5 proven health benefits of avocados
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5 proven health benefits of avocados
Rich in vitamins and good fats
Avocados are not only a rich source of healthy fats, it’s also bursting with essential vitamins, minerals, antioxidants and – unusually for a fruit – some protein. Here are more reasons to enjoy this fresh, in season, green warrior.
Avocado for healthy fats: Monounsaturated fats are needed to maintain heart health and aid in the body’s absorption of fat-soluble vitamins and carotenoids. Avocados contain healthy fats, with a quarter of an avocado providing three grams of monounsaturated fats. As an avocado ripens, its monounsaturated fat content increases and saturated fat content decreases.
Avocado for carbohydrates and sugars: Unlike other fruit, avocados are naturally low in carbohydrate and sugars. A quarter of an avocado (50g) contains just 2.3 grams carbohydrates, of which less than one gram is sugar.
Avocado for fibre: Fibre aids a healthy bowel function and increases satiety. Avocados provide a combination of insoluble and soluble fibre, around two grams per 50 gram serve.
Avocado for potassium and sodium: Research shows that a varied diet high in potassium and low in sodium helps to maintain normal blood pressure and protect against heart disease and stroke. Avocados positively contribute to a good potassium/sodium balance, with a quarter of an avocado providing 245 mg of potassium and less than two mg of sodium.
Avocado for phytochemicals: Avocados contain phytochemicals including polyphenols and colourful carotenoids such as beta carotene, beta cryptoxanthin, lutein and zeaxanthin that help give avocado its unique colour. These natural antioxidants help protect cells from free radical damage.
They're also rich in...
Folate: Everyone needs the B group vitamin folate as it contributes to normal blood formation and cell division, and during pregnancy it is particularly important for tissue development. Avocados are a rich source of folate with a 50 g serve providing 30 per cent of the recommended daily intake (RDI).
Vitamin C: Antioxidant that works with vitamin E to help reduce free radical cell damage and also helps the body’s absorption of plant iron. Avocados are a rich source with a 50 g serving providing 25 per cent of RDI for adults.
Vitamin E: A fat-soluble vitamin commonly found in healthy-fat foods. A quarter of an avocado provides 10 per cent of the RDI.
Vitamin K: An important nutrient for building bones and also assists the blood to clot. A quarter of an avocado (50 g) contains 11 ug of vitamin K or 14 per cent of the RDI for adults.
Avocardo varieties
The dark-skinned Hass avocado is the most common variety grown in Australia and accounts for around 80 per cent of the avocados we eat. They are grown in most states and our diverse climate means we can enjoy them year round.
From March to April, you can also enjoy Shepard avocados, which are the most common green-skinned variety. Their seasonal availability is more limited as these are only grown in northern Queensland.
Information sourced from Australian Avocados
NEXT: Three key ingredients for a healthy diet or try a Raw chocolate mousse made with avocado!
