Avocado Nutrition

Long criticized as fattening by dieters and their doctors, avocados have been enjoying a comeback in the last few years as a healthy, diet-friendly food thanks to new research. The avocado contains 14 minerals, a variety of vitamins, and "good" unsaturated fats. With a low sugar content and the highest protein content of any fruit, the avocado will wow even the strictest carb-counter.

Avocados should be consumed in moderation as they do contain as many as 30 grams of fat for an 8-ounce portion. However, when used as a spread on toast or sandwiches, avocados size up nicely next to other conventional spreads. With only 50 calories, 4.9 grams of fat, 0 cholesterol, 2 mg of sodium per a 1-ounce serving, the avocado has 4 times fewer calories and fat that butter and half that of mayonnaise. It is also important to remember that the fat content of an avocado is composed primarily of fats that do not raise blood cholesterol, with 60% monosaturated, 20% polysaturated, and only 20% saturated.

Even a small portion of an avocado packs a nutritional punch. Chock full of fiber, potassium, magnesium, folic acid, thiamin, riboflavin, biotin, pantothenic acid, vitamin E, vitamin K, and lutein and other vitamins and minerals avocados are nutritional powerhouses for the body. Each of these benefit our bodies in different ways. The fiber in an avocado can help with digestion and may help lower LDL (bad) cholesterol. Potassium regulates your blood pressure and help with circulatory function. Magnesium aids in circulatory health, bone strength and limits the effects of free radical damage.

The vitamin B group provides many benefits to the body from blood to beauty. Folic acid or vitamin B12 protects against cardiovascular disease, promotes healthier skin, and protects against food borne illnesses. Thiamin, vitamin B1, is essential to the nervous system, cardiovascular system and is need for muscle function. Riboflavin, vitamin B2, or the "Beauty B" aid digestion, but also promotes healthy skin, nails, and hair. Pantothenic acid or vitamin B5 helps with total nervous system function and also reduces total cholesterol levels.

Avocado nutrition also includes vitamin E and vitamin K, both powerful antioxidants, which neutralize free radicals that cause tissue and cell damage. These vitamins also help prevent heart disease by promoting a healthy circulatory system. Lutein has been show to be very important in eye health. Avocado nutrition contains 17.7 mg of glutathione per a 100 g of edible fruit, three times more than any other fruit. Glutatione is a powerful antioxidant, which may decrease the risk of oral and other cancers. Avocados also allow the body to absorb more fat-soluble nutrients when eaten with other foods, giving you more nutritional bang for your buck on your entire meal.

Because avocados are rich and dense, they are very filling, making it easier for the dedicated dieter to stick to their meal plan without annoying cravings. By incorporating avocado nutrition into your diet not only do you enrich your vitamin and mineral intake, but you provide your body the healthy fats and the fiber that it needs to thrive. Try adding 1/5 of an avocado (1-ounce) to each serving of soups or stews before serving, to salads, sandwiches, on toast for breakfast, folded into omelets or in guacamole made without sour cream. Once you begin adding avocado nutrition into your diet it will be hard to imagine what life was like without them.