Avocado - Don’t Fear the Fat from this Wonderful Versatile Fruit.

Yes, avocado is a fruit and they are high in fat!  Most fruits are sweet and higher in sugar, avocados are higher in fat and creamy texture and have a bit of a nutty flavor.    They are loaded with the good fat, monounsaturated fatty acids.  Which is heart healthy and anti-inflammatory. 

Here is a quick breakdown on why Avocados should be part of your healthy foods.

Fat and Calorie Breakdown

A medium sized avocado weights between 4 – 5 ounces, that includes the pit.  Half of a medium avocado will be around 125 calories and provide around 7 grams of monounsaturated fatty acids.

Daily recommended amount of fat is 65 grams and only 20% coming from saturated fats.  So that would be 3 – 4 whole avocados.

Vitamin & Mineral Breakdown

Half of an avocado provides essential nutrients that you need for a healthy body and mind.

Potassium – 345mg
Sodium – 5.5 mg
Magnesium – 19.5 mg
Vitamin A – 45 ug
Vitamin C – 6.0 mg
Vitamin E – 1.3 mg
Vitamin B-6 – 0.2 mg
Folate 60 mg
Niacin 1.3 mg
Pantothenic Acid 1 mg
Riboflavin .1 mg Choline 10 mg
Lutein & Zeaxanthin 185 ug
Phytosterols 57 mg

Health Fat Helps with Vitamin Absorption

Some of the vitamins that our bodies need, need fat to be absorbed and utilized properly.  Vitamins A, E, D, K are all fat-soluble vitamins.  They are important for your eye health, bone strength, healing ability, skin health, energy production and immune system.

Avocado are rich in these nutrients can help your body take in and use these essential vitamins.  In the long run, this can help you have more energy to fuel you through your work day and workout. 

Fiber

Half of an avocado contains around 5 – 6 grams of fiber.  Recommended amount is between 25 – 30 grams per day.

How does fiber help you?  If helps regulate blood sugar, slows digestion, so you feel fuller longer and keeps you regular.

Ways to Enjoy Avocados

Avocado can be added to any meal.

Breakfast:  Add ¼ or ½ of an avocado to your morning smoothie.  Gives it a great flavor and consistently.  Bake an egg in one.  Great spread on a piece of GF toast.

Lunch: Salad topper. Garnish for a hot and spicy soup.  Fill with tuna salad.

Dinner:  Guacamole for taco night

Snacks: Mashed avocados and veggie slices. Cubed avocado with salsa.

Dessert: Dark chocolate pudding made with avocado.  

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