What makes this fruit really special is that it contains so many essential nutrients that our body needs. It's rich in many vitamins, minerals and healthy fatty acids.
To be more specific, here are the nutrition facts for 100 gr of fresh, ripe avocado:
Calories: 160 kcal
Protein: 2 gr
Total carbohydrate: 8,5 gr
Dietary fiber: 6,7 gr
Sugars: 0,7 gr
Total fat: 14,7 gr
Saturated fat: 2,1 gr
Monounsaturated fat: 9,8 gr
Polyunsaturated fat: 1,8 gr
Total Omega-3 fatty acids: 110 mg
Total Omega-6 fatty acids: 1689 mg
Vitamins:
Vitamin A: 146 IU 3%
Vitamin C: 10.0 mg 17%
Vitamin E (Alpha Tocopherol): 2.1 mg 10%
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%
Pantothenic Acid: 1.4 mg 14%
Choline: 14.2 mg
Betaine: 0.7 mg
Minerals:
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
- Promotes heart health
- Supports cardiovascular health
- Lowers cholesterol
- Regulates blood sugar levels
- Has anti-inflammatory properties
- Controls blood pressure
- Increases nutrient absorption
- Promotes eye health
- Has anti-aging properties
- Protects from free radicals and cancer
- Helps control bad breath
- Supports skin health
Avocados can be used in many recipes such as:
- salads
- dressings
- mousses
- creams
- smoothies
- pie filling
- sandwiches/paninis
There are many ideas out on the internet where you can find really helpful on how to prepare snacks, main dishes and sweets with avocados. Hopefully, I will too post some avocado yummie recipes!