The avocado is a creamy, smooth textured fruit covered by a thick dark green purplish black, and rugged skin that originated in Mexico, Central or South America, and in 1871 was introduced in the United States in Santa Barbara, California. By the 1950s there were over 25 avocado varieties commercially packed and shipped in California. Avocados are nutrient dense, with half of an avocado providing: 4.6g fiber, 345mg of potassium, 5.5mg of sodium, 19.5mg of magnesium, 1.3mg of vitamin E, 60mg of folate, and 14µg of vitamin K. Avocados also contain monounsaturated fatty acids (71% of total fatty acid composition), polyunsaturated fatty acid (13% of total composition), and saturated fatty acids (16% of total composition). As the fruit ripens the saturated fatty acids decrease and the monounsaturated fatty acids subsequently increase.
Benefits of consuming avocados include joint, eye, and skin health. Avocados are one of the few foods that contain significant amounts of both vitamins E and C, both of which are antioxidants. Vitamin C plays a crucial role in recycling vitamin E, thus helping to maintain circulatory antioxidant protection. Vitamin C is also important for the maintenance and integrity of collagen (the main structural protein of various connective tissue such as tendons, ligaments, and skin). Clinical evidence suggests that potassium intake may promote blood pressure control. Magnesium acts as a cofactor for many enzymes required for energy metabolism in the body, is important for muscle contractions, and was shown to inhibit fat absorption to improve post-prandial hyperlipidemia in healthy test subjects. Folate is important during pregnancy since it has been linked to neural tube defects and plays a role in vascular endothelial health and reducing cardiovascular disease risk.
Research studies have found favorable benefits to consuming avocados as part of a well-balanced diet. Some studies have found that habitual avocado consumption can help improve serum lipid profiles and help lower low density lipoproteins (LDL) – cholesterol. It is prudent to note that many of the studies had a limited number of study participants. Other preliminary studies have suggested that avocados can support weight control.
For Sushi and Beyond
-Joshua Foster, RD
References
Dreher, M.L., and Davenport, A.J. (2013). Hass Avocado Composition and Potential Health Effects. Critical Reviews in Food Science and Nutrition. 53:738-750. doi: 10.1080/10408398.2011.556759