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Although the official avocado serving is one-fifth of a fruit (30 g), according to NHANES analysis the ... Hass Avocado Composition and Potential Health Effects. This is an open access article distributed under the Supplemental Terms and Conditions for iOpenAccess articles published in Taylor & Francis journals, which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited.

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PMCID: PMC3664913 PMID: 23638933. Abstract. 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 K 1 (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. Keywords: Fruit, monounsaturated fat, cardiovascular health, normal blood glucose, weight control, healthy aging. INTRODUCTION. The avocado ( Persea americana ) originated in Mexico, Central or South America, and was first cultivated in Mexico as early as 500 BC (Duester, 2000, Rainey et al., 1994, California Avocado Commission, 2011). The first English language mention of avocado was in 1696. In 1871, avocados were first introduced to the United States in Santa Barbara, California, with trees from Mexico. By the 1950s, there were over 25 avocado varieties commercially packed and shipped in California, with Fuerte accounting for about two-thirds of the production. As the large-scale expansion of the avocado industry occurred in the 1970s, the Hass avocado cultivar replaced Fuerte as the leading California variety and subsequently became the primary global variety. The Hass avocado contains about 136 g of pleasant, creamy, smooth texture edible fruit covered by a thick dark green, purplish black, and bumpy skin. The avocado seed and skin comprise about 33% of the total whole fruit weight (USDA, 2011). Avocados are a farm-to-market food, they require no processing, preservatives or taste enhancers. The avocado's natural skin eliminates the need for packaging and offers some disease and insect resistance, which allows them to be grown in environmentally sustainable ways. This review provides the first comprehensive literature summary of the published nutrition and health research related to the avocado and its major components. HASS AVOCADO COMPOSITION. Avocado consumers tend to consume significantly more of key shortfall nutrients—dietary fiber, vitamins K, and E, potassium, and magnesium—in their diet than non-avocado consumers (Fulgoni et al., 2010a). Although the U.S. Nutrition Labeling and Education Act (NLEA) defines the serving size of an avocado as one-fifth of a fruit, or 30 g (1 ounce), the National Health and Nutrition Examination Survey (NHANES) 2001–2006 finds that the average consumption is one-half an avocado (approximately 68 g) (Fulgoni et al., 2010a, 2010b). The nutrition and phytochemical composition of Hass avocados is summarized in Table 1. One-half an avocado is 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 (5.0 μ g RAE), vitamin C (6.0 mg), vitamin E (1.3 mg), vitamin K 1 (14 μ g), 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 μ g), cryptoxanthin (18.5 μ g), phytosterols (57 mg), and high-monounsaturated fatty acids (6.7 g) and 114 kcals or 1.7 kcal/g (after adjusting for insoluble dietary fiber), which may support a wide range of potential health effects (USDA, 2011, ADA, 2009). Avocados contain an oil rich in monounsaturated fatty acids (MUFA) in a water based matrix, which appears to enhance nutrient and phytochemical bioavailability and masks the taste and texture of the dietary fiber (USDA, 2011, Unlu et al., 2005).













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vitamins and minerals in dates


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