Avocados Nutrition Facts and Major Health Benefits
Avocado, additionaly refered as avocado, avocado, and avocado, is a wonder in the fruit world. Most fruits are low in fat, but it is indeed a fat-storing expert, so it also has the reputation of "forest butter." Some people say that eating avocado will make you fat and you should not eat it. Some people say that avocados actually have no nutrients.
Avocados are native to tropical America. The flesh is fresh green in colour and smells like butter, so it is also known as "butter in the forest." Because of this characteristic, the fat content of avocado is as high as 15.3 grams/100 grams, which is much higher than ordinary fruits.
Avocados are rich in oil, which helps the body absorb fat-soluble vitamins (such as vitamin E, beta carotene). Therefore, eating avocados can fully absorb the various ingredients contained in avocados. Compared with eating other vegetables, Fruit absorbs more nutrients.
However, although it has a high fat content, 80% of its fat is unsaturated fatty acids, mainly monounsaturated fatty acids, mainly oleic acid. This is a kind of fat that is beneficial to health and helps reduce heart disease and Risk of stroke.
In addition, avocados are also rich in the mineral potassium, with a content of up to 599 mg/100 g, which is 2.3 times that of bananas. This ingredient is helpful in controlling blood pressure.
The carotene and insoluble dietary fibre content of avocado is also quite good among fruits, which are 7 times and 1.2 times respectively the content of the apples we often eat. Carotene can be converted into vitamin A in the body, which is beneficial to eye health, while dietary fibre can promote gastrointestinal motility, prevent constipation, and is beneficial to intestinal health.
Avocado nutrition facts
Nutrients content Recommended daily dietary intake (%)
Fat 14.7 grams twenty three%
protein 2 grams 4%
carbohydrate 8.5 grams 3%
Cellulose 6.7 grams 27%
Vitamin B2(riboflavin) 0.13 mg 8%
Vitamin B3(nicotinic acid) 1.74 mg 9%
Vitamin B5(pantothenic acid)1.39 mg 14%
Vitamin B6(pyridoxine) 0.257 mg 13%
Vitamin B9(folic acid) 81 micrograms 20%
Vitamin C 10 mg 17%
Vitamin K 21 micrograms 26%
Vitamin E 2.1 mg 10%
magnesium 29 mg 7%
manganese 0.142 mg 7%
Potassium 485 mg 14%
In addition to the nutritional value mentioned above, avocados also have many benefits for the human body.
① Good for intestinal health: Studies have shown that adding avocado to the diet can reduce serum hepatocyte growth factors, increase the abundance of bacteria involved in plant polysaccharide fermentation, and improve intestinal flora.
② Reduce the risk of heart disease: In 2022, the American Heart Association published a study on the consumption of avocados and the risk of cardiovascular disease among American adults. The results showed that replacing certain fatty foods with avocado may reduce the risk of cardiovascular disease. risks, such as substituting margarine, butter, processed meat, etc.
③ May lower LDL (low-density lipoprotein cholesterol): LDL is called "bad cholesterol" and will be deposited on the blood vessel wall and harms health, while HDL is called "good cholesterol" and is beneficial to health.
A 2020 study in the American Journal of Nutrition showed that eating an avocado a day reduced circulating oxidised LDL as well as small, dense LDL, which are particles susceptible to oxidation in the body and are associated with increased risk of cardiovascular disease, in overweight and obese adults. There are also studies showing that avocado can increase serum HDL (high-density lipoprotein cholesterol).
④Antioxidant: Phytosterol is a natural plant active ingredient that has antioxidant and free radical scavenging effects. It can also reduce the incidence of chronic diseases such as coronary arteriosclerosis, heart disease, cancer and benign prostatic hypertrophy.
An experiment measured the phytosterols in avocados. The results showed that the total phytosterol content in avocado pulp was 107.89mg/100g, while the sterol content of general fruits and vegetables, such as apples, strawberries, kiwis, etc., was below 50mg/100g. The contents are all less than 20mg/100g. It can be seen that among fruits, the phytosterol content of avocado is very advantageous.
How many avocados can you eat in a day?
The National Health Agency points out that the recommended upper limit of daily dietary fat intake is 70 grams for men and 55 grams for women. Avocados are rich in fat. Taking half an avocado (100 grams) as an example, the amount of fat is equal to each. The daily intake of adult men and women is 21% and 27%, so it is recommended that eating half an avocado a day is quite sufficient.
Note : The recommended daily intake here is estimated based on static workers weighing 70 and 55 kilograms for men and women respectively.
Who can’t eat avocados? What can’t be eaten with avocado?
There is currently no research indicating that avocados should not be eaten with specific foods. However, there are some restrictions for specific ethnic groups and cooking methods:
People who are allergic to specific fruits :
Avocados may cause allergic reactions. If you have been allergic to peaches, bananas , melons, etc., you need to pay attention to whether you may also have allergic reactions to avocados.
People with latex allergies : Avocados contain ingredients similar to latex proteins, so people with latex allergies should avoid eating them. (Extended reading: There are many symptoms of latex allergy ~ 7 quick tips to help prevent it )
Patients with pancreatic disease : Avocados contain high fat and are not recommended for people with acute pancreatic inflammation. Patients with gallbladder disease should limit or consume small amounts of food during initial treatment and observe the body's reaction.
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