Avocado Nutrition Facts

The avocado is an attractive, green fruit and its creamy texture and variety of uses in meal planning makes it very appealing. Some people though, mistakenly consider the avocado as a no-no, because of its high fat content. They are misinformed about avocado nutrition facts and fail to consider the type of fat in the avocado and the fact that avocados provide nearly 20 essential nutrients. If you were to check a list of health tips, you’d find avocado listed in the “good’ foods. The fruit is sometimes called an avocado pear or alligator pear (due to its shape and the rough green skin of some species).

A Comparison
Consider, for a moment, the following three foods:

Avocado

Salted Butter

Cheddar Cheese

Serving Size

2T or 2-3 thin slices

2T

1 Slice

Calories

50

204

114

Total Fat (g)

4.5

23

9.4

Saturated Fat (g)

0.5

14.6

6

Cholesterol (mg)

0

61

30

Sodium (mg)

0

164

176

As you can see, the avocado, compared to butter and cheese is the best food on the list with only 0.5 g of saturated fat and 0 mg of cholesterol.

Avocado Nutritional Value
Did you know that because of the nutritional composition of an avocado, it allows the body to absorb other fat-soluble nutrients from the foods that are combined with it? The avocado has a much higher fat content than most other fruit, and because of this serves as an important staple in the diet of various groups where access to other fatty foods (high-fat meats and fish, dairy, etc.) is limited. The nutritional value of avocado also provides these groups with much needed nutrients such as potassium (60% more than bananas), B vitamins as well as vitamin E and vitamin K.

High avocado intake has been shown to have a beneficial effect on blood serum cholesterol levels. Specifically, after a seven-day diet rich in avocados, mild hypercholesterolemia patients showed a 17% decrease in total serum cholesterol levels. These subjects also showed a 22% decrease in both LDL (harmful cholesterol) and triglyceride levels and 11% increase in HDL (helpful cholesterol) levels. (1)

How you can use Avocado in your Diet
Variety in our diets certainly makes food more appealing and appetizing. Here are a few suggestions to benefit from avocados nutrition and add some interest to your meals:

The avocado has many culinary uses and if you check the nutrition facts avocado makes substantial benefits available to our health. Don’t be a “Doubting Thomas.” Avocado nutrition facts clearly point to the avocado as a good choice and a complement to your daily diet.

  1. http://en.wikipedia.org/wiki/Avocado

 

 

Avocado Nutrition Facts

The avocado is an attractive, green fruit and its creamy texture and variety of uses in meal planning makes it very appealing. Some people though, mistakenly consider the avocado as a no-no, because of its high fat content. They are misinformed about avocado nutrition facts and fail to consider the type of fat in the avocado and the fact that avocados provide nearly 20 essential nutrients. If you were to check a list of health tips, you’d find avocado listed in the “good’ foods. The fruit is sometimes called an avocado pear or alligator pear (due to its shape and the rough green skin of some species).

A Comparison

Consider, for a moment, the following three foods:

Avocado Salted Butter Cheddar Cheese

Serving Size 2T or 2-3 thin slices 2T 1 Slice

Calories 50 204 114

Total Fat (g) 4.5 23 9.4

Saturated Fat (g) 0.5 14.6 6

Cholesterol (mg) 0 61 30

Sodium (mg) 0 164 176

As you can see, the avocado, compared to butter and cheese is the best food on the list with only 0.5 g of saturated fat and 0 mg of cholesterol.

Avocado Nutritional Value

Did you know that because of the nutritional composition of an avocado, it allows the body to absorb other fat-soluble nutrients from the foods that are combined with it? The avocado has a much higher fat content than most other fruit, and because of this serves as an important staple in the diet of various groups where access to other fatty foods (high-fat meats and fish, dairy, etc.) is limited. The nutritional value of avocado also provides these groups with much needed nutrients such as potassium (60% more than bananas), B vitamins as well as vitamin E and vitamin K.

High avocado intake has been shown to have a beneficial effect on blood serum cholesterol levels. Specifically, after a seven-day diet rich in avocados, mild hypercholesterolemia patients showed a 17% decrease in total serum cholesterol levels. These subjects also showed a 22% decrease in both LDL (harmful cholesterol) and triglyceride levels and 11% increase in HDL (helpful cholesterol) levels.1

How you can use Avocado in your Diet

Variety in our diets certainly makes food more appealing and appetizing. Here are a few suggestions to benefit from avocados nutrition and add some interest to your meals:

  • Avocado is the base for guacamole, a popular dip that can also be used as a spread on tortillas or even burgers.
  • Avocado can be diced/cubed and mixed with rice, in soups or in salads or as a side dish with meats.
  • You can remove the pit from the avocado and fill the “boat” with any mixture you’d like, such as tuna or shrimp
  • In some countries, a traditional Caesar salad also includes sliced avocado

The avocado has many culinary uses and if you check the nutrition facts avocado makes substantial benefits available to our health. Don’t be a “Doubting Thomas.” Avocado nutrition facts clearly point to the avocado as a good choice and a complement to your daily diet.

  1. http://en.wikipedia.org/wiki/Avocado

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  5. Edamame Nutrition Facts


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