Avocados

Avocados

Native to the tropics and subtropics, avocados are a unique fruit and concentrated source of nutrients. The California avocado has a smooth skin, while the Florida avocado (“alligator pear”) has a tough and wrinkled exterior.

More like a nut than a fruit these South American natives supply heart-healthy monounsaturated fat, are high in fiber, potassium and vitamin C.

Avocados also contain glutathione, an antioxidant with anti-cancer potential and a cholesterol-lowering phytosterol called beta-sitosterol.

Estimated Glycemic Load=0
Antioxidant Score (ORAC)=1,933

The Benefits

*Excellent Source of: Fiber, Vitamin C, Vitamin K, Folate
*Good Source of: Vitamin E, Niacin, Riboflavin, Magnesium, Copper, Manganese
*Preferences: Low Cholesterol, Low Sodium, Low Carbohydrate, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Corn, No Yeast, No Peanuts, No Molds, No Citrus, No Tubers, No Nightshade, No Legumes, No Grains

Selecting and Storing

Like many fruits, avocados ripen best off the tree. Ripe avocados yield to gentle palm pressure, but firm, unripe avocados are what are usually found in the market. Select those that are unblemished and heavy for their size. To speed the ripening process, place several avocados in a paper bag and set aside at room temperature for 2 to 4 days. Ripe avocados can be stored in the refrigerator several days. Once avocado flesh is cut and exposed to the air it tends to discolor rapidly, adding lemon or lime juice helps to prevent discoloration.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s), cubes AVOCADOS,RAW,ALL COMM VAR

OMEGA-6 / OMEGA-3 RATIO: 13.36

Calories: 240

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	22 g	*
Saturated Fat	3.2 g	*
Monosaturated Fat	14.7 g	*
Polyunsaturated Fat	2.7 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	188 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	12.8 g	*
Sugars	0.99 g	*
Fiber	10 g	*
Protein	3 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	219 IU	4%
Vitamin C	15mg	25%
Vitamin D	0 IU	0%
Vitamin E	3.1 IU	10%
Vitamin B6	0 mg	0%
Vitamin B12	0 mcg	0%
Vitamin K	31.5 mg	39%
Folate	121.5 mcg	30%
Niacin	2.6 mg	13%
Riboflavin	0.2 mg	12%
Thiamin	0.1 mg	7%
MINERALS
Calcium	18 mg	2%
Copper	0.29 mg	14%
Iron	0.83 mg	5%
Magnesium	43.5 mg	11%
Manganese	0.21 mg	10%
Phosphorous	78 mg	8%
Potassium	727.5 mg	21%
Selenium	0.6 mcg	1%
Sodium	10.5 mg	0%
Zinc	0.96 mg	6%
PHYTONUTRIENTS
Alpha-carotene	36 mcg
Beta-carotene	93 mcg
Beta-cryptoxanthin	42 mcg
Lutein + zeaxanthin	406.5 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).