I find that many of my clients who love avocados try not to eat them because of the high fat content. I tell these clients that adding small cubes of this healthy green fruit adds high flavor and nutrition and should most definitely be enjoyed. If you are adding avocados to a salad or sandwich then you should be mindful of the other fats you are having in your meal. For instance, for my family I make an avocado, tomato, cilantro, green onion salad and use fresh lemon juice and salt and pepper as the dressing. There is no olive oil, croutons, olives, or cheese that you will often see as an addition to salads. If you love avocado on your sandwiches, do not add a lot of cheese, mayo or salad dressing.

So remember now, avocados can be greatly enjoyed as a part of recipes for salads, sandwiches and in soups and shakes. For quick serving, you can add it in tofu as a dressing or make it as a substitute for mayonnaise in sandwiches, or as toppings for spicy dishes.

As you will notice from the nutrition facts below, avocados have a markedly higher fat content than most other fruit but it is mostly heart healthy monounsaturated fat. You will see avocadoes used as an important staple in the diets of the different cultures where access to other fatty foods (high-fat meats and fish, dairy, etc.) is limited.

A ripe avocado yields to gentle pressure when held in the palm of the hand and squeezed. The flesh is prone to enzymatic browning; it turns brown quickly after exposure to air. To prevent this, lime or lemon juice can be added to avocados after they are peeled. This way maybe you won’t feel like you have to eat the whole avocado in one meal. I always have limes or lemons available to prevent the browning effect of many foods such a bean dips and even fruit salads.

Avocado Nutrition Facts

Avocado, raw (edible parts)
Nutritional value (3.5 oz)
Energy 160 kcal
Carbohydrates 8.53g
Sugars 0.66g
Dietary fiber 6.7g
Fat 14.66g
Saturated Fat 2.13g
Mono-unsaturated Fat 9.80g
polyunsaturated 1.82g
Protein 2g
Thiamine (Vit. B1) 0.067mg (5%)
Riboflavin (Vit. B2) 0.130mg (9%)
Niacin (Vit. B3) 1.738mg (12%)
Pantothenic acid (Vit. B5)

1.389mg (28%)
Vitamin B6 0.257mg (20%)
Folate (Vit. B9) 81mg (20%)
Vitamin C 10mg (17%)
Calcium 12mg (1%)
Iron 0.55mg (4%)
Magnesium 29mg (8%)
Phosphorus 52mg (7%)
Potassium 485mg (10%)
Zinc 0.64mg (6%)

Percentages are relative to US recommendations for adults.
Source: USDA Nutrient database

Health Benefits of Avocados

Avocado Health Benefit #1

  • Anti-inflammatory Benefits. Recent studies show undeniably a link between avocado intake and arthritis. Phystosterols in avocados prevent inflammation in connective tissue thus preventing the risk of osteoarthritis and rheumatoid arthritis.
  • Avocado Health Benefit #2

  • Promotes Cardio-Vascular Health. Monounsaturated fats found in avocados are great for your heart. Aside from monounsaturated fats, studies show that people who eat food rich in folate (like avocado) are less-likely to develop heart and other cardio-vascular diseases as well as stroke. Other minerals found in avocados such as phytochemicals and fibers also keep cholesterol in check.
  • Avocado Health Benefit #3

  • Weight Control. Regular avocado consumption greatly contributes to weight control. Its high fat content reduces overeating by making you feel full for a considerable number of hours.
  • Avocado Health Benefit #4

  • Prevents Cancer. Studies show that anti-oxidants found in avocados helps fight oral cancer. Compounds found in avocado have been shown to signal cancer cells to ‘self-destruct’ and allows regular healthy cells to grow normally.
  • Avocado Health Benefit #5

  • Regulates Blood Sugar. Because of the absence of carbohydrates and low sugar content, small slices of avocados are recommended for those who have blood sugar problems.
  • So, I hope I have enlightened you today to realize that the avocado can become your friend. All you have to do is substitute it in your meal for the other fats that you always add to your dishes.

    11 Responses to “AVOCADOS”

    1. Tweets that mention AVOCADOS -- Topsy.com

      [...] This post was mentioned on Twitter by Linda Michaelis and Linda Michaelis, Linda Michaelis. Linda Michaelis said: @lowcarbshame Good choice. I always found avocados as great add-ons for salads. :) http://bit.ly/g1dbVM [...]

    2. gamblingprize.com

      Spot on with this write-up, I really assume this website needs rather more consideration. I’ll in all probability be once more to read much more, thanks for that info.

    3. home office

      I happen to be commenting to let you understand of the notable experience my cousin’s princess went through viewing your web site. She noticed such a lot of issues, which include what it’s like to possess a great coaching spirit to get many others without difficulty fully understand several extremely tough subject matter. You undoubtedly surpassed our own expectations. Thanks for imparting the invaluable, trustworthy, educational and in addition unique thoughts on the topic to Kate.

    4. event planner

      There are certainly a lot of details like that to take into consideration. That may be a great point to carry up. I offer the ideas above as common inspiration but clearly there are questions just like the one you carry up the place an important thing can be working in sincere good faith. I don?t know if greatest practices have emerged around things like that, however I’m positive that your job is clearly recognized as a good game. Both girls and boys feel the impact of only a moment’s pleasure, for the remainder of their lives.

    5. basement renovation

      A powerful share, I just given this onto a colleague who was doing slightly analysis on this. And he in truth purchased me breakfast as a result of I discovered it for him.. smile. So let me reword that: Thnx for the treat! But yeah Thnkx for spending the time to discuss this, I really feel strongly about it and love reading more on this topic. If potential, as you change into experience, would you thoughts updating your blog with extra details? It is extremely helpful for me. Massive thumb up for this weblog submit!

    6. citizen watches

      There are some fascinating closing dates on this article however I don’t know if I see all of them middle to heart. There may be some validity but I will take hold opinion till I look into it further. Good article , thanks and we would like extra! Added to FeedBurner as nicely

    7. jewelry box

      Oh my goodness! an amazing article dude. Thank you Nevertheless I’m experiencing concern with ur rss . Don’t know why Unable to subscribe to it. Is there anyone getting an identical rss downside? Anybody who is aware of kindly respond. Thnkx

    8. socinovamigration

      Oh my goodness! an amazing article dude. Thanks Nevertheless I’m experiencing problem with ur rss . Don’t know why Unable to subscribe to it. Is there anyone getting equivalent rss downside? Anyone who is aware of kindly respond. Thnkx

    9. Fendi Handbags

      Can I just say what a relief to search out someone who truly knows what theyre speaking about on the internet. You undoubtedly know the right way to deliver an issue to gentle and make it important. Extra folks have to read this and understand this aspect of the story. I cant believe youre no more standard because you positively have the gift.

    10. bubble shooter 2 free

      Excellent job publishing AVOCADOS. I would like to learn more about this subject.

    Comments are closed.