The Benefits of Eating Avocado

avocado fruit

Today is a special day for me so, I want to share to you one of my favorite fruits since I was a kid, the avocado fruit. Yes! And, it is best eaten either alone; when it is sprinkled with little amount of sugar; solely avocado shake or mixed with other fruits; avocado smoothie; as part of fruit or vegetable salad or solely avocado salad; or as dip for raw vegetables.  I even witnessed my mom fed it to my younger siblings as baby food, it was blended alone or sometimes with other fruits. No wonder, we all love avocado fruit. How about you, what are your favorite avocado recipes?

What makes avocado popular aside from its taste? Of course, the benefits we can get from avocado.

Because of its high fat content, it is a superb substitute for meats for the vegetarians.

Avocado fruit contains more than 25 essential nutrients, with fourteen minerals to stimulate growth that makes it a good food for growing children.

Avocado contains 75% insoluble and 25% soluble fibers, making it good for sweeping out bad cholesterol (soluble fibers) and constipation (insoluble fibers).

It is an ideal fruit for diabetics because it has low sugar content.

Avocado has oleic acid that helps lower total cholesterol and LDL (bad cholesterol) levels and increases the HDL (good cholesterol) level.

Folate is an important nutrient for heart health; a cup of avocado has 23% of the daily value of folate. Individuals who eat folate-rich diets have much lower risk of cardiovascular disease or stroke than those who did not eat as much of this vital nutrient.

Potassium helps regulate blood pressure; avocados are a good source of potassium. It has 60% more potassium than bananas. Sufficient intake of potassium can protect us against circulatory diseases, like high blood pressure, heart disease or stroke.

Avocado fruit has lutein, glutathione and beta-sitosterol phytochemicals. We all know that phytochemicals are thought to help prevent many chronic diseases including various types of cancer. Not only that, avocado also acts as a “nutrient booster” by allowing the body to absorb more of the fat-soluble phytochemicals in other foods that are eaten with avocado.

Benefits of avocado is so amazing, right? Indeed, avocado is a complete food! And, I am proud that it is one of my favorite foods, specially avocado salad and avocado smoothie. I hope from now on it will be one of your favorites too.

You want to know how many calories and some nutrition facts you can get from avocado fruit you have eaten?

For 1 piece (250 grams) green avocado:

• 252.4 kcal energy
• 2.25 gram protein
• 39.98 mg calcium
• 34.99 mg vitamin C
• 2.62 mg mg niacin
• 2.00 mg iron
• 54.98 ug vitamin A
• 0.10 mg thiamine
• 0.15 mg riboflavin

For 1 piece (250 grams) red avocado:

• 242.76 kcal energy
• 2.18 gram protein
• 26.70 mg calcium
• 31.56 mg vitamin C
• 3.52mg mg niacin
• 1.94 mg iron
• 19.42 ug vitamin A
• 0.10 mg thiamine
• 0.15 mg riboflavin

Avocado Nutrition Facts
Serving Size:                            1 medium (145.0 g)
Amount Per Serving Calories:    276
Calories from Fat:                    248

% Daily Value based on a 2000 calorie diet
Total Fat                                27.6g          42%
Total Carbohydrates              1.4g             0%
Dietary Fiber                          4.3g           17%
Protein                                  1.4g

Avocado is so nutritious, right? I really love to know your favorite avocado recipes. Feel free to post it on comment section.

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