Foundation for Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health

Avocado

The nutritious pulp of raw avocados is yellowish green to golden yellow, soft, and has an almost buttery consistency. It can be used for savory or sweet dishes.
34/08/58  LA15:1ALA
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Avocados have a high fat content, and thanks to the creamy consistency of the pulp are also known as “butter fruits.”

General information:

From Wikipedia: “The avocado (Persea americana) is a tree that is native to South Central Mexico, classified as a member of the flowering plant family Lauraceae. Avocado (also alligator pear) also refers to the tree's fruit, which is botanically a large berry containing a single seed.

Avocados are commercially valuable and are cultivated in tropical and Mediterranean climates throughout the world. They have a green-skinned, fleshy body that may be pear-shaped, egg-shaped, or spherical. Commercially, they ripen after harvesting. Avocado trees are partially self-pollinating and often are propagated through grafting to maintain a predictable quality and quantity of the fruit.”

Nutritional value:

“A typical serving of avocado (100 g) is moderate to rich in several B vitamins and vitamin K, with good content of vitamin C, vitamin E and potassium. Avocados also contain phytosterols and carotenoids, such as lutein and zeaxanthin.

Avocados have diverse fats. For a typical avocado: About 75% of an avocado's energy comes from fat, most of which (67% of total fat) is monounsaturated fat asoleic acid. Other predominant fats include palmitic acid and linoleic acid. The saturated fat content amounts to 14% of the total fat. ...”

Diet and preliminary research:

“A 2013 epidemiological NHANES study funded by the Hass Avocado Board showed that American avocado consumers had better overall diet quality, nutrient levels, and reduced risk of metabolic syndrome; why they had better diet quality and how the confluence of these factors contributed to health benefits was not determined.

High avocado intake was shown in one preliminary study to lower blood cholesterol levels. Specifically, after a seven-day diet rich in avocados, mild hypercholesterolemia patients showed a 17% decrease in total serum cholesterol levels. These subjects showed a 22% decrease in LDL (harmful cholesterol) and triglyceride levels and 11% increase in HDL (helpful cholesterol) levels. In a study of obese patients on a moderate fat diet (34% of calories), consumption of one avocado (136 g) per day over 5 weeks produced a significant reduction of circulating LDL, an effect the authors attributed to the avocado's combination of monounsaturated fats, dietary fiber and the phytosterol, beta-sitosterol.”

Culinary uses:

“A ripe avocado yields to gentle pressure when held in the palm of the hand and squeezed. The flesh is prone to enzymatic browning, quickly turning brown after exposure to air. To prevent this, lime orlemon juice can be added to avocados after peeling.

The fruit is not sweet, but distinctly and subtly flavored, with smooth texture. It is used in both savory and sweet dishes, though in many countries not for both. The avocado is popular in vegetarian cuisine as a substitute for meats in sandwiches and salads because of its high fat content.

Generally, avocado is served raw, though some cultivars, including the common 'Hass', can be cooked for a short time without becoming bitter. Caution should be used when cooking with untested cultivars; the flesh of some avocados may be rendered inedible by heat. Prolonged cooking induces this chemical reaction in all cultivars.”

Postharvest:

“Like the banana, the avocado is a climacteric fruit, which matures on the tree, but ripens off the tree. Avocados used in commerce are picked hard and green and kept in coolers at 3.3 to 5.6 °C (37.9 to 42.1 °F) until they reach their final destination. ... Once picked, avocados ripen in one to two weeks (depending on the cultivar) at room temperature (faster if stored with other fruits such as apples or bananas, because of the influence of ethylene gas).”

Allergies:

“Some people have allergic reactions to avocado. There are two main forms of allergy: those with a tree-pollen allergy develop local symptoms in the mouth and throat shortly after eating avocado; the second, known as latex-fruit syndrome, ... symptoms include generalised urticaria, abdominal pain, and vomiting and can sometimes be life-threatening.”

Interesting facts:

The toxin persin is present in the entire avocado plant. It can be toxic to some animals when consumed in larger amounts but is not toxic to humans.


Nutritional Information per 100g 2000 kCal
Energy 160 kcal8.0%
Fat/Lipids 15 g20.9%
Saturated Fats 2.1 g10.6%
Carbohydrates (inc.dietary fiber) 8.5 g3.2%
Sugars 0.66 g0.7%
Fiber 6.7 g26.8%
Protein (albumin) 2 g4.0%
Cooking Salt (Na:7.0 mg)18 mg0.7%
Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
VitVitamin D 3.4 µg69.0%
VitFolate, as the active form of folic acid (née vitamin B9 and B11) 81 µg41.0%
VitVitamin K 21 µg28.0%
ElemPotassium, K 485 mg24.0%
VitPantothenic acid (vitamin B5) 1.4 mg23.0%
MinCopper, Cu 0.19 mg19.0%
VitVitamin B6 (pyridoxine) 0.26 mg18.0%
FatLinoleic acid; LA; 18:2 omega-6 1.7 g17.0%
VitVitamin E, as a-TEs 2.1 mg17.0%
VitVitamin C (ascorbic acid) 10 mg13.0%

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.


Essential fatty acids, (SC-PUFA) 2000 kCal
Linoleic acid; LA; 18:2 omega-6 1.7 g17.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.11 g6.0%

Essential amino acids 2000 kCal
Tryptophan (Trp, W) 0.02 g10.0%
Threonine (Thr, T) 0.07 g8.0%
Isoleucine (Ile, I) 0.08 g7.0%
Lysine (Lys, K) 0.13 g7.0%
Valine (Val, V) 0.11 g7.0%
Leucine (Leu, L) 0.14 g6.0%
Phenylalanine (Phe, F) 0.1 g6.0%
Methionine (Met, M) 0.04 g4.0%

Vitamins 2000 kCal
Vitamin D 3.4 µg69.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 81 µg41.0%
Vitamin K 21 µg28.0%
Pantothenic acid (vitamin B5) 1.4 mg23.0%
Vitamin B6 (pyridoxine) 0.26 mg18.0%
Vitamin E, as a-TEs 2.1 mg17.0%
Vitamin C (ascorbic acid) 10 mg13.0%
Niacin (née vitamin B3) 1.7 mg11.0%
Riboflavin (vitamin B2) 0.13 mg9.0%
Thiamine (vitamin B1) 0.07 mg6.0%
Vitamin A, as RAE 7 µg1.0%

Essential macroelements (macronutrients) 2000 kCal
Potassium, K 485 mg24.0%
Magnesium, Mg 29 mg8.0%
Phosphorus, P 52 mg7.0%
Calcium, Ca 12 mg2.0%
Sodium, Na 7 mg1.0%

Essential trace elements (micronutrients) 2000 kCal
Copper, Cu 0.19 mg19.0%
Manganese, Mn 0.14 mg7.0%
Zinc, Zn 0.64 mg6.0%
Iron, Fe 0.55 mg4.0%
Selenium, Se 0.4 µg1.0%
Fluorine, F 7 µg< 0.1%
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