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Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi: 10.1080/10408398.2011.556759. Hass avocado composition and potential health effects. Dreher ML, Davenport AJ. Nutrition Science Solutions LLC, 900 S. Rainbow Ranch Road, Wimberley, TX 78676, USA. nss3@sbeglobal.net

Hass avocados, the most common commercial avocado cultivars in the world, contain a variety of essential nutrients and important phytochemicals. Although the official avocado serving is one-fifth of a fruit (30 g), according to NHANES analysis the average consumption is one-half an avocado (68 g), which provides a nutrient and phytochemical dense food consisting of the following:

• dietary fiber (4.6 g),
• total sugar (0.2 g),
• potassium (345 mg),
• sodium (5.5 mg),
• magnesium (19.5 mg),
• vitamin A (43 μg),
• vitamin C (6.0 mg),
• vitamin E (1.3 mg),
• vitamin K1 (14 μg),
• folate (60 mg),
• vitamin B-6 (0.2 mg),
• niacin (1.3 mg),
• pantothenic acid (1.0 mg),
• riboflavin (0.1 mg),
• choline (10 mg),
• lutein/zeaxanthin (185 μg),
• phytosterols (57 mg),
• and high-monounsaturated fatty acids (6.7 g) and 114 kcals or 1.7 kcal/g.

The avocado oil consists of 71% monounsaturated fatty acids (MUFA), 13% polyunsaturated fatty acids (PUFA), and 16% saturated fatty acids (SFA), which helps to promote healthy blood lipid profiles and enhance the bioavailability of fat soluble vitamins and phytochemicals from the avocado or other fruits and vegetables, naturally low in fat, which are consumed with avocados.

There are eight preliminary clinical studies showing that avocado consumption helps support cardiovascular health. Exploratory studies suggest that avocados may support weight management and healthy aging.

PMID: 23638933