avocado

avocado-458x326

The avocado is the mother fruit. Whether you have a taste for it or not, it’s vital to appreciate avocado as the foundation of the pantry, the conductor of the symphony, the strongest link in the chain, the landmark, the soul of all other foods. It’s wonderful that avocados have gotten attention in recent years for their health benefits. They go far beyond what’s reported, though. You don’t know food until you understand the avocado.

Potassium, Copper, Vitamin E, Vitamin K, Vitamins B2, B3, B5, B6 Folate, Vitamin C
SECONDARY MICRO NUTRIENTS Iron, Magnesium, Phosphorus, Zinc, Manganese, Vitamin B1
NUTRITIONAL HIGHLIGHTS and NOTES
  • Monounsaturated fatty acids with high smoke point
  • More than 80% of its caloric content is easily digested fat, primarily in the form of monounsaturated oils.
  • Individuals with cravings for oils but who do poorly with most fatty foods can usually tolerate avocado
  • A nutritious protein source recommended for nursing mothers
FUNCTIONAL BENEFITS
  • Lowers cholesterol – due to oleic and linoleic fat acid content
  • Rich in copper, which aids in red blood cell formation
  • A natural source of lecithin, a brain food
  • Used as a remedy for ulcers
  • Known to beautify the skin
PHYTONUTRIENTS
CHINESE MEDICINE Cooling thermal nature; sweet flavor; builds the blood and yin, harmonises the liver, lubricates the lungs and intestines
DANGERS Avocados are ripened with a gas that promotes enzyme chitinase, a potential allergen
RDA Avocados, raw  % RDA
Nutrient Unit Value per100g
Water g 72.33
Energy kcal 167
Protein g 1.96
Total lipid (fat) g 15.41
Carbohydrate, by difference g 8.64
Fiber, total dietary g 6.8
Sugars, total g 0.3
Minerals
Calcium, Ca mg 1000 13 1.3%
Iron, Fe mg 8 0.61 7.6%
Magnesium, Mg mg 420 29 6.9%
Phosphorus, P mg 700 54 7.7%
Potassium, K mg 470 507 107.9%
Sodium, Na mg 8
Zinc, Zn mg 11 0.68 6.2%
Copper, Cu mg 0.9 0.17 18.9%
Manganese, Mn mg 2.3 0.149 6.5%
Selenium, Se µg 55 0.4 0.7%
Vitamins
Vitamin C, total ascorbic acid mg 90 8.8 9.8%
Thiamin mg 1.2 0.075 6.3%
Riboflavin mg 1.3 0.143 11.0%
Niacin mg 16 1.912 12.0%
Pantothenic acid mg 5 1.463 29.3%
Vitamin B-6 mg 1.7 0.287 16.9%
Folate, total µg 400 89 22.3%
Choline, total mg 14.2
Betaine mg 0.7
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 147 2.9%
Vitamin E, total mg 15 2.35 15.7%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 21 17.5%
Lipids
Fatty acids, total saturated g 2.126
Fatty acids, total monounsaturated g 9.799
Fatty acids, total polyunsaturated g 1.816

The Recommended Dietary Amount (RDA) is based upon recommendations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Recommendations: http://fnic.nal.usda.gov/fnic/interactiveDRI/. Using this link you can make your own calculationsNotes:

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

Online database of the World’s Healthiest Foods: http://www.whfoods.com/index.php

Online nutrient breakdown of foods: http://nutritiondata.self.com/

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