Avocado Nutrition

Nutrition Facts on Hass Avocados from Mexico

Mexican Hass Avocados – In A Class Of Their Own

Hass avocados hold impressive nutritional and health benefits. Their “good” fat makes them an excellent choice as ingredients in salads, sandwiches or when used as spreads or dips. These fruits also offer essential vitamins and minerals, and contain several antioxidants that are known to have disease-fighting properties. The combination of these factors put avocados high on the list of foods that contribute to a healthful diet for adults and children.

The Good Fats In Avocados

The avocado has a very different nutrient composition from other fruits and vegetables. Low moisture and higher fat content contribute to its luscious flavour and widely enjoyed creamy texture.

A source of “good” fat. Some fat is needed for good health but not all fats are equal. Therefore, it makes sense to choose carefully, opting whenever possible for unsaturated fat sources and those that provide additional nutritional benefits. Two thirds of the fat in Hass avocados are mono and polyunsaturated. This makes Hass an excellent source of “good” fat, the kind that lowers LDL cholesterol and promotes heart health when substituted for “bad” saturated fat, which has the opposite effect.

Weight control. Integrating “good fats” in a calorie-restricted diet is an essential part of weight control since foods that contain more fat are digested at a slower pace. This contributes to a feeling a fullness which helps delay the onset of hunger.

Lactose-free. In Canada, approximately one million women and 400,000 men are lactose intolerant. These Canadians can still enjoy creamy flavour and texture without the dairy by simply adding avocados to smoothies, sauces, soups and salsa.

Use and serving size. When evaluating the nutritional value of a food, one must consider how and how much is consumed. The avocado, although botanically a tree fruit, is not eaten out of hand like other tree fruits and should not be compared to them nutritionally. Avocados are most often used as an ingredient in salads, sandwiches, wraps, spreads and dips. For that reason, the typical portion size is smaller than for other fruits. Also, because avocados are so rich and satisfying, a smaller serving size is usually appropriate.

Avocados are an excellent way for adults to achieve the 7-10 servings of fruits and vegetables recommended by Canada’s Food Guide. A 100 gram serving of avocado or ½ of a medium fruit contains less fat than two tablespoons of olive oil, and is considered “one serving” in the Vegetables and Fruit group of Canada’s Food Guide . Nutritionally, avocados compare favourably to other fats and fat-rich foods that might serve a similar function as a spread, dip or dressing.

Comparing Avocados To Other Dietary Fat Sources

Canadian Nutrient File (CNF)

Vitamins And Minerals

A fruit high in nutrients. Avocados boast many essential vitamins and minerals. One half of an avocado — the portion size recommended by Canada’s Food Guide — supplies at least 10 per cent of the daily value of potassium, vitamin C, folate, vitamin B6 and fibre.

Why are these nutrients so valuable?

Potassium is a mineral that helps maintain normal heart rhythm, balance fluids and improve muscle and nerve function. Diets containing foods high in potassium and low in sodium may reduce the risk of high blood pressure.

Vitamin B6 is essential for hemoglobin production and for normal functioning of the immune and nervous systems. It also helps maintain blood sugar levels within the normal range.

Vitamin C is essential for healthy skin and gums, helps heal wounds and keeps the immune system functioning normally. Its antioxidant properties help protect against cellular damage caused by free radicals and may reduce the risks of cancer, heart disease and the progression of age-related macular degeneration.

Folate or folic acid is necessary for production and maintenance of new cells, which are especially important during periods of rapid growth. Pregnant women with deficiencies in folate may give birth to infants who are premature or who have low birth weight or neural tube defects.

Vitamin E is necessary for healthy red blood cells and plays an important role in reproduction. Vitamin E is believed to lower LDL cholesterol and inhibit blood clots that could lead to heart attacks. It is also a powerful antioxidant.

Fibre is lacking in the diets of many Canadians. In addition to promoting regularity, high fibre diets have been linked to lower risk of heart disease, type 2 diabetes and diverticular disease.

Selected Nutrients In Hass Avocados

Disease-Fighting Antioxidants

Avocados contain a wide array of bioactive phytochemicals that may reduce the risk of serious conditions such as cancer and cardiovascular disease.

Health Benefits

Phytochemicals function primarily as antioxidants by slowing down oxidative stress induced by free radicals, thereby protecting cells from damage that can lead to disease. Unlike essential nutrients, no recommended levels for phytochemical intake currently exist.

Several of the phytochemicals that are present in avocados are currently under investigation for their disease-fighting potential. To date, the following is known:

Lutein, a member of the carotenoid family, has been associated with reduced risk of prostate cancer and possibly slowing the progress of macular degeneration, the leading cause of blindness in the elderly.

Another phytochemical in avocados, beta-sitosterol, is being studied for its ability to block the absorption of cholesterol from food, which results in reduced levels of LDL cholesterol circulating in the blood.

The biochemical complexities of the avocado and other fruits and vegetables, as well as their role in disease prevention, are just beginning to be understood. In the meantime, the best nutritional advice is to eat a variety of fruits and vegetables, including luscious Hass avocados.

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For more information on Avocados from Mexico, please contact:

Jennifer Potvin
Faye Clack Communications
Tel: (905) 206-0577, ext. 223
Email: jpotvin@fayeclack.com

Irit Shtock
Faye Clack Communications
Tel: (905) 206-0577, ext. 224
Email: ishtock@fayeclack.com