Avocados contribute 250 mg (6% DV) of potassium per 50 g serving of a medium avocado, which works to help to offset some of the harmful effects of sodium on blood pressure. Learn more about MyPlate. Consuming fruits and vegetables that are rich in fiber like avocados may reduce the risk of heart disease, obesity, and diabetes and protect against the risk of certain cancers. Many cooks add lime or lemon juice to their fruit so that they can eat just a small amount and save the rest for later. Antibodies are needed to fight many diseases. A 50g serving has 10% of daily recommended value of Folate. Healthy avocados are a good source of five essential nutrients – fiber, folate, vitamin K, pantothenic acid, and copper. ‘While a Fuerte avocado has 198 calories and 19.3g fat. (1 MG/6% DV PER SERVING)An antioxidant that protects the body tissue from damage caused by unstable substances called free radicals. Cleveland Clinic. Healthy avocados contain 6g of naturally good fat per 50g serving, one-third of a medium avocado. You can see the full nutritional breakdown of avocados in the table below: An average, medium-sized avocado contains 24g of fat, which is the highest fat content of any fruit. Even healthy fats provide nine calories per gram as compared to carbohydrate and protein that each provide four calories per gram. If weight loss is your goal, however, you may want to be mindful of much you eat. Park E, Edirisinghe I, Burton-Freeman B. Avocado fruit on postprandial markers of cardio-metabolic risk: A randomized controlled dose response trial in overweight and obese men and women. Log Food. Get full nutrition facts and other common serving sizes of Avocados including 1 oz and 100 g. Avocados contain 6% daily value of potassium, Vitamin E, Niacin and Vitamin B6 per 50g serving. Helps produce energy and is important for muscle contraction and relaxation. Why does fruit make my throat swell and itch? There are 13 vitamins the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). U.S. Department of Health and Human Services and U.S. Department of Agriculture. Serving Size : 50 g. 80 Cal. This is why you’ll see body builders drinking protein shakes after a big workout. The creamy texture and savory taste that comes from (healthy) fat can help you to feel full and satisfied at mealtime. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. Good fats, monounsaturated and polyunsaturated fats, do not raise LDL (“bad”) cholesterol levels. The majority of fats in one’s diet should be heart-healthy monounsaturated or polyunsaturated; more than 75 percent of the fat in avocados is unsaturated, good fat. Moms, Babies & Toddlers. California Avocado halves make delicious bowls for a low-sodium roasted turkey salad, perfect for a quick,…, Chimichurri cucumber noodles are fantastic on their own, but when you add creamy avocado, shrimp and…. 250 mg Potassium (6% DV): a diet rich in potassium helps to offset some of the harmful effects of sodium on blood pressure. They have 38 milligrams of betasitosterol per 50g serving, Beta-sitosterol is one of the three predominant phytosterols found in plants. Subscribe to a newsletter tailor made for you. Lutein is a carotenoid which research suggests may help maintain eye health as we age. http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_amer…. Of course, you may not use a tablespoon to measure the fruit. how-to tips and more, straight to your inbox! © Copyright Hass Avocado Board, All Rights Reserved. A medium avo is 145g.’ Why naturally good fats? American College of Allergy, Asthma, and Immunology. Avocados contribute nearly 20 vitamins, minerals, and beneficial plant compounds that can enhance the nutrient quality of the diet.

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