The Avocado - Info for Avo Lovers. They can help
with weight loss, heart disease, have antioxident properties,
contain lutein and are great for babies.
Because of their density, avocados, like bananas,
are filling. But they are also a perfectly digestible
slow-burning fuel, making them ideal for replenishing nutrients
for athletes. They are a great source of fruit oil and
digestible fats, and they make excellent and healthy dips for raw
vegetables. When blended with fruit, they make particularly
nutritious baby food.
Avocados are also called alligator
pears because of their shape and the color of their skin. there
are over four hundred varieties of avocado found throughout the
world, New Zealand, Mexico and South America, Chile, to name a
few. After planting an avocado tree, youll have to wait two to
three years for it to bear fruit, but its worth the wait.
Did You Know......
- Avocados contain 81 micrograms of the carotenoid lutein,
which some studies suggest may help maintain healthy eyes.
- Avocados are included in Fruits &Veggies More Matters
TM consumer educational program to promote increased
consumption of fruits and vegetables for good health.
- Avocados contribute nearly 20 vitamins, minerals and
beneficial plant compounds that can contribute to the nutrient
quality of your diet.
- Avocados, due to their mono and polyunsaturated fat
content, are a healthy substitution for foods rich in saturated
- One-fifth of a medium avocado (1 oz) has 50 calories and
contributes nearly 20 vitamins and minerals making it a good
- Avocados contain 76 milligrams beta-sitosterol in a 3-oz
serving of avocado. Beta-sitosterol is a natural plant sterol
which may help maintain healthy cholesterol levels.
Avocados for Babies
The avocados smooth, creamy consistency makes it
one of the first fresh fruits a baby can enjoy. Sodium- and
cholesterol- free, avocados contain valuable nutrients including
8% of the recommended Daily Value (DV) for folate; 4% DV forfiber
and potassium, 4% DV for vitamin E; and 2% DV for iron. A serving
of avocado also contains 81 micrograms of the carotenoid lutein
and 19 micrograms of beta-carotene. Per serving, avocado shave
3.5 grams of unsaturated fats, which are known to be important
for normal growth and development of the central nervous system
Avocados and Heart Disease:
Avocados can help you meet the dietary guidelines of the New
Zealand Heart Foundation, which are to eat a diet that is low to
moderate in fat. The fats should be primarily unsaturated and low
in saturated fat and cholesterol. The avocado is virtually the
only fruit that has monounsaturated fat. Avocados help assist
consumers in meeting a major dietary goal of reducing saturated
fat in the diet, when they are consumed in place of saturated-fat
Avocado and Weight Loss/Maintenance:
When used instead of other fats, avocados contribute nearly 20
vitamins, minerals and phytonutrients and can be part of a
Avocados can be a satisfying addition to a calorie-reduced
diet, when they are eaten in lieu of other fats.
When enjoyed in place of other fats, avocados can be a
satisfying addition to a calorie-controlled diet.
Avocados and Lutein:
Avocados are a good way to get more
lutein in the diet. An ounce of avocado contains 81 micrograms
of lutein. Lutein has been shown to be concentrated in the
Macula of the eye, and research suggests that it may help
maintain healthy eyesight as we age.
Lutein is a natural antioxidant that may help maintain eye
health as we get older. By adding avocado to foods like salads,
salsa, soups or sandwiches you can get more of the
phytonutrient lutein in your diet.