The avocado is a rather unique fruit. While most fruit contain carbohydrates, avocado is high in fats so technically considered to be a fat. Because of this avocado is known to be low in sugar and contain high fiber that helps us fuel longer. This fruit is prized for its high nutrient value and is added to various dishes due to its good flavor and rich texture. In the states, it is the main ingredient in guacamole, an avocado-based dip, spread, or salad first developed in Mexico.
Avocados are a great source of several vitamins, minerals, healthy fats and fiber. 3.5 ounces (100 grams), or about half an avocado, contain around 160 calories. This serving also contains vitamin K, folate, vitamin C, potassium, vitamin E and also contains a fair amount of niacin, riboflavin, copper, magnesium, manganese and antioxidants
Avocados contain mostly monounsaturated fat, plus a small amount of saturated fat and polyunsaturated fat. Most of that monounsaturated fat is oleic acid, the same fatty acid found in olives and olive oil. This type of fat is considered to be very healthy. Numerous studies have linked oleic acid to health benefits, such as decreased inflammation and a lower risk of developing heart disease. Several studies have also shown that replacing some saturated fat in the diet with monounsaturated fat or polyunsaturated fat can lead to health benefits. These benefits include increased insulin sensitivity, better blood sugar control and lower levels of “bad” LDL cholesterol.
Considered a veritable fruit, avocado is a food without rival among the fruits. So, why not indulge yourself to a healthy treat? Grab a supply of avocados for you and your family without the guilt feelings of increasing your calories and try to innovate new recipes that incorporate this amazing fruit.
NO II Joanna Marie E. Baltazar
References:
1. Avocado Nutrition facts and Health Benefits
https://www.verywellfit.com/calories-in-an-avocado-3495640
2. What are the benefits of Avocado, and can it help lose weight?
https://www.everydayhealth.com/diet-nutrition/diet/avocados-health-benefits-nutrition-facts-weight-loss-info-more/
3. Avocado