What Is Avocado High In?

Avocados are high in several important nutrients.

Avocados, also known as butter fruit or alligator pears, are a high-fiber, nutrient-dense source of heart-healthy monounsaturated fat. Of the dozens of cultivated varieties, Hass and Mexican Fuerte are the most widely available avocados in the United States. The Haas, or California, avocado is oval-shaped with dark pebbled skin. The larger Mexican Fuerte, or Florida, avocado is pear-shaped with smooth green skin. In general, the two varieties are nutritionally comparable. Ounce for ounce, however, California avocados are higher in calories, fat, fiber and potassium, while Florida avocados are richer in vitamins C and E.

Fiber Fatty Acids

Avocados are approximately 20 percent fat, an amount 20 times greater than most other fruits. The kind of fat they’re richest in, however, is the heart-healthy monounsaturated type. Limiting your fat intake to mostly unsaturated sources can help lower LDL and total cholesterol levels, thereby reducing risk of heart disease. An avocado’s fatty acids also ensure that its vitamin E, carotenoids and other fat-soluble compounds are readily absorbed. A 3.5-ounce serving of California avocado provides 167 calories and nearly 24 percent of the daily value for fat, while an equivalent serving of Florida avocado supplies 120 calories and about 16 percent of the daily value for fat.

Avocados are an excellent source of dietary fiber, providing significant amounts of both types. Their soluble fiber dissolves into a gel-like substance that binds to fatty acids to assist in their excretion, thereby promoting healthy cholesterol levels. The insoluble fiber in avocados increases stool size and hastens the movement of material through the intestinal tract. A 3.5-ounce serving of California avocado provides 6.8 grams of fiber — more than 27 percent of the daily value for fiber. An equivalent serving of Florida avocado contains 5.6 grams of fiber, or about 22 percent of the daily value.

Potassium

Avocados are also rich in potassium, a mineral essential to proper nerve function and muscle control. Along with sodium, potassium also helps maintain cell integrity by regulating the balance of fluids and electrolytes. The low intake of dietary potassium is associated with hypertension, while an adequate intake can prevent or normalize high blood pressure. A 3.5-ounce serving of California avocado contains 14 percent of the mineral’s daily value, while the same amount of Florida avocado provides 10 percent of the daily value.

Vitamin C

Avocados are high in vitamin C, a versatile nutrient important to numerous functions in the body. Vitamin C is required to form and repair blood vessels, ligaments, tendons and skin, and essential to maintain healthy bones and teeth. Its presence significantly enhances your body’s ability to absorb non-heme iron, the type found in eggs and plant-based foods. Vitamin C is also a powerful antioxidant that inhibits cell-damaging free radicals. A 3.5-ounce serving of California avocado contains over 14 percent of the daily value for vitamin C, while an equivalent amount of Florida avocado supplies double that amount, with 29 percent of the daily value.

Vitamin E

Avocados are a good source of vitamin E, a nutrient essential to the production of red blood cells, normal cell function and a healthy immune system. Much like vitamin C, vitamin E is a potent antioxidant that protects cells, tissues and organs from free radical damage. It also enhances the function of vitamin K, which is essential for the formation of blood clots. A 3.5-ounce serving of California avocado provides nearly 10 percent of the daily value for vitamin E, and the same size serving of Florida avocado contains more than 13 percent of the daily value.

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