Nutrition Corner - Avocado

6D Living
Aug 28
2 min read

Avocados are a source of key nutrients, including healthy fats and fiber. They also contain anti inflammatory and antioxidant compounds that help reduce heart disease risk. Scroll down for a downloadable document with more information about the health benefits of avocados, including research links, thank you.

1 Avocado

7oz / 200 grams

Calories: 322

Fat: 30 grams

Protein: 4 grams

Carbs: 17 grams

Fiber: 14 grams

Riboflavin (B2): 20% of the DV

Niacin (B3): 22% of the DV

Pantothenic acid (B5): 56% of the DV

Pyridoxine (B6): 30% of the DV

Folate: 41% of the DV

Magnesium: 14% of the DV

Potassium: 21% of the DV

Copper: 42% of the DV

Manganese: 12% of the DV

Avocados contain an impressive amount of nutrients and are especially rich in fiber, B6, vitamin C, potassium, vitamin E, folate, and copper. Eating avocados regularly may benefit health in several ways, including protecting against heart disease, improving overall diet quality, improving satiety, and promoting gut health.

Half of an avocado packs 10% of the DV for potassium. Potassium is needed for several critical bodily functions, including blood pressure regulation and nervous system

function. Getting the recommended amount of potassium on a daily basis may help protect against hypertension and stroke.

Adding avocado to your meals can prevent insulin and blood glucose levels from rising following the consumption of a meal. Even just adding half an avocado prevents the rise in insulin and glucose.

Avocados can help your body absorb more antioxidants from other healthy foods. Pairing avocado with tomato sauce and carrots boosts the absorption of vitamin A, which

is a crucial nutrient for healthy skin, vision, and immunity.

Avocados are high in fiber, providing about 14 grams in each avocado. Although avocados are high in calories, they’re packed with nutrients and help promote satiety,

thanks to their high fiber and healthy fat content. Adding half of an avocado to your meal may significantly boost satiety for up to five hours.

Fiber is essential for a healthy digestive system. Avocados may benefit the health of the gut by improving bacterial diversity and reducing fecal bile acid concentration. Greater bile acid concentrations induce intestinal inflammation and are related to the growth of microbes associated with negative health outcomes like colon cancer.

Avocados positively impact the gut microbiome inside your digestive tract, home to trillions of microorganisms (we call them critters!) and their genetic material. A healthy gut microbiome strengthens immune function, fights inflammation, and protects against chronic diseases.

Avocados contain many carotenoids, such as lutein and zeaxanthin, which are important for eye health. Carotenoids found in avocados including lutein, α-Carotene, and β-Carotene have been shown to have strong antioxidant effects, protecting against oxidative damage, which is associated with the progression of many chronic

diseases.

The majority of the fat in avocado is monounsaturated fat in the form of oleic acid. Research into oleic acid suggests that it may have beneficial effects on the lipid

profile, insulin sensitivity, and other markers of metabolic syndrome.