Their creamy pulp is a very good source of mono-unsaturated fatty acids like oleic and palmitoleic acids as well as omega-6 poly-unsaturated fatty acid linoleic acid.
They are a very good source of soluble and insoluble dietary fiber. 100 gm fruit provides 6.7 gm or about 18% of recommended daily intake. Dietary fibers help lower blood cholesterol levels and prevent constipation.
They are also good in many health-benefiting vitamins. Vitamin A, E and K are especially concentrated in its creamy pulp.
Avocados are also excellent sources of minerals like iron, copper, magnesium and manganese.
Fresh avocado pear is a very rich source of potassium. 100 gm of fruit provides 485 mg or about 10% of daily-required levels. Potassium is an important component of cell and body fluids where it helps regulate heart rate and blood pressure.
How to use
Avocado may be served with added pepper powder, lime juice and salt.
The fruit sections or cubes are added to vegetable/fruit salads, salsa, etc.
Mashed avocado fillings used to make Mexican polenta and pancakes.
Mashed fruit may be mixed with ice-cream, shakes and fruit juices.
