Elaine Moran Wellness

Healthy Habits, Delicious Life!

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Avocado

Health BENEFITS of Avocados:

High in Vitamin K

  • essential for proper blood clotting
  • assists in transporting calcium to the bones
  • helps prevent bone loss and bone fractures
    (see full list here)

High in Vitamin B9 (Folate)

  • helps the body convert food into energy
  • aids in the production of red blood cells
  • supports a healthy nervous system
    (see full list here)

High in Vitamin C

  • works as an antioxidant to fighting damaging free radicals
  • assists the body in making collagen protein
  • helps strenghten the immune system
    (see full list here)

High in Vitamin E

  • assists in repairing damaged skin cells
  • helps protect against heart disease and stroke
  • thins the blood and reduces blood clotting
    (see full list here)

High in Potassium

  • works with sodium to maintain fluid and electrolyte balance
  • monitors the electrical activity of the heart
  • required for proper nerve conduction and muscle contraction
    (see full list here)

High in Vitamin B5 (Pantothenic Acid)

  • helps the body convert food into energy
  • supports the adrenals and helps regulate stress
  • aids in the production of cholesterol
    (see full list here)

High in Monounsaturated Fats (Omega-9 Fats)

  • help reduce the risk of heart disease and cancer
  • aid in balancing blood cholesterol levels
  • help improve insulin sensitivity and chronic inflammation
    (see full list here)

Good Amounts of:

MACRONUTRIENT PERCENTAGE OF CALORIES
(1/2 medium avocado = approximately 160 calories)

19%
Carbohydrates
4%
Protein
77%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1/2 medium avocado)

5.9g
Carbohydrates

1.4g
Protein

11g
Fat

FIBER & NATURAL SUGARS

(grams per 1/2 medium avocado)

5g
Fiber*

.2g
Natural Sugars*

NET CARBS

(grams per 1/2 medium avocado)

.9g
Carbohydrates – Fiber = Net Carbs

*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.