Avocados are one of the most popular items in the produce section of any grocery store, and it’s at least partially because of how nutritious they are. If you want to maintain a healthy diet, it is important that you get plenty of this particular food. A vast majority of avocados are grown in California, but they are sold all across the country. In this article you will learn everything you need to know about the nutrition in avocado.
Basic Nutrition Facts
A single avocado has about 225 calories, 21 grams of fat 13 of these grams are monosaturated fat, which is good for you), and 12 carbohydrates. There are also 3 grams of protein and 9 grams of fiber. It is loaded with essential vitamins and minerals, including vitamins K and C as well as magnesium and potassium. Eating 100 grams of avocado can give you 14% of your daily value for both potesisum and vitamin B5. You will also get 26% of your daily value of vitamin, 17% of vitamin C, and 10% of vitamin E. These are definitely not insignificant amounts, so it is important to consider this information.
One of the best things about avocados is that they are high in healthy fats. The monosaturated fats that are found in avocados are actually god for you, unlike trans fats which can raise your LDL cholesterol levels.
Vitamins and Minerals
There are also a number of vitamins and minerals in avocados that are important for maintaining your overall health. The vitamin K in this food helps the blood to clot normally. It has also been shown to improve bone health and cognitive functions like memory. The vitamin C in avocados acts as a powerful antioxidant and can potentially reduce the risk of developing numerous chronic diseases. Studies have also shown that this vitamin can help manage high blood pressure. The potassium in this food can also help you maintain normal blood pressure levels. This in turn can actually reduce your risk of stroke and heart attack. Vitamin B9 are crucial for maintaining healthy cell functionality. Pregnant women in particular need to make sure they are getting enough of this vitamin each day. The copper in avocados can help preserve your overall heart health. There is a good chance that increasing your daily copper intake can help prevent coronary heart disease.
You will find that there are a few different plant compounds in avocado, which are one of the reasons why it is so healthy. The carotenoids help with keeping the eyes healthy and reducing certain diseases that are associated with getting older. The perenones help to prevent certain types of cancer and keep inflammation to a minimum. The D-mannoheptulose helps keep one’s blood sugar levels under control. When a person’s blood sugar levels are uneven for long enough, they can develop all sorts of serious health problems.
The fiber that is found in avocados helps to regulate the digestive system, which is very important for a number of reasons. The average adult woman should get anywhere from 25 to 30 grams of fiber each day, and most men need 30 to 35 grams per day. Eating avocado on a regular basis can help you fulfill your daily recommended amount of fiber quite easily.
Another one of the amazing things about avocados is that they can actually help your body to absorb nutrients more efficiently. The faster you are able to absorb nutrients, the healthier you will be as a whole. Those who eat this food can absorb a number of vitamins better.
The fact is that a majority of people do not get enough potassium on a daily basis. A single serving of avocado can provide you with a lot more potassium than even a banana. Those who maintain a healthy level of potassium in their body are at a reduced risk of developing high blood pressure and other health problems. Potassium is essential for good health, and this is one of the best foods to get it from.
The powerful antioxidant properties of avocados have been well-documented over the years, and it is one of the main reasons that it’s such a healthy food to eat. These antioxidants have the potential to minimize the risk of macular degeneration, cataracts, and other severe health issues. If you want to preserve your vision as effectively as possible, it is highly recommended that you start eating avocados on a regular basis.
Reduced Risk of Cancer
Some studies strongly indicate that eating avocado can significantly decrease your chances of developing certain cancers throughout your life. This applies to prostate cancer in particular, though it could help prevent some other kinds.
A lot of people who are trying to lose weight include plenty of avocado in their diet, and for good reason. Eating even a small quantity of this food can help you feel full, which in turn can help prevent overeating. While the fat content for avocado is fairly high, it is mostly healthy fat. It is still important to moderate the amount you eat though. Eating anything in excess can cause weight loss, so you will need to keep that in mind if you are on a diet.
Those who have arthritis can possibly benefit from eating avocado, as it has some powerful anti-inflammatory properties. If you want to reduce the pain and discomfort you feel from this condition, it is certainly something worth considering. There have even been studies that suggest that avocado can be very effective for this particular purpose.
Avocado is perfectly safe for most people to eat, except for those who are allergic to it. It has also been known to react poorly with those who have irritable bowel syndrome. It is important that you know whether or not you are allergic to this food before trying it for the first time.
While you can certainly eat avocado by itself, there are a lot of different ways that you can eat it. A lot of people choose to put it in their salads or even use it in place of mayo. You can also make a smoothie out of this food, which can be quite delicious and nutritious. There are lots of great smoothie recipes that include this particular food that you should take some time to look into.
The pits of avocados actually contain a lot of antioxidants that can keep you healthy in the short-term and long-term. There aren’t any studies that have been done into the effects of eating the pit in humans, though some sources say that it is no recommended to do so. Those who have difficulty swallowing for whatever reason should think twice about eating the pit.
Avocados are very nutritious and good for you on many levels. If you do not currently eat this food, it is highly recommend that you give it a try. It has a taste that appeals to most people, though not everyone. This is certainly one of the healthier foods that you will find in the produce section of your local grocery store.