Avocado- Does It Live Up to the Hype?

Name a fruit that contains some protein, high proportion of fat, low amount of carbohydrates, and tons of great vitamins while being a great supplement to every meal. Don’t know? It’s your favorite taco topper- avocado! In honor of National Avocado Day on July 31st, here are some fun facts about avocados that may make you love them even more.

Fun Facts You May Not Know About Avocados

• Avocados contain four times more vitamins, nutrients, and minerals than the majority of fruits, including fat-soluble vitamins (vitamins A, D, E, K), protein, folic acid, assortment of B vitamins, potassium, fiber and more. The only other fruit comparable to our beloved avocado are bananas which contain high amounts of vitamins and some protein as well. 
• The majority of avocados come from Mexico and they’ve been enjoyed for over 10,000 years in Central America.
• The phrase that avocado is “the good kind of fat” is actually very true. They contain phytosterols and oleic acid that are associated with decreased LDL and total cholesterol. A study conducted in Mexico found that participants lowered their cholesterol levels by 17% when they consumed one avocado a day for one week.
• Avocado oil may be considered superior to other oils based on its higher levels of monounsaturated fatty acids like oleic acid. It also has a higher smoke temperature, meaning it can withstand higher amounts of heat without breaking down into any toxic species.
• The actual serving of an avocado is variable depending on size, but 1/5th-1/3rd of an avocado is recommended due to its high amounts of fat. This may seem really small, especially considering the range of vitamins and minerals it provides. But, it’s always important to moderate the amount consumed to not have too much fat.
• The national average of avocado consumed is around one half of the fruit which contains 117 calories, 4.6 g of fiber,10.5 g fat, 6.7 g monounsaturated fats, 1.5 g protein, and 6 g carbohydrates.
• Studies link avocado consumption to the prevention of cancer cell reproduction.

This fruit packs a major punch for your health. If you aren’t a fan of avocados, that’s okay. Try mixing it in a smoothie so you can still get their wonderful health benefits while masking the taste and making your smoothie extra silky.

References

1. Duarte PF, Chaves MA, Borges CD, Mendonça CRB. Avocado: characteristics, health benefits and uses. Cienc Rural. 2016;46:747-754. doi:10.1590/0103-8478cr20141516
2. Dreher ML, Davenport AJ. Hass Avocado Composition and Potential Health Effects. Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759