Avocado is actually a fruit, though most people think of it as a vegetable. It is a fruit with 
highest amount of fat ever, and because of its skin, it is sometimes called “alligator pear”.
A medium avocado weighs about 200 grams and nutritional contents are as follows: carbohydrates 16 grams, fat 28 grams, protein 4 grams, and fiber 13 grams with insoluble fiber three times more than soluble fiber. It contains both saturated and unsaturated fats, with monounsaturated fats being 70% of the total fat. Besides, a medium avocado has approximately 220 mg of Omega-3 and 3300 mg of Omegas-6 fatty acids.
Average calories: 330 per one medium avocado.
|
Avocado: one medium |
|
|
Carbohydrate |
16 |
|
Fiber |
13 |
|
Protein |
4 |
|
Fat |
28 |
|
Calories |
332 |
Vitamins found in higher amounts: vitamins C, K, E, B6, B5, B9, and B2.
Minerals found in higher amounts: potassium, copper, magnesium, manganese, and phosphorous.
Phytonutrients found in higher amounts and their health benefits: avocado contains phytosterols (beta-sitosterol, stigmasterol and campesterol), carotenoids (lutein, zeaxanthin, neoxanthin, cryptoxanthin, violaxanthin, beta-carotene, and alpha-carotene), epicatechin, and epigallocatechin gallate.
Avocado has some health benefits and they include: lowering cholesterol level, supporting cardiovascular health, promoting healthy eyes and vision, lowering blood sugar level, and showing anti-cancer activities.
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