Avocado facts | 1 Minute Or Less


 

Avocado 

So supposedly avocados are the main reason why millennials can't afford to buy a house 🤔 Well we say, a house can wait as these delicious little berries (yes I said berries) are packed full of the goodness that your body needs (Storey, 1974). Bananas are known for their high levels of potassium, sorry banana lovers but the avocado has you beat! With avo’s coming in at 14% of your daily intake compared with 10% for bananas. Avocado is a high-fat fruit, but this shouldn’t scare you away! It's full if the awesome fats that you need to sustain a healthy balanced diet, such as monounsaturated fatty acids (Gunnars, 2017). Its also got large amounts of fibre, with 25% of the fiber being soluble, while 75% is insoluble (Naveh E1, 2002). Various studies have also proven that avocados can: (Gunnars, 2017)

  • Reduce total cholesterol levels significantly.
  • Reduce blood triglycerides by up to 20%.
  • Lower LDL cholesterol by up to 22%.
  • Increase HDL (the "good") cholesterol by up to 11%.

 

Vitamins
Amounts Per Selected Serving % DV
Vitamin A 219IU 4%
Vitamin C 15.0mg 25%
Vitamin D~ ~
Vitamin E (Alpha Tocopherol) 3.1mg 16%
Vitamin K 31.5mcg 39%
Thiamin 0.1mg 7%
Riboflavin 0.2mg 11%
Niacin 2.6mg 13%
Vitamin B 60.4mg 19%
Folate 122mcg 30%
Vitamin B 120.0mcg 0%
Pantothenic Acid 2.1mg 21%
Choline 21.3mg
Betaine 1.1mg
 
Minerals
Amounts Per Selected Serving % DV
Calcium 18.0mg 2%
Iron 0.8mg 5%
Magnesium 43.5mg 11%
Phosphorus 78.0mg 8%
Potassium 727mg 21%
Sodium 10.5mg 0%
Zinc 1.0mg 6%
Copper 0.3mg 14%
Manganese 0.2mg 11%
Selenium 0.6mcg 1%
Fluoride 10.5mcg

 

 

 

So don’t stop eating avocados millennials! You might need to pick up a second job to afford them though 😋

 

Works Cited

Gunnars, K. (2017, June 4). 12 Proven Health Benefits of Avocado. Retrieved from Healthline: https://www.healthline.com/nutrition/12-proven-benefits-of-avocado#section3

Naveh E1, W. M. (2002, July). Defatted avocado pulp reduces body weight and total hepatic fat but increases plasma cholesterol in male rats fed diets with cholesterol. Department of Food Engineering and Biotechnology, Technion, Israel., 132(7).

Storey, W. B. (1974). "What Kind of Fruit is the Avocado?". Retrieved from UCAVO: http://ucavo.ucr.edu/General/FruitBerry.html

 

 


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