Avocado Nutrition

Avocado or “alligator pear” is a versatile superfruit that is actually considered a berry due to its fleshy pulp and single seed [1]. Known for its buttery consistency, avocados mainly consist of healthy fats which makes it a favourite for those on ketogenic diets, and especially when they are also packed with vitamins and minerals [2]. In this article, we shall discuss more about the health benefits of this wonder fruit.        

Avocado Nutrition Facts

An 80 grams portion of Avocado consist of [3] :

• Energy : 152 kcal
• Protein : 5 g
• Fat : 6 g
• Carbohydrate : 5 g
• Fiber : 6 g

Top 6 Health Benefits of Avocado

Incredibly Nutritious

In a 100 gram serving of Avocado, it contains significant amounts of vitamins (B5, B6, C, E, K) , Folate and potassium ranging from 10% to 25% of daily requirements. It also does not contain any cholesterol and sodium [2].

Support Healthy Heart Health

Avocados have about 60% of its high fat content in the form of monounsaturated fats. This healthy fats is essential in ensuring good cardiovascular health through reducing bad cholesterol (LDL) and lower blood pressure [3].

Studies have shown that avocados can reduce triglycerides by up to 20%, lower bad (LDL) cholesterol by up to 22% and increase overall good cholesterol (HDL) by up to 11% [2].

Also, they contain beta-sitosterol, which is a plant sterol that can help in maintaining healthy cholesterol levels [4].

Good For your Digestive System

As mentioned above, an 80g avocado contains a substantial amount of fiber at 6 grams. Having a diet rich in fiber helps in the prevention of constipation, maintain good gut health and reduces the risk of colon cancer [4].

Maintain Healthy Vision

Avocados are rich in carotenoids lutein and zeaxanthin, these are essential in promoting good eye health. Studies have shown that consistent consumption of lutein and zeaxanthin greatly reduce the chances of developing age related eye diseases such as cataracts and macular degeneration (AMD) [2].

May Help with weight loss

At 152 Kcal for an 80 gram portion, avocados might be considered pretty calorie dense for a fruit. But before you consider this to be something to avoid if you are on a weight loss diet program,  it actually does the complete opposite. Interestingly, studies have shown that because avocados are high in fats and fiber, this combination actually helps to suppress appetite as it helps individuals feel fuller, faster and over a longer period of time [3].

• Osteoporosis Prevention

Vitamin K, which is found substantially in avocados, is essential in ensuring healthy bones. Sufficient vitamin K in our daily diet helps the body in calcium absorption and retention.  Half an avocado provides approximately a quarter of our daily vitamin K requirement [4].

Disadvantages of Avocados

As Avocados are high in calories, consuming too much of it in one sitting can actually lead to weight gain. When on a weight loss regimen, it is always important to have proper planning for each meal, taking note of those ingredients with higher caloric values and consuming them in moderation.   

Simple ways to prepare with Avocado

Seasoned goodness

Sprinkle the buttery flesh with a pinch or salt and pepper, or your preferred seasoning such as paprika, lemon juice or balsamic vinegar. You can even enjoy it on its own.

Avocado with eggs

You can either throw in chunks of avocado while frying scrambled eggs, or bake halved and pitted avocados with one egg cracked into each hole.

As a spread

Pureed avocado serve up as great alternatives to peanut butter or butter spreads over your toast or sandwich.

Add to salads

Diced up avocados make great additions to salads, they can greatly increase the nutrition profile and taste of the dish.

3 ingredient avocado smoothie

Blend one avocado, frozen bananas and milk in the mixer to create a healthy and filling dessert!