sprinkle over the top.  Guacamole is a favorite dish all over the world. Adjust the spice profile to your liking, and mash avocadoes into delicious submissions with onions, peppers, and spices.

Although traditionally considered more of a savory fruit, avocadoes can also be used to create sweet dishes. In Indonesia, it’s common to find avocado and chocolate milkshakes. They add creaminess to smoothies and blend well with any fruit or vegetable. A traditional drink in Ethiopia mixes avocados with sugar and water (or milk) for a sweet treat.

Five Fun Avocado Facts

1.       The oldest recorded use of avocados exists in Coxcatlan, Puebla Mexico close to 10,000 B.C.

2.       The Europeans enjoyed avocados as early as the sixteenth century.

3.       Explorers introduced this fruit to Indonesia in 1750 and Australia in the late 1800s.

4.       Avocados may also be called alligator pear or palta.

5.       This tropical fruit didn’t become widely available in the United Kingdom until the 1960s.