Vegetable of the month: Avocado - Harvard Health (2024)

FAQs

Vegetable of the month: Avocado - Harvard Health? ›

Avocados are one of the few fruits (yes, technically they're a fruit, not a veggie) that contain healthy unsaturated fats. These fats help lower undesirable LDL cholesterol when eaten in place of saturated fat.

A whole medium avocado contains about 240 calories, 13 grams carbohydrate, 3 grams protein, 22 grams fat (15 grams monounsaturated, 4 grams polyunsaturated, 3 grams saturated), 10 grams fiber, and 11 milligrams sodium. Along with their low sodium levels, avocados contain no cholesterol.

While botanically a fruit, MyPlate includes avocados as a member of the Vegetable Group based on how they are typically eaten and how their taste is described. MyPlate recommends adults consume 2-4 cups of vegetables per day and 3 1/2 – 7 cups of “other vegetables”, like avocados, a week. One avocado counts as one cup.

While green leafy vegetables, including spinach, kale and lettuce, as well as vegetables rich in beta carotene and citrus fruits and berries did show benefits, starchy vegetables, such as peas, corn and potatoes, and fruit juices were not associated with reduced risk of death or chronic diseases.

In addition to a high quantity of fiber, avocados possess phytochemicals and other nutrients which aid in many physical health processes such as: Lowering blood pressure (due to high levels of potassium) Lowering cardiovascular inflammation. Prevention of cataracts and protection against UV light damage.

People who regularly eat avocado (about a half of one daily, which contains more potassium than a whole banana) are more likely to have smaller waists and weigh less, say researchers who analyzed over 17,000 American diets.

In conclusion, scientific evidence suggests that avocado is indeed a superfood, with numerous health benefits that are supported by research. From improving cholesterol levels to promoting heart health and aiding in weight management, avocado is a delicious and nutritious addition to any diet.

1. Spinach. Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and antioxidants. Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet.

Avocados are one of the few fruits (yes, technically they're a fruit, not a veggie) that contain healthy unsaturated fats. These fats help lower undesirable LDL cholesterol when eaten in place of saturated fat. The popular Haas avocado, which has dark-green, nubby skin, grows year-round in California.

Guacamole is also full of phytonutrients (health promoting nutrients found in plants) from the avocado including antioxidants lutein and zeaxanthin, and is a good source of folate (63 mcg) and potassium (386 mg).

What vegetable does not count on the Harvard Healthy Eating Plate? ›

Aim for color and variety, and remember that potatoes don't count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar.

The four diets—the Healthy Eating Index 2015 (HEI-2015), Alternative Mediterranean Diet (AMED), Healthful Plant-based Diet Index (HPDI), and Alternative Healthy Eating Index (AHEI)—all encourage the consumption of whole grains, fruits, vegetables, and nuts, but also account for different lifestyle choices and cultures.

Veggies like mushrooms, baby spinach, bean sprouts, lettuce, and peas can be good for boosting your gut health, specifically. These vegetables are great for your gut because of their fiber or water contents, or because they contain plant compounds called polyphenols. Sometimes it's a mixture of all three.

Avocados are rotten if they're mushy when squeezed, brown or moldy inside, and have developed rancidity or a sour smell. You may be able to salvage part of the fruit if it's just starting to brown inside and the rest of the fruit looks, smells, and tastes fine.

Avocados are a good source of nutrients as well as monounsaturated fatty acids (MUFAs). Research suggests that the fiber from avocados can improve HDL cholesterol levels and the quality of LDL cholesterol. Adding two servings of avocado per week to a heart-healthy diet can lower your risk of heart disease.

The Bottom Line

They contain an array of vitamins, minerals, antioxidants, healthy fats and fiber that may improve your gut health, lower your risk of developing heart disease, promote a healthy weight and enhance your brain function. Eating avocado daily is the perfect addition to a well-balanced, nutrient-dense diet.

The U.S. Nutrition Labeling and Education Act (NLEA) defines one serving of Hass avocado as 50 g (1/3 of a medium avocado), which provides 80 kilocalories, 8 g of total fat (5 g monounsaturated fatty acids), 3 g of fiber, and is a good source (≥10% dietary value (DV)) of vitamin K, folate, pantothenic acid, and copper ...

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 μg RAE), vitamin C (6.0 mg), vitamin E (1.3 mg), vitamin K₁ (14 μg), folate (60 mg), vitamin B-6 (0.2 mg), ...

Avos contain carotenoids which are amazing for your eyes. So look beyond just orange veggies as avos contain important pigments including lutein and zeaxanthin. Not only do smashed avos taste good, they're rich in vitamin C which helps support your immunity.

Avocado vs Apple

Apple contains just 52 calories, while avocado contains about 200 to 300 calories each. However, the carb and sugar content are much higher in apples. Apples contain 13 grams of carbs, compared to avocado's 1 gram, and 10 grams of sugar to avocado's 0.7 grams.