Avocado Nutrition Facts and Health Benefits


The avocado is a tree that originates from Central Mexico, part of the Lauracaea family, a flowering plant family. Its fruits, large berries with a single seed are also called avocados or alligator pears because of their green skin and pear shape. Cultivates in tropical and Mediterranean climates, the fruits are commercially valuable.

Some myths from the 1990s state that eating coconut oil or milk is not healthy, so many people stopped consuming it. Also false avocado nutrition facts warned about the damage the fruit does because of high fat and caloric content. Today we know that avocados are rich in mono-unsaturated fats and calories like oleic, calmitoleic, omega 6 and also have lots of vitamins, minerals, and fiber. A Mediterranean diet can help increase HDL (good cholesterol), lower LDL (bad cholesterol) and prevent coronary artery disease. Here are the true avocado nutrition facts:

Avocados have lots of protein
The fruit contains all 18 essential amino acids that form a highly beneficial complete protein. Unlike the protein found in meat, the complete protein is easily absorbed by the body because of the rich fiber content. 100 grams of fruit provides 6.7 grams of soluble and insoluble dietary fiber. An avocado diet can replace the animal protein in a vegan diet.

Green carotenoids
Usually associated with orange food, caretonoids are also found in the alligator pears. The avocado has a wide range of organic pigments like lutein, beta-carotene and alpha-carotene. Lesser known phytonutrients varieties like chrysanthemaxanthin, neochrome, zeaxanthin, violaxanthin, neoxanthin and beta-cryptoxanthin facilitate the vitamin absorption and protect the eyes. Foods rich in caretonoids are fat soluble and stimulate the immune system.

Anti-inflammatory effect
One of the most important of the avocado nutrition facts is the anti-inflammatory effect it has on the body. The unique combination of vitamins C and E, zinc, fatty acids, omega-3, caretonoids and phytosterols make the avocado a powerful anti-inflammatory agent. Osteoarthritis and rheumatoid arthritis are prevented or their symptoms alleviated.

Healthy Heart

Oleic acid is known to improve cardiovascular health and heart function. Avocados are very rich in oleic acid so it can replace the supplements people take to lower the risks of a cardiovascular disease. A cup of the fruit contains 160 milligrams of alpha-linolenic acid.

Fat that is beneficial
Contrary to the belief, there is a type of healthy fat called HDL or the “good” cholesterol. HDL regulates the triglyceride levels and protects against free radicals. Studies show that a diet which includes HDL fats reduces the LDL level and can prevent diseases like diabetes.

Another one of the important avocado nutrtion facts is the rich mineral content. An excellent source of minerals, avocado fruits contain copper, manganese, copper and magnesium. Iron and copper aid the red blood cells production and magnesium strengthens the bones and protects the heart. 100 grams of fresh avocado contain 485 milligrams of potassium, an important component of the cells that helps regulate heart rate and blood pressure.