veggies.jpg (6769 bytes)fruitbowl.jpg (6391 bytes)

Avocado Nutrition Facts

From all-creatures.org
VEGAN HEALTH
An Articles Archive
Diet - Diseases - Enzymes - Exercise - Health - Herbs - Longevity - Medicine - Minerals - Natural Health - Nutrition - Stress - Vegan - Vegetarian - Vitamins

We began this archive as a means of assisting our visitors in answering many of their health and diet questions, and in encouraging them to take a pro-active part in their own health.  We believe the articles and information contained herein are true, but are not presenting them as advice.  We, personally, have found that a whole food vegan diet has helped our own health, and simply wish to share with others the things we have found.   Each of us must make our own decisions, for it's our own body.  If you have a health problem, see your own physician.


Avocado Nutrition Facts

You probably heard that avocados are fattening and stripped them from your meals. But here's the real scoop: Avocados contain nearly 20 vitamins and minerals and are high in healthy fat. When used in place of other fats, like mayo or butter, avocado can be a nutritious addition to a calorie-controlled diet. One ounce of avocado -- about 3 thin slices -- has just 50 calories and 4.5 grams of fat. Don't go overboard: Think of it as a condiment and slice some into a salad or spread it on toast.

Nutrition

  1. Avocados contain 81 micrograms of the carotenoid lutein, which some studies suggest may help maintain healthy eyes.
     
  2. Avocados are included in Fruits & Veggies-More Matters™ consumer educational program to promote increased consumption of fruits and vegetables for good health.
     
  3. Avocados contribute nearly 20 vitamins, minerals and beneficial plant compounds that can contribute to the nutrient quality of your diet.
     
  4. Avocados, due to their mono and polyunsaturated fat content, are a healthy substitution for foods rich in saturated fat.
     
  5. One-fifth of a medium avocado (1 oz) has 50 calories and contributes nearly 20 vitamins and minerals making it a good nutrient choice.
     
  6. Avocados contain 76 milligrams beta-sitosterol in a 3-oz serving of avocado. Beta-sitosterol is a natural plant sterol which may help maintain healthy cholesterol levels.

Avocados and Babies

The avocado's smooth, creamy consistency makes it one of the first fresh fruits a baby can enjoy. Sodium- and cholesterol- free, avocados contain valuable nutrients including 8% of the recommended Daily Value (DV) for folate; 4% DV for fiber and potassium, 4% DV for vitamin E; and 2% DV for iron. A serving of avocado also contains 81 micrograms of the carotenoid lutein and 19 micrograms of beta-carotene. Per serving, avocados have 3.5 grams of unsaturated fats, which are known to be important for normal growth and development of the central nervous system and brain.

Avocados Nutrient Profile:

  • One-fifth of a medium avocado, or about one ounce, has 50 calories and contributes nearly 20 beneficial nutrients to the diet.
  • Avocados contribute nearly 20 vitamins, minerals and phytonutrients. Phytonutrients are thought to help prevent many chronic diseases.
  • Avocados contribute nearly 20 vitamins, minerals and phytonutrients, including 4% of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 8% folate, 4% fiber, 2% iron, 4% potassium, with 81 micrograms of lutein and 19 micrograms of beta-carotene.
  • 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, in foods that are eaten with the fruit.

Avocados and Heart Disease:

  • Avocados can help consumers meet the dietary guidelines of the American Heart Association, which are to eat a diet that is low to moderate in fat.

  • The fats should be primarily unsaturated and low in saturated fat and cholesterol. The avocado is virtually the only fruit that has monounsaturated fat.

  • Avocados help assist consumers in meeting a major dietary goal of reducing saturated fat in the diet, when they are consumed in place of saturated-fat containing foods.

Avocado and Weight Loss/Maintenance:

  • When used instead of other fats, avocados contribute nearly 20 vitamins, minerals and phytonutrients and can be part of a calorie-reduced diet.

  • Avocados can be a satisfying addition to a calorie-reduced diet, when they are eaten in lieu of other fats.

  • When enjoyed in place of other fats, avocados can be a satisfying addition to a calorie-controlled diet.

Spread and Dip Nutritional Comparison for Fresh Avocados:

  • Fresh avocado on sandwiches and toast or substituted as a spread in place of many other popular foods may help reduce dietary intake of calories, fat, saturated fat, sodium and cholesterol.

  • Want to reduce your cholesterol intake? Try fresh avocado on sandwiches and toast or substitute as a spread in place of many other popular foods to reduce your intake of cholesterol, calories, fat, saturated fat, and sodium.

  • Looking for a twist on spreads and dips? A 1-ounce serving of fresh avocados contain 0mg of cholesterol, 0mg of sodium, 0.5g saturated fat. See the chart below for examples of how fresh avocados are a great substitute on sandwiches, toast or substituted as a spread in place of many other popular foods.

  • Try fresh avocado on sandwiches and toast in place of many other popular foods to reduce your intake of cholesterol, calories, fat, saturated fat, and sodium. (see the chart below)

Reference: USDA National Nutrient Database for Standard Reference, Release 18 (2005) and FDA Food Labeling Guidelines for Voluntary Nutrition Labeling of Raw Fruits, Vegetable and Fish (Vol. 71, No. 159); Appendix C to Part 101 - Nutrition Facts for Raw Fruits and Vegetables (2006).
  • Nutritional values are for the item listed only; not as consumed with other foods or ingredients.

Avocados and Lutein:

  • Avocados are a good way to get more lutein in the diet. An ounce of avocado contains 81 micrograms of lutein. Lutein has been shown to be concentrated in the Macula of the eye, and research suggests that it may help maintain healthy eyesight as we age.
  • Lutein is a natural antioxidant that may help maintain eye health as we get older. By adding avocado to foods like salads, salsa, soups or sandwiches you can get more of the phytonutrient lutein in your diet.

From www.avocado.org and www.aolhealth.com

Return to Vegan Health Articles


Fair Use Notice: This document may contain copyrighted material whose use has not been specifically authorized by the copyright owners. We believe that this not-for-profit, educational use on the Web constitutes a fair use of the copyrighted material (as provided for in section 107 of the US Copyright Law). If you wish to use this copyrighted material for purposes of your own that go beyond fair use, you must obtain permission from the copyright owner.


| Home Page | Health Index |

Your Comments Are Welcome


| Home Page | Animal Issues | Archive | Art and Photos | Articles | Bible | Books | Church and Religion | Discussions | Health | Humor | Letters | Links | Nature Studies | Poetry and Stories | Quotations | Recipes | What's New? |

Thank you for visiting all-creatures.org.
Since date.gif (1367 bytes)