To continue life, we require a set of nutrients provided to us by natural resources in fruits, vegetables, and other organic foods. So what is nutrition? It is the physiological and biochemical processes by which an organism supports its life by using food. The functions of absorption, assimilation, catabolism, biosynthesis, and excretion are included in nutrition.
To enjoy a healthy life requires us to use foods with precise nutritional values, which measure balanced quantities of essential nutrients such as fats, carbohydrates, proteins, minerals, and vitamins.
Today, we shall know about the nutritional value of a small avocado in this article.
Avocados are tree-like flowering plants originating from south-central Mexico. These are known as a great source of vast amounts of valuable nutrients required for the body to enjoy a healthy life, hence used worldwide and suggested by nutritionists. Avocados are great for heart health as well and improve vision. This is due to the great nutritional value of avocados. It will not be false to call avocados a superfood. It has a good taste and adds flavors when added to your favorite dishes. You might be surprised after knowing the nutritional facts about avocados.
Avocado Nutrition Facts:
Avocados are high-calorie foods, but most calories come from fats present in them. So if you are looking at your calorie and fat intake, you should keep that moderate in your diet.
One half of an avocado generally weighs 100 grams and provides you with 8.5g of carbohydrates, 2g of protein, and a total of 160 calories. Besides, these are rich in potassium, magnesium, and vitamins such as Vitamin K, vitamin E, and vitamin C. The following tables provide you with a precise nutritional value of avocado (provided by USDA)
- Calories: 160
- Sodium: 7mg
- Carbohydrates: 8.5g
- Sugars: 0.7g
- Protein: 2g
- Fiber: 6.7g
- Fat: 14.7g
- Magnesium: 29mg
- Potassium: 485mg
- Vitamin C: 10mg
- Vitamin K: 21µg
- Vitamin E: 2.1mg
Most of the carbohydrates of avocados generally come from fiber. A whole avocado is calculated to provide you with 13.7 grams of fiber and 17 grams of carbohydrates. There is very little sugar in avocados, but most of the carbohydrate comes from starch.
It is seen that the glycemic index for avocado is nearly zero; therefore, avocado is a low-glycemic food.
As talked about earlier, avocado contains a good amount of fats. It is estimated to hold roughly 30 grams of fats in avocado, of which 4.2g is saturated, and almost 20 grams of monounsaturated fats. In addition, it also contains 3.6 grams of polyunsaturated fats. So most of the fats come in avocado in the form of monounsaturated fats, which are believed to lower LDL or “bad” cholesterol in your body.
Vitamins and minerals:
A whole avocado consumed could serve as a good source of vitamin E, K, and C. But consuming a few slices of avocado won’t provide a substantial amount of vitamins and minerals because the amount eaten is so tiny.
In addition to vitamins, avocados also contain riboflavin, folate, pantothenic acid, and niacin. Other minerals are copper, manganese, magnesium, and potassium.
About 2 grams of proteins are present in half of the avocado. It is not a high-protein diet, yet it can meet your desired protein intake.
The number of calories depends upon the size of the avocado. The nutritional chart provided is of a medium-sized avocado. But many avocados are small, and some are even up to 300 grams or more.
A large avocado contains roughly 322 calories, but the value can fluctuate depending upon size.
Health Benefits of avocado:
Avocados are mainly studied because of their practical health effects. A few of the benefits counted are listed below:
- Reduce the risk of cardiovascular diseases because it contains plant sterols called beta-sitosterol. Therefore it can maintain a healthy level of cholesterol, essential for heart health.
- Improves diabetes management.
- These can prevent cancer because it is believed to avoiding the onset of some cancers. But there is no direct link.
- Lower metabolic diseases risk.
- Promotes weight loss.
- Support fetal health.
- Reduce depression risk.
- Improving digestion.
- It can be used as a natural detox.
Avocados are rich in valuable nutrients. But all the nutrients should be used under the supervision of an expert nutritionist visit Marham.PK. We have the best team of nutritionists ensuring a healthy lifestyle.
Additional Frequently Asked Questions (FAQs)
Although most of the knowledge regarding avocado nutrition is provided above, yet some of the questions which could arise in mind are answered below:
Can avocados have a negative impact?
Avocados are good nutritional food, but they may be adverse and can decrease the effectiveness of warfarin. Therefore it must be used after consulting a nutritionist.
How long can we store avocados?
Generally, avocados can be stored for up to 2 to 3 days in a refrigerator. But the storage time is increased by using procedures of innovative storage methods.
Is it reasonable to eat a whole avocado in a day?
You can eat a whole avocado a day, and it can be healthy and safe. But consulting your nutritionist is advised to avoid any side effects.
Which type of avocado is healthy?
Avocados are generally of many types. Florida avocados have some most excellent use. But typically, for culinary purposes, Hass avocados are used.