31 Days of Avocado Goodness – Nutritional Value of Avocado
– DAY 1 –
Avocados are sodium free per 50g serving. Can be used as part of a sodium conscious diet.
– DAY 2 –
Avocados can be used for a 1:1 swap for saturated fats in baked goods.
– DAY 3 –
Avocado contains 250mg of potassium (6% of daily value) per 50g serving. A medium banana (126g) contains 451mg of potassium.
– DAY 4 –
Avocados are sugar free per 50g serving. Can be used to add thickness and creaminess to smoothies with the least amount of sugar than any other fresh fruit.
– DAY 5 –
Avocados are a good source of fiber – 3g per 50g serving. Dietary fiber can help you feel fuller longer.
– DAY 6 –
Avocados contain 136 mcg of the carotenoid lutein per 50g serving. Lutein is a carotenoid which research suggests may help maintain eye health as we age.
– DAY 7 –
Avocados have naturally Good Fat. Over 75% of the fat in avocados is good fat.
– DAY 8 –
Avocados contain 6% DV of Niacin. Niacin, is a B-Vitamin, it helps the digestive system, skin, and nerves to function. It is also important for converting food to energy.
– DAY 9 –
Avocados are a delicious addition to any healthy eating pattern, including Mediterranean, vegetarian, DASH and U.S. Style Eating.
– DAY 10 –
The Dietary Guidelines for Americans encourage you to make half of your plate fruits and vegetables. Avocados are a great way to boost fruit intake. Learn more about MyPlate
– DAY 11 –
Avocados are a nutrient-dense fruit containing nearly 20 vitamins, minerals and phytonutrients.
– DAY 12 –
Good News. The Hass Avocado Board is supporting research to improve understanding of the unique positive benefits of avocados to human health and nutrition.
– DAY 13 –
Avocados can be a satisfying addition to a reduced-calorie diet when eaten in place of other fat sources.
– DAY 14 –
Avocados are recommended by the Produce for Better Health Foundation’s Have a PlantTM movement, as a sodium free, cholesterol free, low in saturated fat and sugar free fruit. Learn more about the Have a Plant movement
– DAY 15 –
Use avocados to top your toast or add creaminess to your favorite dip to help increase good fat and decrease bad fat intake.
– DAY 16 –
Avocados contain 2% DV of Zinc per 50g serving. Zinc is a nutrient that people need to stay healthy. Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses.
– DAY 17 –
When combined with eggs, avocados also make a great post-workout snack. Avocados add 5g of monounsaturated fat per 50g serving, while the eggs provide protein that encourages muscle tissue repair & growth.
– DAY 18 –
Mom-to-be and babies. A 50g serving of Avocado has 10% of daily recommended value of Folate. Folate helps produce and maintain new cells. This is especially important during periods of rapid cell division and growth such as infancy and pregnancy.
– DAY 19 –
Avocados can help consumers meet the healthy diet goals of the American Heart Association because they are part of the fruit food group, are nutrient-dense, cholesterol- and sodium-free. View the American Heart Association guidelines.
– DAY 20 –
Eat avocado with foods rich in fat-soluble nutrients like alpha and beta carotene, they can help the body better absorb the nutrients. Try avocados with sweet potato or avocados with carrots.
– DAY 21 –
A 50g serving of avocado + a serving of veggie sticks like baby carrots = 110 calorie snack with added nutrients.
– DAY 22 –
According to the International table of glycemic index and glycemic load values: 20021 published by researchers from the University of Sydney – specific foods, including avocado, “even in large amounts, these foods when eaten alone are not likely to induce a significant rise in blood glucose.”
– DAY 23 –
Though not considered to be rich in iron avocados contain 2% of your recommended value.
– DAY 24 –
Avocados are the richest known fruit source of phytosterols, providing about 38mg of beta sitosterol per serving (50g or one third of a medium avocado).
– DAY 25 –
“holy trinity of satiety” -fiber, protein & good fats. Avocados contain 3g of fiber (11% DV) and 6g of naturally good fats per 50g serving.
– DAY 26 –
Avocados are a hearty-healthy fruit Fresh avocados can be part of a heart-healthy diet and lifestyle. They are low in saturated fat, and cholesterol- and sodium-free.
– DAY 27 –
One-third of a medium avocado (50g) has 80 calories and contributes nearly 20 vitamins, minerals and phytonutrients, making it a good choice to help meet nutrient needs.
– DAY 28 –
Reducing your intake of sodium and cholesterol? Avocados make a great flavor addition to dishes without adding sodium or cholesterol (sodium- and cholesterol-free).
– DAY 29 –
Avocados contain 6% daily value of potassium, Vitamin E, Niacin and Vitamin B6 per 50g serving.
– DAY 30 –
Per 50g serving, avocados have 6 grams unsaturated fats, which are known to be important for normal growth and development of the central nervous system and brain.
– DAY 31 –
Research supports the importance of improving the fat quality of the diet by choosing better fats like monounsaturated and polyunsaturated fats, which are associated with improved blood lipids.2 Avocados contain both.
1 Kaye Foster-Powell, Susanna HA Holt, and Janette C Brand-Miller. International table of glycemic index and glycemic load values: 2002. From the Human Nutrition Unit, School of Molecular and Microbial Biosciences, University of Sydney, Australia. https://ajcn.nutrition.org/content/76/1/5.full
2 Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010. Part D. Section 3: Fatty Acids and Cholesterol. Available at: https://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_amer…. Accessed on January 31, 2011.
