Avocados are a source of key nutrients, including healthy fats and fiber. They also contain anti-inflammatory and antioxidant compounds and may help reduce heart disease risk. As you can see, avocados are exceptionally nutritious fruits and are a concentrated source of healthy fats and fiber, plus a number of vitamins and minerals.
The avocado is a member of the flowering plant family Lauraceae. The fruit of the plant is botanically a large berry containing a single seed. Avocados are cultivated in tropical and Mediterranean climates throughout the world. In 2017, Mexico produced 34% of the world supply of avocados. Avocados are delicious as they are–just peel and slice or scoop with a spoon. A quarter of an avocado in a smoothie gives it a delicious creamy texture that blends well with other flavors. Avocados can be used in salsas, dips, and salad dressings, and, of course, they are the key ingredient in the Mexican dish that is appreciated worldwide–Guacamole!
| 1 seven (7) oz (201 g) avocado contains | %DV | |
|---|---|---|
| CARBOHYDRATE | 17 G | |
| CALORIES | 322 | |
| FAT | 0.3 G | |
| FIBER | 14 G | |
| PROTEIN | 4 G | |
| COPPER | 42% | |
| FOLATE | 41% | |
| MAGNESIU | 12% | |
| MANGANESE | 12% | |
| POTASSIUM | 21% | |
| VITAMIN B2 (RIBOFLAVIN) | 20% | |
| VITAMIN B3 (NIACIN) | 22% | |
| VITAMIN B5 (PANTOTHENIC ACID) | 56% | |
| VITAMIN B6 (PYRODOXINE) | 30% | |
| VITAMIN C | 22% | |
| VITAMIN E | 28% | |
| VITAMIN K | 35% |
RECIPES AND NUTRITION
Guacamole Recipe
This traditional guacamole combination is served all over Mexico as a side dish with chips, or as a main ingredient in a taco.
Fig and Avocado Salad Recipe
Arugula, fresh figs, walnuts, and avocado slices are combined with a tasty vinaigrette.
Vitamin B5
Broccoli, cabbage, potatoes, mushrooms, nuts, beans, peas, and lentils are rich in Vitamin B5. Vitamin B5 (Pantothenic Acid) is needed for making blood cells, and it helps convert food into energy. B vitamins are also needed for healthy skin, hair, and eyes; proper functioning of the nervous system and liver; healthy digestive tract; making red…
Copper
Some plant food sources of copper are whole grains, beans, yeast, dark leafy greens, dried fruits, black pepper, almonds, potatoes, cocoa, cashews. Copper plays a role in making red blood cells and maintaining nerve cells and the immune system. Copper also helps the body form collagen and absorb iron, and plays a role in energy production. Most…
Vitamin B9 (Folate)
Some plant-based food sources of folate are asparagus, avocado, banana, beans, beets, broccoli, Brussels sprouts, citrus fruits, lentils, lettuce, nuts and seeds, papaya, peas, spinach, and wheat germ. Vitamin B9 (Folate) is essential for producing red and white blood cells in bone marrow and transforming carbohydrates into energy. Folate is especially important during periods of rapid…
Vitamin K
Leafy green vegetables are among the plant foods rich in Vitamin K. Vitamin K helps make proteins needed for blood clotting and building bones. Prothrombin is a vitamin K-dependent protein directly involved with blood clotting. Osteocalcin is another protein that requires vitamin K to produce healthy bone tissue. Vitamin K is found throughout the body…
Fruit & Stuff 