Health Benefits and Nutrition Facts of Avocados

 

Avocado (alligator pear or butter fruit) is a bright green fruit with pitted leathery skin. This one-seeded berry is a subtropical fruit. It is famous for its rich, creamy, and nutty flavor. The nutty buttery texture of avocados makes them an excellent base for dips, salads, and toppings.

Avocados are the native fruit of Mexico and Central America. It is an essential ingredient of many traditional Mexican and Central American cuisines.

The creamy green flesh of an avocado is rich in many health-boosting nutrients. They are highly rich in fibers, antioxidants, vitamin B and E, folate, potassium, and magnesium, making avocadoa superfood.

Health benefits

Avocado is one of the most nutritious fruits. It is rich in fibers, proteins, essential nutrients, and good fat. Some of the numerous health benefits of avocado are:

  • Avocados are rich in vitamin C, B2, B3, B5, B6, E, K, and folate, which bear countless health benefits. They boost our immune system, protect our body from oxidative damage, and lower the risk of certain cancers. These multivitamins have a positive impact on our nervous system. They also decrease illness duration and improve overall health.
  • Avocados are rich in fibers that improve gut health. Avocado also increases the good bacteria in our digestive tract. The fiber-rich diet also enhances weight loss.
  • Avocado contains potassium and healthy fats that regulate blood pressure and lower cardiovascular inflammation. Beta-sitosterol (plant version of cholesterol) present in avocado lowers the cholesterol level in our blood. All these factors benefit our heart health.
  • Avocado contains lutein and zeaxanthin antioxidants. These antioxidants protect the tissues in our eyes from UV light damage and prevent age-related macular degeneration and cataract.
  • Eating avocado during pregnancy is a boon for a child’s neural development. Folate in avocado prevents congenital problems in the baby’s brain and spine.
  • Avocado is rich in biotin and vitamin E that are good for hair and nails. Avocado oil is beneficial for hair loss and damaged scalp.
  • Using avocado as a face mask makes skin soft and supple.

Avocado Nutrition Facts

One-half of an avocado (100g) provides 160 calories, 2g of protein, 8.5g of carbohydrates, and 14.7g of fat. Avocados are an excellent nutritional source of magnesium, potassium, vitamin C, vitamin E, and vitamin K. The following nutrition information is for half of an avocado and is provided by the USDA.2

  • Calories: 160
  • Fat: 14.7g
  • Sodium: 7mg
  • Carbohydrates: 8.5g
  • Fiber: 6.7g
  • Sugars: 0.7g
  • Protein: 2g
  • Magnesium: 29mg
  • Potassium: 485mg
  • Vitamin C: 10mg
  • Vitamin E: 2.1mg
  • Vitamin K: 21mcg

How to Prepare

The hardest part of cooking with avocado can be removing the skin. Use these tips to peel your fruit.

  • Start at the top of the avocado and slice it lengthwise from the top to the bottom, then twist it to pull the two halves apart.
  • To remove the pit, stick the knife into it and twist it out, then discard it. This should result in two halves with the meat of the avocado unmangled.
  • Score the avocado in rows, up and down, and then side to side to make a grid. Now you can scoop out these cubes with a spoon and discard the peel.
  • Your avocado cubes are now ready to use.

Sliced avocado is a great addition to a healthy sandwich or wrap. It provides a creamy texture and allows you to eliminate the butter or mayo. Because of its buttery and nutty flavor, avocado is the main ingredient in both savory and sweet dishes. We can add it in many ways to our menu and enjoy its delicious taste and countless health benefits.

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