Avocados are a good source of vitamin K, dietary fiber, vitamin B6, vitamin C, folate and copper. Avocados are also a good source of potassium: they are higher in potassium than a medium banana.
Although they are fruits, avocados have a high fat content of between 71 to 88% of their total calories - about 20 times the average for other fruits. A typical avocado contains 30 grams of fat, but 20 of these fat grams are health-promoting monounsaturated fats, especially oleic acid.
Research shows that avocados rank highest in the following phytochemicals and nutrients among the 20 most frequently consumed fruits. Phytonutrients are thought to help prevent many chronic diseases.
* Lutein – protects against prostate cancer and eye disease such as cataracts and macular degeneration.
* Vitamin E -- a powerful antioxidant known to slow the aging process and protect against heart disease and various forms of cancer.
* Glutathione – functions as an antioxidant like vitamin E to neutralize free radicals that can cause cell damage and lead to disease.
* Beta-sitosterol – lowers blood cholesterol levels. Avocados contain four times as much beta-sitosterol as oranges, previously reported as the highest fruit source of this phytochemical.
* Monounsaturated fats – heart-healthy fats proven to help lower LDL (bad) cholesterol and boost HDL (good) cholesterol.
* Folate – promotes healthy cell and tissue development. Folate is especially important for woman of childbearing age as it helps protect against birth defects.
* Potassium – helps balance the body’s electrolytes. Avocados contain 60 percent more potassium than bananas.
* Magnesium – helps produce energy and is important for muscle contraction and relaxation.
* Fiber – lowers cholesterol and reduces risk of heart attack.
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