Avocado Nutrition Information
Avocado Health Benefits

Surprising avocado nutrition information about the health benefits of the alligator pear. Avocados contain, not only a delicious oil which is low in saturated fat, but an artery-cleansing fiber.

Also, calories, protein and carbs info.



Avocado
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Avocado fruit tastes best when it is tree ripened. The trees are large, but if you can possibly grow one, you should.

Store bought fruit is vastly inferior to home grown, but don't let that stop you from partaking of this nutritional powerhouse.

We don't have space for an avocado tree in our yard so we eat purchased fruit.

I don't especially like the taste and my husband can't stand it, but once we became aware of the cardiovascular benefits of eating avocados, we made it a regular part of our diet.

Avocado Fruit

Florida Avocados

There are 2 types*: Haas avocados are the smaller of the 2. This is the avocado you see most often at the grocery store. It has a heavily textured skin which turns almost black as the fruit ripens.

The other type is the Florida avocado. They are much larger than Haas, less textured and remain green when ripe.

Both types are pear shaped and if they differ in flavor, you can't prove it by me.

Some of the Florida avocados are labeled as "Slimcados". This is a special sort bred to produce less oil for dieters who want a lower calorie avocado.

There are many cultivars within and hybrids of these 2 basic kinds of avocados available to home growers.

How Can You Tell When an Avocado is Ripe?

This is easy. Unripe avocados are rock hard. If you want it to ripen quickly, leave it sitting on the counter. If you want to slow the ripening process, place it in the crisper.

Give it a little squeeze every couple of days. When it begins to yield to gentle finger pressure, it is ready to eat.

How to Cut an Avocado

Slit it lengthwise. Stop when the blade of your knife hits the large pit. Rotate the knife around the seed until the 2 halves come apart.

Remove the seed with your fingers.

You now have 2 serving bowls. Fill the hole left by the pit with chicken or tuna salad to make a wonderful lunch.

Other Ways to Eat the Fruit

The creamy flesh which surrounds the seed, will oxidize rapidly once the fruit has been cut. Squeeze some lemon or lime juice on it to prevent browning and to add zest to the somewhat bland flavor of the fruit.

You could also sprinkle a little sea salt on it and scoop it out of the shell with a spoon.

Avocado slices look nice when arranged on a plate as part of a salad or as a side dish.

In order to get my husband Tiny to eat it, I usually hide the fruit in a smoothie.


Avocado Smoothie Recipe

For those who don't like avocados but wish to eat them anyway.

Ingredients

  • 2 ripe bananas
  • 1/2 a Haas avocado or 1/4 of a Florida avocado
  • 1 ripe kiwi fruit
  • 3 cups apple juice

Directions

Place the ingredients into a blender and blend until smooth.

You will not taste the avocado in this. I promise.

Another place I like to hide avocados is in homemade biscuits. They actually taste good when fixed this way. Even Tiny likes this recipe.


Avocado Nutrition Facts

Avocado Calories

Because of their high oil content, avocados are more like nuts than fruits. A Haas avocado contains about 300 calories and 30 grams of fat.

This can be an important source of healthy fat for vegetarians. For those of us who eat meat every day, it could be a diet killer unless you eat it as a substitute for another calorie-dense food.

You could also take the the easy way out and choose "Slimcados" at the market.

Avocado Nutrition Information

An average avocado contains 12 grams of carbs and 4 grams of protein.

Vitamins: All the B complex except B12, C, A and E which the oil retains even after processing.

Minerals: Rich in potassium, magnesium, iron and manganese.

Other Constituents: Glutathione (a powerful antioxidant) and soluble fiber.


Avocado Nutrition Information
Heart Health Benefits of Avocado

Avocados contribute to cardiovascular health in a multiplicity of ways.

  1. Vitamin B -- The western diet is rich in hidden sugars. It takes copious amounts of B-complex to metabolize all this excess sucrose. Because certain B vitamins play a key role in heart function, a shortfall can cause an arrhythmia which can lead to a heart attack.
  2. Vitamin C -- The C complex with all its various bioflavinoids, give strength to our blood vessels which helps to prevent ruptures (i.e. strokes).
  3. Avocados are one of a small number of foods rich in vitamin E. Vitamin E increases oxygen usage and movement in the tissues. It does this by activating the miles of auxiliary veins that we all have lying dormant in our bodies. This results in better circulation without the heart having to pump so hard to move the blood around.
  4. According to the Complete Book of Minerals for Health, "magnesium deficiencies encourage deposits of unabsorbed minerals upon heart muscle, arteries, kidneys and the gumline. The result is irritation and gradual degeneration of these vital structures, along with the demineralization of teeth and bones."


Avocado Nutrition Information
Avocado Seed Fiber

As if all of the nutritional and health benefits I've already listed are not enough, avocados contain a type of fiber that has the ability to strip deposits from clogged arteries. Incidentally, the seed contains more of this heart-healing fiber than the flesh.

I happened into this information, quite by accident, while surfing YouTube.

Here's the Jeff Primack video I stumbled upon:

Jeff has also written a few books and made some DVDs which may interest you.



Avocado Nutrition Information
Avocado Oil

Avocado oil is rich in omega 9 fatty acids and is similar to olive oil in composition, looks and smell. Like olive oil, it is liquid at room temperature.

So what makes it worth the higher price point?

Its flavor and ability to handle higher heat.

A good avocado oil will beat a good olive oil hands down in a taste test. Add avocado oil's much higher smoke point (500 degrees F. vs 325 for EVOO) into the equation and you quickly begin to see why this is an oil you need to keep on hand for high-heat cooking.

One tablespoon of avocado oil contains 120 calories.




Related Pages:

Sweet Potato Nutrition Facts

Plant Organic Fruits and Vegetable to Coax Kids into the Garden

Wild Rose Detox/Cleanse Instructions and Tips

Build Health While Loosing Weight with the Fruit and Vegetable Diet

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