Avocados

Avocados (persea americana) aka: aguacate, alligator pear, and ahuacatl, are oval-egg shaped fruits with a tough dark green outer skin, creamy soft light green flesh, and large round inner pit.

Health Benefits of Avocados:
  • Increased Immune Function
  • Reduced Cancer Risk
  • Protection Against Heart Disease
  • Regulation of Blood Sugar and Insulin Dependence
  • Slowing the progression of AIDS
  • Slowing Aging
  • DNA Repair and Protection
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Alzheimer's Protection
  • Osteoporosis Protection
  • Stroke Prevention
  • Reduced Risk of Type II Diabetes
  • Reduced Frequency of Migraine Headaches
  • Alleviation of Premenstrual Syndrome (PMS)
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Prevention of Alopecia (Spot Baldness)
  • Avocados are high in monounsaturated "good for your heart" fats. Oleic acid in particular is known to reduce cholesterol.
    *Some of these health benefits are due to the nutrients highly concentrated in Avocados, and may not necessarily be related to Avocados.
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Natural vitamins, minerals, and nutrients found in Avocados: Saturated Fat | Vitamin B2 (Riboflavin) | Vitamin B3 (Niacin) | Vitamin B5 (Pantothenic Acid) | Vitamin B6 | Vitamin B9 (Folate, Folic Acid) | Vitamin C | Vitamin K | Dietary Fiber | Magnesium | Manganese | Potassium | Copper |

Click here to compare these nutrition facts with other fruits.
Nutrition Facts
Avocados raw all commercial va
Serving Size 100g
Calories 160
% Daily Value*
Total Fat 14.66g23%
    Saturated Fat 2.126g11%
Cholesterol 0mg~%
Sodium 7mg0%
Total Carbohydrate 8.5g3%
    Dietary Fiber 6.7g27%
    Sugar 0.7g~
Protein 2g~
Vitamin A3%Vitamin C17%
Calcium1%Iron3%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 146IU3%
    Retinol equivalents 7μg~
    Retinol 0μg~
    Alpha-carotene 24μg~
    Beta-carotene 62μg~
    Beta-cryptoxanthin 28μg~
Vitamin C 10mg17%
Vitamin D 0IU (0μg)~%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 2.07mg10%
Vitamin K 21μg26%
    K1 - Dihydrophylloquinone 0μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg~%
Thiamin 0.067mg4%
Riboflavin 0.13mg8%
Niacin 1.738mg9%
Pantothenic acid 1.389mg14%
Vitamin B6 0.257mg13%
Folate 81μg20%
    Folic Acid 0μg~
    Food Folate 81μg~
    Dietary Folate Equivalents 81μg~
Choline 14.2mg~
Lycopene 0μg~
Lutein+Zeaxanthin 271μg~
Minerals  %DV
Calcium 12mg1%
Iron 0.55mg3%
Magnesium 29mg7%
Phosphorus 52mg5%
Sodium 7mg0%
Potassium 485mg14%
Zinc 0.64mg4%
Copper 0.19mg10%
Manganese 0.142mg7%
Selenium 0.4μg1%
Water 73.23g~
Ash 1.58g~
Fatty Acids
Omega 3 to Omega 6 Ratio7.4
Omega 6 to Omega 3 Ratio0.14
Total Omega 3s111mg
18D3 Linolenic125mg
18D3CN3 Alpha Linolenic(ALA)111mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s15mg
18D21674mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)15mg
20D2CN6 Eicosadienoic0mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Tryptophan 25mg9%
Threonine 73mg7%
Isoleucine 84mg6%
Leucine 143mg5%
Lysine 132mg6%
Methionine 38mg5%
Cystine 27mg9%
Phenylalanine 97mg11%
Tyrosine 49mg6%
Valine 107mg6%
Stats
Percent of Daily CalorieTarget
(2000 calories)
8%
Percent Water Composition 73.2%
Protein to Carb Ratio (g/g) 0.24

How to choose Avocados: Choose avocados which are soft to the touch and without any dark spots or discolorations. Harder avocados can also be bought and ripened at home.

Climate and origin: Avocados originated in Central America and thrive in tropical climates, hybridized versions can grow in warm temperate climates.

Taste: Avocados have a dull creamy taste. They are typically served with citrus juice which adds an acidic taste and protects the flesh of the fruit from browning.

Miscellaneous information: The name avocado is derived from the Aztec name "ahuacatl" which was also the Aztec word for testicle.



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