Avocados contribute nearly 20 vitamins, minerals and other nutrients with one 50 g serving of a medium avocado providing the recommended Daily Value (DV) for vitamin E (6%), vitamin K (10%), fiber (11%), folate (10%), niacin (6%), and potassium (6%). More than just nutrients, avocados contain 136 micrograms of the carotenoids like lutein and zeaxanthin per 50 g serving which some research suggested may help maintain eye health as we age. Some of the other nutrients in one serving (1/3 medium avocado) are:
Fiber (3G, 11% DV) Dietary fiber from fruit, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease.
Folate (44MCG, 10% DV) Healthy avocados provide a good source of folate per 50 g serving (one-third of a medium avocado). Folate is important for proper brain function. Consuming adequate intakes of folate/folic acid may reduce the risk for premature births and birth defects.
Vitamin K (11UG, 10% DV) your body needs vitamin K for blood clotting. It becomes especially crucial if you injure yourself, as it takes part in the clotting cascade that allows wounds to heal.
Pantothenic Acid (0.7MG, 14% DV) also known as vitamin B5, pantothenic acid helps the body convert food to energy.
Potassium (250MG, 6%) A diet rich in potassium helps to offset some of the harmful effects of sodium on blood pressure. Healthy avocados contain 254mg of potassium (6% DV). Healthy avocados contain 254mg of potassium (6% DV).
AVOCADO NUTRIENTS IN DETAIL
In a one-third medium avocado (50g), which represents a single serving, you’ll find:
Copper Take those pennies out of your mouth! One serving of avocado provides a good source (10% of your DV) of copper, an essential mineral that helps keep the blood vessels, nerves, immune system, and bones healthy.
Dietary Fiber That’s 11% of your recommended daily value, and avocados are a good source of fiber! Diets rich in healthy foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes. Dietary fiber also promotes healthy laxation. Hello, regularity!
Pantothenic Acid Pantothenic acid is a B-vitamin that helps the body convert food to energy. Healthy avocados are a good source of pantothenic acid, providing 14% of the DV per 50g serving.
Folate That’s 10% of your daily recommended intake of the vitamin that is important for proper brain function. Consuming adequate intakes of folate/folic acid may reduce the risk for premature births and birth defects. Avocados are considered a good source of folate.
Niacin Niacin, a B-vitamin, converts food to energy. It’s a vitamin that aids in digestion, helps the skin and supports nerve function. One-third of a medium avocado (50 g) contributes 6% of the daily value.
Potassium That’ll cover 6% of your recommended daily intake of the mineral. A diet rich in potassium helps to offset some of the harmful effects of sodium on blood pressure. Healthy avocados contain 254 mg of potassium.
Magnesium Magensium is a important for many reasons including regulating muscle and nerve function. Avocados contain 15mg (4% DV) of magnesium which can help you recover after that intense workout!
Vitamin C Vitamin C is an antioxidant that may contribute to healthy immune function and is essential for the growth and repair of tissue all over the body. Healthy avocados contain 4% of the DV for vitamin C.
Vitamin E Good enough for 6% of your recommended daily value. Vitamin E is an antioxidant that protects body tissue from damage and helps keep the immune system strong against viruses and bacteria.
Vitamin K Providing 10% of your vitamin K daily value, this nutrient is important for blood clotting and healthy bones.