Fresh avocados are a nutrient-dense fruit
What does nutrient-dense mean?
Nutrient-dense foods provide vitamins, minerals, and other substances that may have positive health effects, with relatively few calories. Nutrient-dense foods also minimize or exclude added salt or other compounds high in sodium.
Why is nutrient density important?
According to the Dietary Guidelines for Americans, nutrient-dense foods are those foods that provide vitamins, minerals, and other substances that may have positive health effects, with relatively few calories. They are lean or low in solid fats, and minimize or exclude added solid fats, added sugars, and added refined starches, as these add calories but few essential nutrients or dietary fiber. Ideally, they are in forms that retain naturally occurring components such as dietary fiber.1
What Minerals, Phytonutrients, & Vitamins are in Avocados?
Avocados contribute nearly 20 vitamins, minerals and phytonutrients per 50g serving (1/3 of a medium avocado)
Iron
Amount per serving:
(50g) 1/3 medium avocado
0.3mg (2% DV)
Health Benefits: Iron, as part of hemoglobin or myoglobin, carries oxygen throughout your body so cells can produce energy. When levels of iron are low, fatigue, weakness and poor tolerance to temperature extremes often result.
Magnesium
Amount per serving:
(50g) 1/3 medium avocado
15mg (4% DV)
Health Benefits: Magnesium in the body serves several important functions: contraction and relaxation of muscles, function of certain enzymes in the body, production and transport of energy, production of protein.
Potassium
Amount per serving:
(50g) 1/3 medium avocado
250mg (6% DV)
Health Benefits: Dietary potassium maintains healthy blood pressure by blunting the adverse effects of sodium on blood pressure. Other possible benefits of an eating pattern rich in potassium include a reduced risk of developing kidney stones and decreased bone loss.
Dietary Fiber
Amount per serving:
(50g) 1/3 medium avocado
3g (11% DV)
Health Benefits: Dietary fiber is the non-digestible form of carbohydrates and lignin. Dietary fiber naturally occurs in plants, helps provide a feeling of fullness, and is important in promoting healthy laxation. Dietary fiber that occurs naturally in foods may help reduce the risk of cardiovascular disease, obesity, and type 2 diabetes. Children and adults should consume foods naturally high in dietary fiber in order to increase nutrient density, promote healthy lipid profiles and glucose tolerance, and ensure normal gastrointestinal function.1,2
Folate/Folic Acid
Amount per serving:
(50g) 1/3 medium avocado
45mcg (10% DV)
Health Benefits: Folate helps produce and maintain new cells. This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is needed to make DNA and RNA, the building blocks of cells. Both adults and children need folate to make normal red blood cells and prevent anemia. Folate is also essential for the metabolism of homocysteine, and helps maintain normal levels of this amino acid.3
Riboflavin (Vitamin B2)
Amount per serving:
(50g) 1/3 medium avocado
0.1mg (8% DV)
Health Benefits: Riboflavin (vitamin B2) works with the other B vitamins. It is important for body growth and red blood cell production and helps in releasing energy from carbohydrates.
Pantothenic Acid (Vitamin B5)
Amount per serving:
(50g) 1/3 medium avocado
0.7mg (15% DV)
Health Benefits: Pantothenic acid, is a B-vitamin and is essential for growth. Along with biotin, it helps the body break down and use food. Pantothenic acid also plays a role in the production of hormones and cholesterol.4
Pyridoxine (Vitamin B6)
Amount per serving:
(50g) 1/3 medium avocado
0.1mg (6% DV)
Health Benefits: Pyridoxine (vitamin B6), also a B-vitamin, helps the body to: make antibodies (antibodies are needed to fight many diseases), maintain normal nerve function, make hemoglobin (hemoglobin carries oxygen in the red blood cells to the tissues), break down proteins and keep blood sugar (glucose) in normal ranges.
Thiamin (Vitamin B1)
Amount per serving:
(50g) 1/3 medium avocado
0.04mg (4% DV)
Health Benefits: Thiamin (vitamin B1), also one of the B-vitamins, helps the body’s cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system.
Vitamin E
Amount per serving:
(50g) 1/3 medium avocado
1mg (6% DV)
Health Benefits: The body also needs vitamin E to boost its immune system so that it can fight off invading bacteria and viruses. It helps to widen blood vessels and keep blood from clotting within them. In addition, cells use vitamin E to interact with each other and to carry out many important functions.5
Vitamin C (Ascorbic Acid)
Amount per serving:
(50g) 1/3 medium avocado
4mg (4% DV)
Health Benefits: Vitamin C is important for your skin, bones, and connective tissue. It promotes healing and helps the body absorb iron.1
Vitamin K
Amount per serving:
(50g) 1/3 medium avocado
11mcg (10% DV)
Health Benefits: Vitamin K helps your body by making proteins for healthy bones and tissues. It also makes proteins for blood clotting. If you don’t have enough vitamin K, you may bleed too much.1
Niacin (Vitamin B3)
Amount per serving:
(50g) 1/3 medium avocado
1mg (6% DV)
Health Benefits: Niacin, a B-vitamin, helps the digestive system, skin and nerves to function. It is also important for converting food to energy.
Avocados – the Nutrient Booster
Healthy avocados can act as a “nutrient booster” by helping increase the absorption of fat-soluble nutrients like vitamin A.
Why increasing absorption of these nutrients matters: Alpha- and beta-carotene can form Vitamin A in the body, which is important for proper growth and reproduction as well as good eyesight. Vitamin A is involved in immune functions, vision and cellular function. Vitamin A also supports cellular growth and differentiation, playing a critical role in the normal formation and maintenance of the heart, lungs, kidneys, and other organs.
Some food sources of vitamin A include:
- Sweet Potatoes – baked sweet potato “fries” go great with avocado dip
- Spinach – try it in a whole wheat pita and avocado sandwich
- Carrots – try combining with your favorite guacamole
- Mango – add to a flavorful fruit salsa
