Avocado or some people call it “alligator pear” is a one of the most nutritious food, some people try to avoid it for it’s high fat content, but people must know that 1 medium avocado about 200 g has 322 calories and has 30 g of fat but most of the fat is monounsaturated fat which helps lower LDL, and cholesterol, plus its high nutritional value, it has a about 20 of vitamins and minerals including vitamin K, folate that helps lower the risk of heart attack which makes avocado a very heart-friendly food, it also has potassium, vitamin B6, vitamin C, and fiber as well.

Avocados contain potassium even more then bananas which can help to reduce risk of high blood pressure, heart disease and stroke. Oleic acid a monounsaturated fat is a very important content in avocado that may help lower cholesterol, it contains omega-3 in addition to vitamin E, and beta carotene, which forms vitamin A.

You can see how much 1 avocado can provide you with vitamins and minerals of the recommended daily value DV% through the attached picture.

Photo source: whfoods.com

Avocado is also a good baby food, it’s tender, mashable, almost free-sodium and free cholesterol and it is good for the baby to its content of lots af vitamins and minerals as I named them previously.

Also avocado has a moderate amount of alpha-carotene which is best absorbed in the presence of fat, since avocado is a natural source of monounsaturated fat makes an ideal, self-contained heart health food package. Like other carotenoids, its antioxidant power help it to protect against oxidation of bad cholesterol (LDL) in the body so reducing the risk of atherosclerosis over time.

How much to eat?

1/2 a medium avocado weighs 2 1/2 oz (flesh only) serve with slice fruits or tomatoes or in salads as guacomale.

Give it a try, use mashed avocados instead of spreading mayo or butter or cream cheese on your bagel or sandwich, it really makes difference in calorie content plus you will be taking healthy fats instead of saturated fat and maybe trans fat. So avocado may be included in a healthy diet as a substitution to bad fats.

Since avocado is high in calories so you have to eat it in moderation, eating anything should be in moderation even healthy foods, because too much of any food will lead to high calorie content at the end.

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