Posted on Jan 22, 2020, 5 p.m.
Avocado is becoming increasingly popular it can be used in dips, toppers for salads, in a wrap or sandwich and even as a smoothie ingredient. Each serving of avocado is loaded with 20 vitamins and minerals including potassium, lutein, and folate.
Folate is needed for cellular repair, lutein is great for the eyes, and potassium will help to control blood pressure. In addition, these fruits contain vitamins B, C, and E which can help to fight off infections and may even help to fight cancer.
Avocado is also low in sugar and high in fiber, adding to their appeal. The catch to these green fruits is that they are high in fat called monounsaturated; this fat is said to be a good type of fat which can help to lower bad cholesterol levels. One serving of avocado is one third of a medium sized fruit which packs 50 calories and 4.5 grams of fat.
One serving doesn’t seem like a lot, but most people use far more than one serving. For instance guacamole dip uses 2 or more in each bowl, and most people eat at least a full half at a time, meaning the use is not really moderate. Too much of anything, even if it is healthy is not a good thing, and it will eventually catch up with the body.
On the positive side avocados carry many positive benefits such as containing vitamins A, B, C, E, K, iron, calcium, copper, folate, phosphorus, potassium, zinc, and manganese. It may help to reduce inflammation, and help the body absorb nutrients from other foods. The phytochemical content has been linked to cancer prevention because they help to prevent the growth of precancerous and cancerous cells. Avocado also contain 2 grams of fiber which will help with digestion as well as help the body feel fuller for longer.
Avocado is indeed healthy, but in moderation. If eaten in excess it can contribute to accumulation of weight. While being a great alternative to other sauces and condiments it is important to keep in mind that 77% of the calories in avocado are composed of fat. The fat may be the healthy type also found in olive oil, and this fruit fits nicely into a healthy diet, but the key is portion size and moderation. It is very easy to consume too much unintentionally, which is not a good thing. Avocado can be included in an effective weight loss/management approach, but only when consumed in the right portion, which means having to spare some of that dip.
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This article is not intended to provide medical diagnosis, advice, treatment, or endorsement.