OKAY, SO WE KNOW AVOCADOS TASTE AMAZING, BUT JUST
HOW GOOD FOR
YOU ARE THEY?

ANSWER, VERY. (see below)

SERIOUSLY, THE FATS ARE AMAZING

Avocados are nutrient-dense and rich in healthy ‘good fats’. They can boost the nutrition of other good foods. Research shows adding avocado to a salad can increase your ability to absorb goodies from the other colourful ingredients by up to five times!

 
 

IMMUNITY, BRAINS,
BONES AND TUMMY

The unique combination of vitamins and minerals found in avocados can help keep your immune system fighting fit, enhance brain power, build bone health and aid gut health.



SKIN, WEIGHT & HEART

The healthy fats found in avocados help promote healthy skin from within, thanks to niacin and vitamins C & E. Plus they can reduce the risk of developing type 2 diabetes and help to maintain good heart health and weight. 

DELCADO_ALL GOOD STUFF_RGB3-01.png
 

ENERGY AND MOOD

Avocados make a great post-workout snack. The combination of fibre and healthy fats can help your body refuel after exercising, boost energy and even put you in a better mood. So, smile! Your eating an avocado!

GREAT FOR BABY

Avocados are a great source of folate, which can help support a healthy pregnancy. An avocado’s vitamins and minerals can also help a baby’s development as they grow. Not a bad option for bub’s first solid food too. Just saying!

 

TOTALLY AND UTTERLY YUM

Nutrition Information

Servings per package: 4 serves per avocado

Serving size: ~50g or ¼ avocado

 

Average Quantity per Serving

Average Quantity per 100g

Energy

430KJ (102Cal)

860KJ (205Cal)

Protein, total

1.0g

2.0g

Fat, total

-saturated

-trans

-polyunsaturated

-monounsaturated

10.7g

2.4g

0g

1.4g

7.4g

21.4g

4.8g

0g

2.7g

12.8g

Carbohydrate

-sugars

<1g

<1g

<1g

<1g

Dietary fibre, total

2.5g

5.0g

Dietary fibre, soluble*

1g

2g

Sodium

2mg

4mg

Potassium

Folate

Vitamin C

Vitamin E

Polyphenols

Beta carotene

Cryptoxanthin

Lutein & zeaxanthin

255mg

30ug DFE (15% RDI)

5.5mg (14% RDI)

1mg (10% RDI)

71mg GAE

14ug

59ug

136ug

509mg

59ug DFE

11mg

2mg

142mg GAE

27ug

117ug

271ug

 

References

  1. Dreher ML et al. Hass Avocado Composition and Potential Health Effects Critical Reviews in Food Science and Nutrition 2013;53:738–750 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/pdf/bfsn53_738.pdf

  2. Mirmiran P et al. Fatty acid quality and quantity of diet and risk of type 2 diabetes in adults: Tehran Lipid and Glucose Study. J Diabetes Complications. 2018 Jul;32(7):655-659. doi: 10.1016/j.jdiacomp.2018.05.003. https://www.ncbi.nlm.nih.gov/pubmed/29853261

  3. Schwingshackl L et al. Monounsaturated fatty acids and risk of cardiovascular disease: synopsis of the evidence available from systematic reviews and meta-analyses. 2012 Dec 11;4(12):1989-2007.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3546618/

  4. Nagata C,et al. Association of dietary fat, vegetables and antioxidant micronutrients with skin ageing in Japanese women.Br J Nutr.2010 May;103(10):1493-8. doi: 10.1017/S0007114509993461.

  5. Fulgoni VL 3rd et al. Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008. Nutr J. 2013 Jan 2;12:1.

  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545982/pdf/1475-2891-12-1.pdfUnlu NZ et al. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil. J Nutr. 2005 Mar;135(3):431-6. https://www.ncbi.nlm.nih.gov/pubmed/15735074