Whether you choose to make guacamole, put one in a smoothie, or even eat it plain, avocado's should become a consistent part of your diet.
In fact 1 Avocado contains...
- 29 grams of fat (20 grams monounsaturated, 4 polyunsaturated, and 5 saturated)
- 17 grams of carbohydrates (13.5 grams of fiber)
- Glycemic load is 4 (very low)
- 4 grams of protein
- 41% Folate (RDA)
- 34% Vitamin C (RDA)
- 21% Vitamin E (RDA)
- 53% Vitamin K (RDA)
- 28% Potassium (RDA)
- As well as a good amount of many other micronutrients
One of folate's main function is to support cell function and repair. This is why it is such a crucial micronutrient before and during pregnancy.
Vitamin K plays a crucial role in blood coagulation and bone metabolism. It is a nutrient that a majority of individuals are deficient in and avocado's are a great choice to fill that void.
Vitamin C and E are powerful antioxidants that may help lower your risk of cancer and other diseases.
Avocado's also contain a good amount of B vitamins, phosphorus, and magnesium.
These are heart healthy fats that can help lower cholesterol and reduce inflammation. Oleic acid also has a fairly heat heat-induction which means that it does not burn and oxidize until high temperatures. This makes avocado oil a great choice for cooking.
Now the high fat content does mean lots of calories, about 322 to be exact. So just be cautious not a eat a bowl of guacamole each day.
An avocado does not contain near as many carbs (especially sugar) as a typical fruit. What it does contain is a whack load of fiber. 13 grams of fiber is almost half of your daily recommended intake per day. Fiber can help with weight loss, lower blood sugar, and is associated with a reduction in many degenerative diseases.
Now an avocado does not contain very much protein so make sure to source that from other foods in your diet.
Here are a few other health benefits that an avocado is known for:
- Lower triglycerides and cholesterol (lower LDL and increase HDL)
- Support eye health (high amounts of Lutein and Zeaxanthin)
- May help with weight loss
- May help prevent cancer and symptoms of arthritis
- Tastes delicious!
Do not fear the fat. Just be cautious not a go off the avocado deep end or your daily calories may start to creep up on ya.
Personally I find that best why to incorporate them into your diet on a daily basis is to add them to your salad or toss half an avocado into a smoothie (makes the consistency very smooth).
Live Your Best Life!