Hass Avocados are a nutrient-dense fruit. Why is nutrient density important? According to the Dietary Guidelines for Americans, nutrient-dense foods are those foods that provide vitamins, minerals, and other substances that may have positive health effects, with relatively few calories. They are lean or low in solid fats, and minimize or exclude added solid fats, added sugars, and added refined starches, as these add calories but few essential nutrients or dietary fiber. Nutrient-dense foods also minimize or exclude added salt or other compounds high in sodium. Ideally, they are in forms that retain naturally occurring components such as dietary fiber.

With nearly 20 vitamins, minerals and phytonutrients per 1-oz. serving, avocados are a good nutrient choice.

Avocados – the Nutrient Booster

Why increasing absorption of these nutrients matters: Alpha- and beta-carotene can form Vitamin A in the body, which is important for proper growth and reproduction as well as good eyesight. Vitamin A is involved in immune functions, vision and cellular function. Vitamin A also supports cellular growth and differentiation, playing a critical role in the normal formation and maintenance of the heart, lungs, kidneys, and other organs.

Some food sources of vitamin A include:

sweet potatoes – baked sweet potato “fries” go great with avocado dip
spinach – try in in a whole wheat pita and avocado sandwich
carrots – try combining with your favorite guacamole
mango – add to a flavorful fruit salsa


Learn more about avocados and eye health.

Avocados Nutrient Profile:

Avocados contribute nearly 20 vitamins, minerals and phytonutrients, including 4% of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 6% folate, 8% fiber, 2% iron, 4% potassium, with 81 micrograms of lutein and 19 micrograms of beta-carotene.

Avocados Nutrient Profile:
Avocados contribute nearly 20 vitamins, minerals and phytonutrients, including 4% of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 6% folate, 8% fiber, 2% iron, 4% potassium, with 81 micrograms of lutein and 19 micrograms of beta-carotene.
Nutrient Name

Nutrient Benefit or Health Benefits

Amount per serving (1-oz)
2-3 thin slices

Dietary Fiber


Dietary fiber is the non-digestible form of carbohydrates and lignin. Dietary fiber naturally occurs in plants, helps provide a feeling of fullness, and is important in promoting healthy laxation. Dietary fiber that occurs naturally in foods may help reduce the risk of cardiovascular disease, obesity, and type 2 diabetes. Children and adults should consume foods naturally high in dietary fiber in order to increase nutrient density, promote healthy lipid profiles and glucose tolerance, and ensure normal gastrointestinal function.


2 g

Folate/Folic Acid


Folate helps produce and maintain new cells. This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is needed to make DNA and RNA, the building blocks of cells. Both adults and children need folate to make normal red blood cells and prevent anemia. Folate is also essential for the metabolism of homocysteine, and helps maintain normal levels of this amino acid.


27 mcg

Iron


Iron carries oxygen throughout your body so cells can produce energy. When levels of iron are low, fatigue, weakness and poor tolerance to temperature extremes often result.


0.2 mg

Magnesium


Magnesium in the body serves several important functions: contraction and relaxation of muscles, function of certain enzymes in the body, production and transport of energy, production of protein.



9 mg

Potassium


Dietary potassium can lower blood pressure by blunting the adverse effects of sodium on blood pressure. Other possible benefits of an eating pattern rich in potassium include a reduced risk of developing kidney stones and decreased bone loss.


150 mg

Niacin (Vitamin B3)


Niacin, is a B-vitamin, it helps the digestive system, skin, and nerves to function. It is also important for converting food to energy.


0.6 mg

Riboflavin (Vitamin B2)


Riboflavin (vitamin B2) works with the other B vitamins. It is important for body growth and red blood cell production and helps in releasing energy from carbohydrates.


Less than 0.1 mg

Pantothenic Acid (Vitamin B5)


Pantothenic acid, is a B-vitamin and is essential for growth. Along with biotin, it helps the body break down and use food. Pantothenic acid also plays a role in the production of hormones and cholesterol.



0.4 mg

Pyridoxine (Vitamin B6)


Pyridoxine (vitamin B6), also a B-vitamin, helps the body to: make antibodies (antibodies are needed to fight many diseases), maintain normal nerve function, make hemoglobin (hemoglobin carries oxygen in the red blood cells to the tissues), break down proteins and keep blood sugar (glucose) in normal ranges.



0.1 mg

Thiamin (Vitamin B1)


Thiamin (vitamin B1), also one of the B-vitamins, helps the body's cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system.


Less than 0.1 mg

Vitamin E


The body also needs vitamin E to boost its immune system so that it can fight off invading bacteria and viruses. It helps to widen blood vessels and keep blood from clotting within them. In addition, cells use vitamin E to interact with each other and to carry out many important functions.


0.59mg

Vitamin C (Ascorbic Acid)


Vitamin C is important for your skin, bones, and connective tissue. It promotes healing and helps the body absorb iron.


2.6 mg

Vitamin K


Vitamin K helps your body by making proteins for healthy bones and tissues. It also makes proteins for blood clotting. If you don't have enough vitamin K, you may bleed too much.


6.3 mcg

Source: http://www.avocadocentral.com/nutrition/nutrients-in-avocado

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