2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
The avocado is a pear-shaped fruit with a green skin. When ripe, it goes from dark green to black. Each avocado is different in size.
Nutritional facts about avocados
Raw avocado
- 1/5 of avocado - 50 calories, 4.5 g total fat
- 1/2 of avocado (average) - 130 calories, 12 g total fat
- 1 avocado (medium, large) - 250 calories, 23 g total fat
Are Avocado Fats Beneficial?
Avocados are high in fat. But these are not the saturated fats you will find in some whole milk products, red meat and most junk foods. It is advisable to limit saturated fats in your diet to reduce the risk of cardiovascular disease.
Avocados have a minimal content of saturated fat. Most of the fats in it are monounsaturated fatty acids. It is believed that they lower the levels of bad cholesterol and increase the good.
Health benefits from consuming avocados
Avocado may be important in cancer prevention. Studies show that it can prevent growth and cause cell death in precancerous and cancer cells.
Avocados are a good source of dietary fiber. They are very filling and help with an irregular stomach. One serving of avocado contains 2 g of fiber.
Vitamins and minerals in avocado
Avocados can help reduce inflammation in the body. It does not contain cholesterol, sodium and is low in sugar. It is also a rich source of many vitamins and minerals, including:
- vitamin A;
- vitamin K;
- vitamin C;
- vitamin E;
- iron;
- potassium;
- zinc;
- manganese;
- B vitamins (except B-12);
- choline;
- betaine;
- calcium;
- magnesium;
- phosphorus;
- honey;
- folic acid.
Ideas for including avocado in your diet
Avocado is an easy-to-use product, so you can eat it for breakfast, lunch or dinner.
- avocado puree (instead of butter) on toast;
- scrambled eggs with pieces of avocado;
- chicken salad or tuna salad with avocado pieces;
- avocado puree (instead of sour cream) on baked potatoes;
- pasta with avocado puree (instead of marinara);
- Burger with avocado.
Although avocados are very healthy, you do not have to consume it constantly. Despite its impressive nutritional profile, if you eat too much, you are at risk of gaining extra pounds.
When avocados are part of a healthy diet, on the other hand, they can help you lose weight.
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