Nutritional Value of Avocado (per 100 grams)
| Nutrient | Amount |
| Calories | 160 kcal |
| Carbohydrates | 8.53 g |
| Sugars | 0.66 g |
| Dietary Fiber | 6.7 g |
| Protein | 2 g |
| Fat | 14.66 g |
| Saturated Fat | 2.13 g |
| Monounsaturated Fat | 9.80 g |
| Polyunsaturated Fat | 1.82 g |
| Vitamin C | 10 mg |
| Folate (Vitamin B9) | 81 µg |
| Vitamin K | 21 µg |
| Vitamin E | 2.07 mg |
| Potassium | 485 mg |
| Magnesium | 29 mg |
| Phosphorus | 52 mg |
| Sodium | 7 mg |
| Calcium | 12 mg |
| Iron | 0.55 mg |
Interesting Facts about Avocado
- Avocado is a Fruit: Despite its savory taste, avocado is botanically a large berry with a single seed.
- Nutrient-Dense: Avocado is one of the most nutrient-dense foods, often referred to as a superfood due to its high content of healthy fats, vitamins, and minerals.
Origin of Avocado
Avocado, scientifically known as Persea americana, is believed to have originated in south-central Mexico around 7,000 to 5,000 BCE. The ancient Mesoamerican peoples, including the Aztecs and Mayans, cultivated and consumed avocados for their nutritional benefits.
Health Benefits of Avocado
- Heart Health: Avocados are rich in monounsaturated fats, particularly oleic acid, which is beneficial for heart health. These healthy fats can help lower bad cholesterol levels (LDL) and increase good cholesterol levels (HDL).
- Digestive Health: Avocados are high in dietary fiber, which aids in digestion, prevents constipation, and promotes a healthy gut microbiome.
- Nutrient Absorption: The healthy fats in avocados help the body absorb fat-soluble vitamins (A, D, E, and K) more effectively.
Benefits for Specific Body Parts or Organs
- Heart: The monounsaturated fats and potassium in avocados support heart health by managing cholesterol levels and maintaining healthy blood pressure.
- Eyes: Avocados contain lutein and zeaxanthin, antioxidants that are essential for eye health and may help prevent age-related macular degeneration and cataracts.
- Skin: The high content of vitamins C and E, along with healthy fats, contribute to healthy skin by promoting collagen production and protecting against oxidative damage.
Sources
- USDA FoodData Central
- Healthline
- Medical News Today
