fruitshealthhealth benefits of Avocado

Nutrition facts and health benefits of Avocado

           Eating a diet that contains plenty of fruits and vegetables has long been associated with a reduced risk of many lifestyle related health conditions. Avocado is a unique fruit with multiple nutritional benefits and causes incredible effects on our appearance and health. We listed out top nutrition facts and health benefits of avocado here.

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Health benefits of Avocado

Let’s look at some of the great health benefits of Avocado.

Helps weight loss

         Avocado is a extraordinary fruit for people who want to lose weight. It is rich in fiber and calories which helps  to reduce unwanted pounds from body and it is also fat burning food which keeps you feeling full for longer period. Thus, It will reduce your hunger and stops you from eating more food.(1)

Breath will be fresh at all times.

   The primary cause of bad breath is indigestion and an upset stomach . But, there will be no more, if you intake of avocado in daily menu. This fruit has antibacterial and antioxidant flavonoids which kill bacteria in your mouth and make your breath fresh

Healthy heart

        Eating avocado is good for your heart. Because It has rich source of antioxidants and monounsaturated fats which help to keep the heart healthy and reduce the risk of heart attack. It also help to lower the bad cholesterol by  regulating LDL and HDL.(1,2,3,4)

Your kidneys will work more efficiently

      21 percent of potassium are present in avocados, which is a minerals that helps to normalize blood pressure.  Numerous recent studies have shown that increasing potassium intake may help lower blood pressure.

Antioxidants prevent cancers

     The presence of anti-cancer properties in avocado is good for your health and it helps to protect from disease known as cancer. It prevents from the growth of cancer cells by supplying anti-inflammatory and antioxidant properties to the body.(1,2)

Reduces joint's pains

      avocado is extremely useful for treating pains in your joints and muscles commonly known as arthritis. If you are suffering from arthritis and it’s symptoms,  then it is very important that you consume at least two avocados for each day.(1,2)

Your liver will function more efficiently

     This organic product is really best in a liver friendly diet. Because of its capacity to support your body to produce glutathione, The liver frantically needs  glutathione to filter out harmful substances and protects its cells from damage.

Improves your eye vision

        Including avocados in your eating regimen may help improve visual perception. It is contained with beta-carotene, antioxidants and vitamin A. These supplements help to keep up great visual perception, limit harm from ultraviolet light and reduce the risk of macular degeneration that develops with old age.(1,2,3,4)

Good for skin

          Elevated amounts of nutrient C in avocado aides in the production of collagen and elastin. These proteins help to keep up the skin’s flexibility and solidness. Avocados are additionally wealthy in omega 9 unsaturated fats and nutrient E, which help to diminish the harm of excessive sun exposure and counteracting aging.

Helps digestion

       Avocados keep the digestive system working smoothly. 13 grams of fiber in avocado which is 54 percent of the daily recommended, which may help prevent constipation, enhancing digestion and colon health.  

Rich in nutrients

     Avocado is rich in numerous essential nutrients and minerals such as vitamin K, B5, B6, B3, E and C. It is also dense in potassium, folate, magnesium, manganese, copper, iron, zinc and phosphorous.

Nutritional fact of Avocado

Nutrition facts and Information for avocado such as Calories, carbs, fat, protein, fiber, cholesterol, and more..

Calories in Avocado

The following table gives the Calories information in Avocado.

Calorie Information Amount per 100 grams Percent Daily Values
Calories 160 (670 kJ) 8%
Carbohydrate 30.6 (128 kJ)
Fat 123 (515 kJ)
Protein 6.7 (28.1 kJ)
Alcohol 0.0 (0.0 kJ)

Carbohydrates in Avocado

The following table gives the Carbohydrates information in Avocado.

Carbohydrates Amount per 100 grams Percent Daily Values
Total Carbohydrate 8.5 g 3%
Dietary Fiber 6.7 g 27%
Starch 0.1 g
Sugars 0.7 g
Sucrose 60.0 mg
Glucose 370 mg
Fructose 120 mg
Lactose 0.0 mg
Maltose 0.0 mg
Galactose 100 mg

Fat in Avocado

The following table gives the Fats and Fatty Acids information in Avocado.

Fats & Fatty Acids Amount per 100 grams Percent Daily Values
Total Fat 14.7 g 23%
Saturated Fat 2.1 g 11%
Monounsaturated Fat 9.8 g
Polyunsaturated Fat 1.8 g
Total trans fatty acids ~
Total trans-monoenoic fatty acids ~
Total trans-polyenoic fatty acids ~
Total Omega-3 fatty acids 110 mg
Total Omega-6 fatty acids 1689 mg

Protein in Avocado

The following table gives some of the Protein & Amino information in Avocado.

Protein & Amino Acids Amount per 100 grams Percent Daily Values
Protein 2.0 g 4%
Tryptophan 25.0 mg
Threonine 73.0 mg
Isoleucine 84.0 mg
Leucine 143 mg
Lysine 132 mg
Methionine 38.0 mg
Cystine 27.0 mg
Phenylalanine 232 mg
Tyrosine 49.0 mg
Valine 107 mg
Arginine 88.0 mg
Histidine 49.0 mg
Alanine 109 mg
Aspartic acid 236 mg
Glutamic acid 287 mg
Glycine 104 mg
Proline 98.0 mg
Serine 114 mg
Hydroxyproline ~

Vitamins in Avocado

The following table gives some of the Vitamins information in Avocado.

Vitamins Amount per 100 grams Percent Daily Values
Vitamin A 146 IU 3%
Retinol 0.0 mcg
Retinol Activity Equivalent 7.0 mcg
Alpha Carotene 24.0 mcg
Beta Carotene 62.0 mcg
Beta Cryptoxanthin 28.0 mcg
Lycopene 0.0 mcg
Lutein+Zeaxanthin 271 mcg
Vitamin C 10.0 mg 17%
Vitamin D ~ ~
Vitamin E (Alpha Tocopherol) 2.1 mg 10%
Beta Tocopherol 0.1 mg
Gamma Tocopherol 0.3 mg
Delta Tocopherol 0.0 mg
Vitamin K 21.0 mcg 26%
Thiamin 0.1 mg 4%
Riboflavin 0.1 mg 8%
Niacin 1.7 mg 9%
Vitamin B6 0.3 mg 13%
Folate 81.0 mcg 20%
Food Folate 81.0 mcg
Folic Acid 0.0 mcg
Dietary Folate Equivalents 81.0 mcg
Vitamin B12 0.0 mcg 0%
Pantothenic Acid 1.4 mg 14%
Choline 14.2 mg
Betaine 0.7 mg

Minerals in Avocado

The following table gives some of the minerals information in Avocado.

Minerals Amount per 100 grams Percent Daily Values
Calcium 12.0 mg 1%
Iron 0.5 mg 3%
Magnesium 29.0 mg 7%
Phosphorus 52.0 mg 5%
Potassium 485 mg 14%
Sodium 7.0 mg 0%
Zinc 0.6 mg 4%
Copper 0.2 mg 9%
Manganese 0.1 mg 7%
Selenium 0.4 mcg 1%
Fluoride 7.0 mcg

Sterols in Avocado

The following table gives the Sterols information in Avocado.

Sterols Amount per 100 grams Percent Daily Values
Cholesterol 0.0 mg 0%
Phytosterols ~
Campesterol 5.0 mg
Stigmasterol 2.0 mg
Beta-sitosterol 76.0 mg

Others in Avocado

The following table gives the water, alcohol, ash  information in Avocado. Refer(1).

Other Amount per 100 grams Percent Daily Values
Alcohol 0.0 g
Water 73.2 g
Ash 1.6 g
Caffeine 0.0 mg
Theobromine 0.0 mg

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