Avocados each

$4.50

SKU: AVOCADO Category: Tags: , ,

Description

Avocados are characteristically buttery yet subtly flavorful pear-shaped fruits of Central American origin. Unlike most other fruits, they feature high-fat content and carry more calories. Nonetheless, they are among the popular fruits having good nutrition profile and health benefiting properties.

Health benefits of Avocado

  1. Avocados, like olives, are high in mono-unsaturated fats and calories. However, they are very rich in dietary fiber, vitamins, and minerals and packed with numerous health benefiting plant nutrients.
  2. Its creamy pulp is an excellent source of mono-unsaturated fatty acids like oleic and palmitoleic acids as well as omega-6 polyunsaturated fatty acid, linoleic acid.
  3. Research studies suggest that the Mediterranean diet which is rich in mono-unsaturated fatty acids help lower LDL or bad cholesterol and increase HDL or good cholesterol, and thereby, help prevent coronary artery disease as well as stroke risk through favoring healthy blood lipid profile.
  4. They are an excellent source of soluble and insoluble dietary fiber. 100 grams of fruit provides 6.7 g or about 18% of recommended daily intake of fiber. Dietary fiber helps lower blood cholesterol levels and prevent constipation.
  5. Moreover, it composes high concentrations of tannin akin to persimmons. Tannin, a polyphenolic compound which once labeled as an antinutritional agent, in fact, has beneficial anti-inflammatory, anti-ulcer, and antioxidant properties.
  6. The creamy flesh holds many health promoting flavonoid polyphenolic antioxidants such as cryptoxanthin, lutein, zea-xanthin, beta and alpha carotenes, albeit in small amounts. Together, these compounds work as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.

 

Avocado nutrition profile/ 100 g(Persea americana), Refuse seed and skin.

(Source: USDA National Nutrient data base)

Principle Nutrient Value Percent of RDA
Energy 160 Kcal 8%
Carbohydrates 8.53 g 6.5%
Protein 2.0 g 3.5%
Total Fat 14.66 g 48%
Cholesterol 0 mg 0%
Dietary Fiber 6.7 g 18%
Vitamins
Folates 81 ยตg 20%
Niacin 1.738 mg 11%
Pantothenic acid 1.389 mg 28%
Pyridoxine 0.257 mg 20%
Riboflavin 0.130 mg 10%
Thiamin 0.067 mg 5.5%
Vitamin-A 146 IU 5%
Vitamin-C 10 mg 17%
Vitamin-E 2.07 mg 14%
Vitamin-K 21 ยตg 17.5%
Electrolytes
Sodium 7 mg 0.5%
Potassium 485 mg 10%
Minerals
Calcium 12 mg 1%
Copper 0.190 mg 21%
Iron 0.55 mg 7%
Magnesium 29 mg 7%
Manganese 0.142 mg 6%
Phosphorus 52 mg 7%
Selenium 0.4 ยตg <1%
Zinc 0.64 mg 6%
Phyto-nutrients
Carotene-&alpha 24 ยตg
Carotene-รŸ 62 ยตg
Cryptoxanthin-รŸ 28 ยตg
Lutein-zeaxanthin 271 ยตg