Avocados for good fat intake

Avocado Nutrition Structure/Function Statements

• One medium, 200-gram avocado contains:
o Calories - 322
o Fat - 30 g
o Carbohydrates - 7 g
o Protein - 4g

1. Avocados contain 81 micrograms of the carotenoid lutein, which some studies suggest may help maintain healthy eyes.

2. Avocados are included in Fruits & Veggies-More Matters™ consumer educational program to promote increased consumption of fruits and vegetables for good health.

3. Avocados contribute nearly 20 vitamins, minerals and beneficial plant compounds that can contribute to the nutrient quality of your diet.

4. Avocados, due to their mono and polyunsaturated fat content, are a healthy substitution for foods rich in saturated fat.

5. One-fifth of a medium avocado (1 oz) has 50 calories and contributes nearly 20 vitamins and minerals making it a good nutrient choice.

6. Avocados contain 76 milligrams beta-sitosterol in a 3-oz serving of avocado. Beta-sitosterol is a natural plant sterol which may help maintain healthy cholesterol levels.

Once avoided because of its high fat content, the avocado is getting another look from nutritionists because the fat it contains is the good monounsaturated variety, which can help lower cholesterol. Avocados are nutrition powerhouses containing more than 20 vitamins and minerals, including high levels of potassium, folate, and fiber. The avocado's high levels of potassium - more than in a banana - can help reduce the risk of high blood pressure, heart disease or stroke. The folate also helps lower the risk of heart attacks, making the avocado a very heart-friendly food!