The Nutrient Rich Avocado

Avocados are delicious and filling.  Whether eaten plain or used in a guacomole dip, they have a rich creamy texture that is, undoubtedly, appealing.  Avocados are not necessarily a low calorie food.  One half of an average avocado contains approximately 125 calories.

One cup of pureed avocado contains 384 calories and 297 of those calories is from fat.  That fact sounds unhealthy but it is not.  Avocados have zero cholesterol.  A one cup serving of pureed avocado provides 63 % or 16 g. of dietary fiber.  It also provides 5 g. of protein, 7% of the RDA for vitamin A, 34% for vitamin C, 3% for calcium and 8% of iron.

Avocados, ounce for ounce, are a very nutrient rich food.  The calories in an avocado contribute nearly 20 vitamins and minerals and healthy plant compounds to your nutritional intake.  While avocados seemingly have a high fat content, 75% of the fat is unsaturated.  Avocados contain the good kind of fat.

Avocados also contain lutein which is a carotenoid that may help to maintain eye health as we age.  Another bonus to selecting avocados as part of a healthy diet is that they naturally have a low sugar content.  A one ounce serving of an avocado has less than 1 g. of sugar.

Avocados can help individuals stay within the Heart Association’s recommendations of limiting sodium and eating 4 1/ 2 cups of fruits and vegetables per day.  Also, avocados can help you to concentrate on monounsaturated fats.

Avocados are sodium, cholesterol and trans fat free.  Monounsaturated fats can help to lower bad cholesterol levels.  For people trying to maintain healthy eating habits, avocados can be used to substitute for butter or mayonnaise on sandwiches.  The creamy texture can add moisture and flavor to sandwiches and be a healthy addition with zero cholesterol.

For dips, the use of avocados in place of the more fattening, cholesterol laden choices such as sour cream or cheese bases, can reduce your cholesterol intake dramatically.  Avocados are a good choice for anyone who needs to address weight management, diabetes control or cholesterol control.

Avocados can be an excellent choice for baby foods. Because of it’s creamy texture and mild taste, it could be one of baby’s first fruits to enjoy.  In addition to this use, avocados can be used in salads and recipes with chicken and guacomole.

When choosing an avocado at the market, look for a ripe one.  A ripe, ready to eat avocado will yield to gentle pressure, but will not feel mushy.  Make sure you only gently squeeze the avocado since the avocado may bruise if you apply too much pressure.

If you pick a ripe avocado, you will need to eat it in a day or two.  You can select a firm green avocado if you want one to eat in about 5 days.  Just store the firm avocado at room temperature.  If you need to slow the ripening, store your avocado in the refrigerator.