The Avocado- A Nutrient Powerhouse!

Written by Maria Di Iorio, RD, CD

Many of you are familiar with the avocado, that oblong shaped bumpy dark-skinned thing that can be found in any super market across the US and in markets around the world. But how is an avocado classified…is it a vegetable… a fruit? Avocado are actually classified as a BERRY which grows naturally on trees. The Hass avocado is the common variety found in US grocery stores but there are over 30 different varieties found worldwide!

What many of you may not know is the hidden magic of the avocado. The creamy green flesh is packed with nutrients and healthy fats. In addition to being a nutrient powerhouse, avocados also contain a considerable amount of water. 80% of the edible fruit contains H20! Who knew??? For a standard medium Hass avocado, 1/3rd is considered a serving of fruit! If you eat a whole avocado its 3 servings of fruit! Wow!

Let’s dive more into the nutrient containing power of the avo. Avocados aren’t just high in one or two key vitamins, minerals, or nutrients; they contain over nine different types!

FIBER

For starters, the avo contains a significant amount of dietary fiber. Per 1 serving of avocado (1 serving = 1/3 medium Hass avocado) it contains 3 grams of dietary fiber, equating to 11% of your daily needs.

​Fiber plays a key role in the digestive tract and helps us to feel full and keeps us regular! 

MINERALS...AKA ELECTROLYTES!

As an athlete, you are familiar with the idea that you need to replace fluid and electrolytes after exercise, especially if you are a heavy sweater. So… you may reach for a sports drink or be mindful to add extra salt to your post-workout meal. But have you ever considered using an avocado to help replace those lost electrolytes? If not, then get excited about this next piece of knowledge!

Avocados contain sodium, potassium, and magnesium. One medium Hass avocado contains 690 mg of potassium, 10 mg of sodium, and 39 mg of magnesium. These important electrolytes play a major role in cellular function and body processes, along with helping to rehydrate the body after bouts of exercise.

VITAMINS

​Not only do avocados contain fiber and electrolytes, they also contain a plethora of vitamins. Avocados contain Vitamin A, Vitamin C, Vitamin E, Vitamin K, and Folate (Vitamin B-9). Wow that’s a lot of Vits!

If you though the avocado, that humble pot-belly looking berry, couldn’t contain any more amazing qualities, think again! Avocados are also an excellent source of healthy fats. Fat is a vital macronutrient to the human body providing energy, protection, and assisting in the absorption of fat- soluble vitamins (A, D, E, and K).

FATS

Avocados contain two different types of fat, unsaturated and saturated. In general health terms, unsaturated fat is considered the “healthier” of the two fats. And for the avocado, that is where they shine! 1 medium Hass avocado contains 71% mono-unsaturated fat, 13% poly-unsaturated fat and 16% saturated fat. Since avocados are higher in the unsaturated fat many studies suggest avocados may assist in improving lipid levels in the blood (increasing the good cholesterol (HDL) and lowering bad cholesterol (LDL)). Additionally, avocados may help improve satiety (the feeling of fullness) and may be helpful in keeping body weight stable.

How to Incorporate Avocados into your Diet

Avocados are a versatile berry that can be eaten straight out of its leathery case or incorporated into snacks and meals.

• Smash an avocado up and spread on toast, sprinkle with a little salt and pepper!

• Add sliced avocado to sandwiches or stack on crackers!

• Add diced avocado to soups and salads!

• MAKE GUAC!!! Don’t forget to add some acidity to your guacamole (i.e. lime or lemon juice to give it a sharp pop of flavor).

• Substitute out butter or oil in baked goods and replace with the same amount of smashed avocado! You won’t even taste the avocado in the baked good but it may turn the mixture a little green.

Check out our Instagram page for a Banana Avocado Muffins recipe!