All About Avocados!

April 11, 2024

Written by Dietetics Masters student Emma Beck.

Adding something healthy and delicious to your plate does not always mean veggies like lettuce and kale! Avocados are a fruit, and are a great source of healthy fats. They are an excellent source of good fats, specifically monounsaturated fatty acids, which may improve your learning, memory, and brain function overall.1 They also give us vitamins and minerals that are essential for the human body. Avocados can even be called a superfood. Avocados are grown in warmer climates but can often be found on sale here in the Northeast. They are a creamy additive to salads, sandwiches and smoothies. Their flavor profile is quite mild. The high fiber content and low sugar content will keep you full and satisfied longer.

Additional benefits to eating avocado:

  • Heart Health: Avocado may help maintain cholesterol levels in the body which in turn helps maintain a healthy cardiovascular system.
  • Cancer: Avocados contain the vitamin folate which has been shown to possibly play a role in preventing certain types of cancer 2
  • Digestion: The fiber in avocados helps aid the body with digestion and may improve some GI tract issues like Crohn’s disease, irritable bowel syndrome and constipation 3

Avocado nutrition facts (A whole avocado is about a cup of food) 4

  • Calories: 322
  • Fat: 30 grams which are nearly all unsaturated, specifically monounsaturated
  • Protein: 4 grams
  • Fiber: 13 grams
  • Vitamins: Vitamin A, Vitamin C, Vitamin B6
  • Minerals: Potassium, Magnesium, Iron

Avocados have become extremely popular in the last few years. Avocado can be worked into many different dishes and is terrific cubed in a salad! Next time you are having a salad, smoothie, or snack add some avocado superfood and keep yourself strong, smart, and healthy!

References:

  1. https://www.webmd.com/food-recipes/all-about-avocados
  2. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2153876/#:~:text=High%20fiber%20diets%20may%20help,or%20treated%20with%20dietary%20fiber
  4. https://www.healthline.com/nutrition/avocado-nutrition#nutrition

This material is funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).

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