Are Avocados Part of Your Diet?


Nutritious, versatile, and delicious, avocados have become a kitchen staple in many homes around the world. Although classified as a vegetable in the USDA database based on common usage, avocados are considered a fruit because they fit the botanical criteria for a berry thanks to their fleshy pulp and large seed. More specifically, the avocado is a fruit that belongs to the genus Persea in the Lauracaea family. This refers to the type of tree and flowering plant plant family, which also includes the cinnamon tree.

Avocado is a highly nutritious fruit that matches its fat content with plenty of other nutrients. 

Avocados are native to Mexico and Central America, but they are cultivated in many areas of the world, including North America. The majority of avocados consumed in the U.S. are imported. California is the largest producer of avocados grown in the U.S. There are nearly 3,000 avocado growers in California farming on approximately 50,000 acres. A single California Avocado tree can produce on average about 60 pounds or 150 fruit a year.

California Avocado farmers rely on Integrated Pest Management (IPM) to combat pests and diseases. As a result, California Avocados rank among the lowest of all fruits and vegetables for pesticide use. If treatment for pests is necessary, the softest chemicals are selected to have the least impact on the environment and on beneficial organisms in the groves.

With the number of California Avocado groves becoming Certified Organic the trend toward organic production is on the rise. New Certified Organic avocado acreage is coming into production in California each year to meet the ever-increasing demand for organically grown fruit.

Avocado Nutritional Information

There’s more to fresh Avocados than great taste. Learning about avocado nutrition facts can help inspire you to find more ways to incorporate this healthy super fruit into your healthy diet.

A Heart-Healthy, Nutrient-Dense Superfood
Nutrient-dense foods are those that provide substantial amounts of vitamins, minerals and other nutrients with relatively few calories. One-third of a medium avocado (50 g) has 80 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient-dense food choice.

Contains Good Fats
The avocado is virtually the only fruit that contains heart-healthy monounsaturated fat – good fat!

Naturally Sodium-, Sugar- and Cholesterol-Free
California Avocados are naturally sodium-, sugar- and cholesterol-free.

A Unique Fruit
Avocados can act as a “nutrient booster” by helping increase the absorption of fat-soluble nutrients such as vitamins A, D, K and E.

Great for Babies and Kids
The avocado’s creamy consistency makes it one of the first fresh foods a baby can enjoy.

Avocados are an excellent source of antioxidant and anti-inflammatory compounds

Fruits and vegetables are rich sources of antioxidants, substances that may protect your cells against the effects of free radicals. Free radicals can damage cells and may play a role in heart disease, cancer and other diseases. Research has shown that people who eat more fruits and vegetables have lower risks of several diseases.

Antioxidants are abundant in fruits and vegetables. Some common antioxidants include beta-carotene, lutein, lycopene, selenium and vitamins A, C and E. California Avocados contain many of these antioxidants, including 6 percent of the recommended daily value for vitamin E, 4 percent for vitamin C and 136 mcg of the carotenoids lutein and zeaxanthin.

Eating avocados regularly may benefit health in several ways, including protecting against heart disease, improving overall diet quality, improving satiety, and promoting gut health. Plus, they’re versatile and delicious!

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