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Avocado Nutrition Facts: 6 Surprising Things You Didn’t Know

Avocado Nutrition Facts: 6 Surprising Things You Didn’t Know

Avocados are not only delicious and versatile in so many ways, they are packed full of goodness containing 20 health-boosting nutrients making it one of the best foods to eat as part of a healthy diet. But do you know exactly what makes avocados so great? Here are some avocado nutrition facts to let you know just how amazing they are!

If you want to get the most out of this superfood, don’t forget to read these related articles:

10 Health Benefits Of Avocado

Whole-Day Meals: 15 Healthy And Unique Avocado Recipes

4 Powerful Ways to Ripen Avocados Quickly (+Extra Tips)

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How To Make Natural Avocado Face Masks

What’s in an avocado that makes it so healthy?

There is so much goodness packed in just one serving of avocado (one cup or half a fruit). Avocados contain a huge variety of vitamins including the essential vitamins A, B6, C, E and K.

They contain high amounts of antioxidants, lutein, monounsaturated fats, magnesium and fibre which all contribute to optimum all-round health. Not only that but they contain almost no sodium (salt) or saturated fats that cause heart disease.

Why exactly are they so good for me?

Potassium is essential for brain function, lowering blood sugar levels, lowering blood pressure, increasing bone health and even lowering stress and anxiety; it’s pretty much essential for the proper function of all cells, tissues and organs in the body and avocados are packed full of potassium—even more than bananas!

Vitamin B6 is an essential vitamin that helps produce antibodies. This means that your immune system is getting a huge boost when you eat avocado and works more efficiently to fight off diseases. An avocado a day may just keep the doctor away!

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Vitamin K (not to be mistaken for potassium) is essential for healthy bones and helps to heal wounds through healthy blood clotting.

Avocados are high in magnesium which means it helps build bones, enables nerve function and is essential to the production of energy from food. Avocado is unique in that it acts as a “nutrient booster” meaning that it helps the body absorb vitamins in foods eaten together with it.

There is almost no trace of sodium (salt) in avocados and they are high in fibre, omega-3 and monounsaturated fats which lessen inflammation and reduce the risk of cancer.

Avocados are high in antioxidants which are important for cell renewal in the body. The vitamin C and E as well as lutein all contain high amounts of antioxidants that help slow down the ageing process and promote cell health in our eyes and skin.

Does that mean eating avocados will make me look good?

Yes! The large amounts of antioxidants in avocado mean that your cells are getting help with optimizing renewal and that includes your skin cells. The high amount of monounsaturated fat contributes to soft, youthful-looking skin and retains the plump complexion that makes people look younger. Avocados also stimulate the production of collagen that’s responsible for keeping wrinkles at bay so eating an avocado is almost like an anti-ageing cream that works from the inside.

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Avocados also make a good face mask as the oil soothes and can help with dry and acne-prone skin. It can boost and refresh your complexion therefore making avocados an essential part of your beauty regime inside and out.

Does eating avocado boost brain power?

Eating avocado won’t exactly make you more intelligent but they can optimize the use of your brain cells. The high amount of potassium in avocados contribute to more efficient brain function by decreasing tiredness and fatigue which in turn can help lessen symptoms of stress and depression. This can contribute to better thought-processing and general outlook giving you the chance to think more clearly and boost your brain’s capabilities.

How many calories are there in an avocado?

In an average sized avocado there are almost 250 calories which is a good chunk of our daily recommended calorie intake. When you think that an average chocolate bar contains 200–250 calories then it may seem like a huge amount—and it is. The difference obviously being that the amount of goodness you get from an avocado far outweighs the goodness from a chocolate bar. It’s what these calories contain that is important; a chocolate bar is essentially just “empty” calories that our body doesn’t need. An avocado is packed full of goodness that our body will use to help with healthy functioning in so many ways.

Avocado-Nutrition-Facts1
    via Dr Axe

    Avocados contain a lot of fat. Isn’t this unhealthy?

    Avocados are extremely high in fat. In fact, avocados are made up of 75–80% fat but that shouldn’t put you off eating them. The reason being that avocados have 0% trans fats and extremely low saturated fats. This means that they are packed full of monounsaturated and polyunsaturated fats that are far healthier and better for us.

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    • Bad Fat (Trans and Saturated) These fats contribute to the amount of bad cholesterol in the blood that leads to heart disease. Too much causes blood vessels to narrow increasing the risk of blood clots.
    • Good Fat (Monounsaturated and Polyunsaturated) These counteract bad fats and help to maintain healthy cholesterol levels and promote good heart health as well as optimizing our overall health. These are the only fats significantly found in avocados.

    Is there such a thing as too much avocado in my diet?

    Although avocados are a huge benefit for our health, this doesn’t necessarily mean we need to eat a huge amount on a daily basis. As part of a healthy diet, eating a small avocado several times a week will allow you to reap the benefits.

    Substituting avocado for saturated fats such as butter is a great way to lower the amount of saturated fat in your diet and upping your good fat intake. You can replace butter with avocado in sandwiches and even cakes to make them a lot healthier.

    Featured photo credit: tookapic via pixabay.com

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    Jenny Marchal

    Freelance Writer

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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