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Avocado Nutrition

Avocados are delicious and naturally nutritious, they fit perfectly into a healthy diet and lifestyle as they are one of nature’s most nutrient dense foods. Nutrient dense foods like avocados, when paired with other foods, significantly increase the absorption of phytochemicals found in other fruits and vegetables. 

Avocados are considered to be natural nutrient boosters by giving your body the ability to absorb and utilize important nutrients. When avocados are consumed with carrots, spinach, or tomato-rich salsa, the body absorbs more of the natural, powerful nutrients in them: up to 8.3 times more Alpha-carotene, 13.6 times more Beta-carotene, 4.3 times more Lutein, and 4.4 times more Lycopene than if these fruits and vegetables were consumed alone.


Ounce per ounce, avocados rank highest in the following phytochemicals and nutrients among the top 20 most frequently consumed fruits:

  • Lutein – protects against prostate cancer and eye disease such as cataracts and macular degeneration.
  • Vitamin E – a powerful antioxidant known to slow the aging process and protect against heart disease and various forms of cancer.
  • Glutathione – functions as an antioxidant like vitamin E to neutralize free radicals that can cause cell damage and lead to disease.
  • Beta-sitosterol – lowers blood cholesterol levels. Avocados contain four times as much beta-sitosterol as oranges.
  • Monounsaturated Fats – heart healthy fats proven to help lower LDL (bad) cholesterols and boost HDL (good) cholesterol.
  • Folate – promotes healthy cell and tissue development and lowers homocysteine levels that may reduce risk of Alzheimer’s and heart disease. Folate is especially important for women of childbearing age as it help protect against birth defects.
  • Fiber – lowers cholesterol and reduces risk of heart attack.
  • Potassium – helps balance the body’s electrolytes. Avocados contain 60 percent more potassium than bananas.
  • Magnesium – helps produce energy and is important for muscle contraction and relaxation.

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