Nutritional facts of avocado – Avocados are high in fat but are healthy monounsaturated fats. They also provide fiber and a variety of vitamins and minerals with less sugar.
Avocado has many fans. This fruit has a unique flavor and texture. Although it is not as sweet as fruit in general, avocado is rich in benefits. The benefits of avocado are very diverse, this is because the avocado stores many nutrients that are good for the body.
Avocados contain nutrients, rich in fiber, minerals, and vitamins, such as vitamin C, vitamin K, potassium, copper, vitamin E, and vitamin B. Want to know more about the nutritional content and other benefits of avocado for health?
Some nutritionists call avocado a superfood. As this sweet fruit is a good source of fiber it offers health benefits such as cholesterol and blood sugar control. But you will be surprised when you look at the avocado nutrition.
Avocado Nutrition Facts
Nutritional facts of avocado in Half an avocado (100g) provides 160 calories, 2g of protein, 8.5g of carbohydrates, and 14.7 g of fat. Avocados are an excellent source of nutrients of potassium, magnesium, vitamin E, vitamin C, and vitamin K. The following nutritional information is for half of the avocado and is provided by the USDA.
- Calories: 160
- Fat: 14.7g
- Sodium: 7mg
- Carbohydrates: 8.5g
- Fiber: 6.7g
- Sugar: 0.7g
- Protein: 2g
- Magnesium: 29mg
- Potassium: 485mg
- Vitamin C: 10mg
- Vitamin E: 2.1mg
- Vitamin K: 21mcg
Most of the calories in avocados come from unsaturated fats otherwise known as healthy fats. These ingredients will help you feel full longer. When we consume unsaturated fats, the brain will receive a signal to numb the appetite, the consumption of fats also slows down the breakdown of carbohydrates in the body, which is helps to keep blood sugar levels stable.
These things will greatly affect your diet. That is, you will not have the desire to eat more. This condition is good for those of you who want to lose weight. In addition, the consumption of healthy fats also supports skin health, the absorption of vitamins, minerals, and other nutrients. In fact, unsaturated fats can also help boost the immune system.
This is good news for avocado enthusiasts. The reason is, in addition to the high content of unsaturated fats, this fruit also contains many vitamins and other nutrients.
Vitamins and nutrients in avocados.
here are some Nutritional facts of avocado in 100 grams of avocado, based on needs per day (%):
- Vitamin K: 26% per day
- Folate: 20% per day
- Vitamin C: 17% per day
- Potassium: 14% per day
- Vitamin B5: 14% per day
- Vitamin B6: 13% per day
- Vitamin E: 10% per day
- Iron Zinc
Some of the benefits of avocado for the body
Nutritional facts of avocado in some studies have shown that consumption of high potassium intake can help reduce blood pressure, lower the risk of heart attack, stroke, and kidney failure.
- Avocados are high in fiber
Fiber is a nutrient found in relatively large amounts in avocados. In 100 grams of avocado contains 6.7 grams of fiber which is 27% of the recommended number of daily necessities.
- Avocados can lower cholesterol and triglyceride levels
Heart disorders are the most common cause of death in the world. Numerous studies have shown that avocados consumption can change cholesterol profiles for the better and lower risk factors for heart problems.
- Avocados can help the absorption of nutrients from other foods
Avocado not only has high nutrients but can also help the absorption of nutrients from other foods into the body. One study showed that the addition of avocados to salads or other foods can increase the absorption of antioxidants into the body.
- Avocado contains powerful antioxidants that can protect the eyes
Avocado has a high content of antioxidants that are important for eye health, namely lutein and zeaxanthin. This research shows that these two nutrients can help reduce the risk of cataracts that are common in the elderly.
- Avocados can help prevent cancer
A study on isolated cells showed that the consumption of avocados helps reduce the side effects of chemotherapy in human lymphocytes. Avocado extract has been shown to be effective in inhibit the growth of prostate cancer cells.
- Avocado extract can help relieve arthritis symptoms
Arthritis is a common disease that often occurs in America. Some studies have shown that extracts from avocado and soybean oils can significantly reduce the symptoms of osteoarthritis.
- Avocado can help with weight loss
In a study avocado can make a person feel full longer. Avocados also have a high fiber content and low in carbohydrates so they can help lose weight.
- Avocado can maintain heart health
Avocado or especially avocado oil can help improve heart health. Unsaturated fats can inhibit the development of arteriosclerosis (hardening of arterial blood vessels thereby reducing blood flow.
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In one study, when people with a normal cholesterol profile were given avocado for 1 week showed the result of their total cholesterol levels dropping by 16%, LDL dropping to 22%, triglycerides dropping to 22% and an increase in HDL up to 11%.
there are so many benefits Nutritional facts of avocado for health, it never hurts to start including this fruit in your daily diet. Besides being able to be consumed directly, avocado fruit can also be processed into a variety of dishes, ranging from juices or smoothies, stuffed bread, or sandwiches, to fruit ice.