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Super Foods that Heal - AVOCADO PDF Print E-mail
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Written by Toma Grubb   
Friday, 03 November 2006
Super Foods that Heal - AVOCADO
Nutritional and health benefits of AvocadoFoods that heal - Avocado

Cut one open and you'll taste why avocados have entranced diners since emerging from Central America thousands of years ago. Satiny, silky, sensuous, smooth -- all the adjectives that avocado growers and promoters use for the homely fruit apply. Indeed, avocados are sort of like a creamy dairy product that grows on trees. They contain a surprising amount of fat -- about 15 grams per half -- but fortunately almost all of that is the monounsaturated fat (the same kind found in olive oil) that is thought to be good for the heart. They're also loaded with potassium, fiber and disease-fighting nutrients.Known for their deliciously rich flavor, California avocados are also rich in phytochemicals -- natural plant nutrients that help protect against a variety of cancers and diseases. .....Research shows that avocados rank highest in the following phytochemicals and nutrients among the 20 most frequently consumed fruits:

  • 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.
Many people are surprised to learn that avocados are a fruit. They love the taste of avocados but do not realize they are so rich in nutrients and phytochemicals. The avocado’s unique nutrient profile makes them a stand out among commonly eaten fruits.

Avocado

Nutrition Facts

 serving size:  servings: 11.0
  Calories per serving:

calories 288.91;Calories from fat 15.4

% daily value*
 Total Fat 15.4
   Saturated Fat 2.1
   Trans Fat 0.00 g
  Polyunsaturated Fat 3.14 g
   Monounsaturated fat 16.95 g
Cholesterol 0.00 mg
Sodium 13.84 mg
Potassium 877.11 mg
Total Carbohydrate 14.95 g
Net Carbohydrate 3.18 g
   Dietary fiber 11.76 g
   Sugars 0.52 g
Protien 3.39 g
Vitamin A 254.31            Vitamin C 15.22 mg
Calcium 22.49 mg             Iron 1.06 mg
Actual values are used in this label instead of % of DRV
Total Protien 4.33% 
Total Carbohydrate 19.08% 
Total Fat 76.59% 
 

Serves 1.0    •   
288.91 Calories per serving.    •    PCF Ratio: 4-19-77
Protein  per serving: 3.39 g g    •    Carbohydrate per serving: 14.95 g g    •

   Fat per serving: 26.66 g g

Ingredients:
1 fruit - AVOCADO, CALIFORNIA, RAW, w/o skin & seeds

Recipe Directions:

Complete Nutrient Analysis:

 

Nutrient

 

  

Calories  288.91

Food Energy (kj) 1208.80 kj

  

Protein (g) 3.39 g

Calories from Protein 12.51

 % Calories from Protein 4.33

Carbohydrates (g) 14.95 g

Calories from Carbohydrates  55.14

 % Calories from Carbohydrates 19.08

Est. Net Carbs (g) 3.18 g

Starch (g)* 0.19 g

 Sugars (g) 0.52 g

Glucose (g)* 0.14 g

Fructose (g)* 0.14 g

 Galactose (g)* 0.14 g

Sucrose (g)* 0.10 g

Lactose (g)* 0.00 g

 Maltose (g)* 0.00 g

Dietary Fiber (g) 11.76 g

   

    

Total Fat (g) 26.66 g

Calories from Fat 221.26

 % Calories from Fat 76.59

Saturated Fat (g) 3.68 g

 

  

Trans Fat (g) 0.00 g

Trans-Monoenoic Fat (g)0.00 g

 Trans-Polyenoic Fat (g) 0.00 g

Monounsaturated Fat (g) 16.95 g

Polyunsaturated Fat (g) 3.14 g

 Omega-3 (g) 0.22 g

Omega-6 (g) 2.90 g

 

  

Cholesterol (mg) 0.00 mg

Ash (g) 2.87 g

 Water (g) 125.13 g

Alcohol (g) 0.00 g

Calories From Alcohol 0.00

 % Calories from Alcohol 0.00

Vitamins

Vit-A IU                                          254.31

Vit-B1 Thiamine (mg)            0.13 mg

Vit-B2 Riboflavin (mg)                 0.25 mg

Vit-B3 Niacin (mg)                  3.31 mg

Vit-B5 Pantothenic Acid (mg)    2.53 mg

Vit-B6 Pyridoxine (mg)           0.50 mg

Total Folate (mcg)                        153.97 mcg

Folate, Food (mcg)                  153.97 mcg

Folic Acid (mcg)                            0.00 mcg

Folate, DFE (mcg_DFE)          153.97 mcg_DFE

Vit-B12 Cyanocobalami (mcg)      0.00 mcg

Vit-H (mcg) Biotin*                  0.00 mcg

Vit-C (mg)                                         15.22 mg

Vit-D (IU)*                                 0.00 IU

Tocopherol, Alpha (mg)                3.41 mg

Tocopherol, Beta (mg)*           0.07 mg

Tocopherol, Gamma (mg)*            0.55 mg

Tocopherol, Delta (mg)*          0.04 mg

Vit-E (IU)*                                        0.00 IU

Vit-K (mcg)                                  36.33 mcg

Minerals

Calcium (mg)          22.49 mg

Magnesium (mg) 50.17 mg

 Phosphorus (mg) 93.42 mg

Potassium (mg)     877.11 mg

Sodium (mg)         13.84 mg

 Chloride (mg)*      0.00 mg

Chromium (mcg)* 0.00 mcg

Copper (mg)         0.29 mg

 Fluroide (mg)*       0.00 mg

Iodine (mcg)*        0.00 mcg

Iron (mg)                1.06 mg

 Manganese (mg)   0.26 mg

Molybdenum (mcg)* 0.00 mcg

Selenium (mcg)     0.69 mcg

 Zinc (mg)                 1.18 mg

Carotenoids, Flavonoids, Phytonutrients

Theobromine (mg) 0.00 mg

Phytosterols (mg)* 0.00 mg

 Stigmasterol (mg)* 3.46 mg

Campesterol (mg)* 8.65 mg

Beta-sitosterol (mg)* 131.48 mg

 Vit-A (mcg_RAE) 12.11 mcg_RAE

Retinol (mcg) 0.00 mcg

Carotene, beta (mcg) 108.99 mcg

 Carotene, alpha (mcg) 41.52 mcg

Cryptoxanthin, beta (mcg) 46.71 mcg

Lycopene (mcg) 0.00 mcg

 Lutein+zeaxanthin (mcg)  468.83 mcg

Amino Acids

Histidine (g)*0.08 g

Isoleucine (g)*0.14 g

 Leucine (g)*0.24 g

Lysine (g)*0.22 g

Methionine (g)*0.06 g

 Phenylalanine (g)*0.39 g

Threonine (g)*0.13 g

Tryptophan (g)*0.04 g

 Valine (g)*0.18 g

Alanine (g)*0.18 g

Arginine (g)*0.15 g

 Aspartic acid (g)*0.40 g

Cystine (g)*0.05 g

Glutamic acid (g)*0.49 g

 Glycine (g)*0.18 g

Hydroxyproline (g)*0.00 g

Proline (g)*0.17 g

 Serine (g)*0.19 g

Tyrosine (g)*0.08 g

 

  

Fatty Acids

Saturated Fatty Acids

FA 4:0 (g)0.00 g

FA 6:0 (g)0.00 g

 FA 8:0 (g)0.00 g

FA 10:0 (g)0.00 g

FA 12:0 (g)0.00 g

 FA 13:0 (g)*0.00 g

FA 14:0 (g)0.00 g

FA 15:0 (g)*0.00 g

 FA 16:0 (g)3.59 g

FA 17:0 (g)*0.00 g

FA 18:0 (g)0.09 g

 FA 20:0 (g)*0.00 g

FA 22:0 (g)*0.00 g

FA 24:0 (g)*0.00 g

  

     Monounsaturated Fatty

Acids

 The good fats

FA 14:1 (g)*0.00 g

FA 15:1 (g)*0.00 g

 FA 16:1 undifferentiated (g)1.21 g

FA 16:1 c (g)*0.00 g

FA 16:1 t (g)*0.00 g

 FA 17:1 (g)*0.02 g

FA 18:1 undifferentiated (g)15.68 g

FA 18:1 c (g)*0.00 g

 FA 18:1 t (g)*0.00 g

FA 20:1 (g)0.04 g

FA 22:1 undifferentiated (g)0.00 g

 FA 22:1 c (g)*0.00 g

FA 24:1 c (g)*0.00 g

 

  

       Polyunsaturated Fatty

Acids

 More good fats

FA 18:2 undifferentiated (g)2.90 g

FA 18:2 n-6 c,c (g)*0.00 g

 FA 18:2 i (g)*0.00 g

FA 18:2 t not further defined (g)*0.00 g

FA 18:2 CLAs (g)*0.00 g

 FA 18:3 undifferentiated (g)0.22 g

FA 18:3 n-3 c,c,c (g)*0.19 g

FA 18:3 n-6 c,c,c (g)*0.03 g

 FA 18:3 i (g)*0.00 g

FA 18:4 (g)0.00 g

FA 20:2 n-6 c,c (g)*0.00 g

 FA 20:3 undifferentiated (g)*0.03 g

FA 20:4 undifferentiated (g)0.00 g

FA 20:5 n-3 (g)0.00 g

 FA 22:5 n-3 (g)0.00 g

FA 22:6 n-3 (g)0.00 g

 

  

Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Food manufacturers usually do not report all food nutrient values.

These nutrient values generated from the USDA Nutrient research Database using NutriBase 7 Nutrition software
Last Updated ( Thursday, 31 July 2008 )
 
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