Food fanatic’s favorite fruit
2016 was the year of the avocado and in 2017 a real avocado restaurant was opened in Amsterdam. You can not imagine whether the avocado played the leading role among the food fanatics. But is that avocado really that healthy?
After the United States, the Netherlands is the world’s largest avocado importer. The Netherlands mainly imports avocados from Peru, Chile and South Africa. Of the import, 21 percent (39 million kilograms) remains in the Netherlands. The rest is destined for other European countries.
400 species
There are about 400 avocado varieties, varying in taste (slightly salty, sweet or nutty) and the color and texture of the skin. It is a green fruit, with a creamy texture, about the size of a fist. There is a large pit in the center of the avocado.
health claims
The avocado is unique, because unlike other fruits, the avocado contains relatively much: energy (kilocalories; kcal), fat and dietary fiber. The avocado may carry the following health claims: “rich in unsaturated fats”, “rich in monounsaturated fats”, “a source of dietary fiber”, “rich in vitamin E” and “a source of vitamin K”. In addition, the avocado contains a relatively high amount of potassium (see table below).
Health Benefits
All in all, the beneficial nutritional values of the avocado offer many health benefits. Unsaturated fats lower LDL cholesterol levels and reduce the risk of cardiovascular disease.
The high fiber content of the avocado can contribute to achieving a better fiber intake, which is still far too low for most Dutch people. Dietary fiber makes you feel full and reduces the risk of certain types of cancer, cardiovascular disease and type 2 diabetes. In addition, a sufficiently high fiber intake stimulates good bowel function and bowel movements and can help maintain a healthy body weight.
Vitamin E is an antioxidant that helps protect the cells, cell wall, bloodstream and tissues, among other things. Vitamin K is, among other things, necessary for proper blood clotting. In addition, the mineral potassium can lower blood pressure (particularly in people with high blood pressure) and reduce the risk of stroke. Potassium also ensures that nerve impulses are properly conducted (which causes muscles to tense).
Nutritional values of one average avocado (180 grams)
| Nutritional values | 1 avocado | percentage of daily requirement * |
|---|---|---|
| Energy (kcal) | 358 | 17.9 |
| Carbohydrates (grams) | 3.2 | 1.6 |
| Protein (grams) | 3.4 | 7.6 |
| Fats (grams) | 35.1 | 52.7 |
| – of which saturated (grams) | 4.0 | 18 |
| – of which omega-3 fatty acids; alpha-linolenic acid (grams) | 0.13 | 5.7 |
| – of which omega-6 fatty acids; linoleic acid (grams) | 2.7 | 60.8 |
| Dietary fiber (grams) | 7.7 | 25.8 |
| Vitamin A (µg) | 18 | 2.3 |
| Vitamin C (mg) | 10.8 | 14.4 |
| Vitamin D (µg) | 0 | 0 |
| Vitamin E (mg) | 5.8 | 64.4 |
| Vitamin K (µg) | 37.8 | 36.0** |
| Potassium (mg) | 678.6 | 20.6 ** |
| Magnesium (mg) | 45 | 14.3 |
* Based on 2,000 kilocalories (kcal) per day. Note: this is not the same for everyone.
** In the Netherlands there are no recommended amounts for vitamin K and potassium. This article therefore uses an American guideline (for vitamin K) and a Scandinavian guideline (for potassium).
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