Discover the Surprising 100g Avocado Nutrition Facts You Need to Know
Avocado is a unique fruit that is quite popular among health-conscious individuals for its nutrient richness. The oil-rich flesh of this fruit comes with numerous health benefits that have made it a staple part of the modern diet. In this article, we will unveil some of the most surprising 100g avocado nutrition facts you need to know.
What is Avocado?
Avocado, also known as alligator pear, is a tree fruit from the Lauraceae family, which is native to Central Mexico. The fruit is typically 7-20 cm long, with a weight ranging from 8 ounces to 3 pounds, depending on the variety. Avocado is unique in that it contains high levels of monounsaturated fatty acids (MUFA) and various other nutrients, making it nutritious and energy-dense.
The Nutrient Profile of Avocado
A 100g serving of avocado contains a whopping 160 calories, with the bulk of the calories coming from fat. It also contains high levels of vitamins, minerals, and antioxidants that play crucial roles in maintaining good health. Here are some of the nutrients you will find in a 100g serving of avocado:
Fats
Avocado is quite high in fat, and about 85% of the calories come from it. However, the fat in avocado is mostly monounsaturated, which is considered a “good” fat. Monounsaturated fatty acids (MUFA) have been shown to decrease bad cholesterol levels in the blood, reducing the risk of heart disease. In a 100g serving of avocado, you will get approximately:
– 15g total fat
– 2.1g saturated fat
– 9.8g monounsaturated fat
Fiber
Avocado is an excellent source of fiber, which is essential for good digestion and maintaining a healthy weight. Fiber also helps regulate blood sugar levels and can lower the risk of developing certain types of cancers. A 100g serving of avocado provides approximately:
– 7g fiber
Vitamins and Minerals
Avocado is rich in vitamins and minerals that are crucial for maintaining good health. A 100g serving of avocado contains:
– 21% of the recommended daily value (DV) for vitamin E
– 17% of the recommended DV for vitamin C
– 13% of the recommended DV for potassium
– 10% of the recommended DV for vitamin B6
– 7% of the recommended DV for magnesium
Avocado also contains small amounts of other vital nutrients, including vitamins K, B1, B2, B3, folate, and copper.
Health Benefits of Avocado
Due to its nutrient richness, avocado has numerous health benefits. Here are some of the ways in which eating avocados can improve your health:
May Lower Bad Cholesterol Levels
The monounsaturated fats in avocados can help reduce levels of low-density lipoprotein (LDL) or ‘bad’ cholesterol in the blood. This, in turn, lowers the risk of developing heart disease.
May Promote Weight Management
Despite being high in calories, avocados can help with weight management. The fiber in avocado can help you feel fuller for longer, reducing the chances of overeating.
May Improve Digestion
The high fiber content in avocados can improve digestion by reducing constipation and improving overall gut health.
May Reduce the Risk of Cancer
Avocado contains antioxidants such as lutein and zeaxanthin, which can help protect against oxidative damage that can lead to the development of cancerous cells.
Conclusion
Avocado is a highly nutritious and energy-dense fruit that can provide numerous health benefits. From being a good source of good fats and fiber to containing essential vitamins and minerals, avocados are an excellent addition to any diet. So, try to incorporate avocado into your meals to reap the benefits it has to offer.
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