We all know that avocados are good for us – in fact, they’re rich in the very nutrients that are often lacking in our day-to-day diets. As a pregnant woman going through a period of stress and fatigue, I was looking to up my nutrient intake; something that will give me back all the nutrients I need in one go, and avocados seemed like a no-brainer. I asked nutritionist Laura Merten for the low-down on avocados, and if they’re something I should be introducing into my diet every day (spoiler alert: I ate them every day for a month).
How healthy are avocados really?
“Avocados have many health benefits thanks to their nutrients,” says Laura Merten. “For example, they support general gut health and the growth of good gut bacteria. They also increase good cholesterol (HDL) and reduce bad cholesterol (LDL), which is important for the heart.” But that’s not all, according to experts. Avocados also contain many antioxidants and anti-inflammatory properties, can help protect against eye damage, and may even help protect against osteoporosis (bone loss). Avocados contain many important nutrients, especially in everyday life, but also during pregnancy and breastfeeding.
What nutrients do avocados contain?
“Avocados provide healthy fats and fibre plus some vitamins and minerals,” explains Laura Merten. “One avocado can provide just under half of the recommended daily fibre intake of 30 grams. Fibre is particularly important for digestion, regulating blood sugar levels and many other bodily functions.” So it’s worth taking a closer look at the nutritional values.
These are the nutritional values of an avocado (approx. 200 g)
- Calories: 320 kcal
- Fat: 30 g
- Monounsaturated fatty acids: 20 g
- Polyunsaturated fatty acids: 4 g
- Saturated fatty acids: 4 g
- Cholesterol: 0 g
- Protein: 4 g
- Carbohydrates: 17 g
- Dietary fibre: 14 g
- Vitamin C: 22 % of the daily requirement
- Vitamin E: 28 % of the daily requirement
- Vitamin K: 35 % of the daily requirement
- Vitamin B2 (riboflavin): 20 % of the daily requirement
- Vitamin B3 (niacin): 22% of the daily requirement
- Vitamin B5 (pantothenic acid): 56% of the daily requirement
- Vitamin B6 (pyridoxine): 30% of the daily requirement
- Folate: 41% of the daily requirement
- Magnesium: 14 % of the daily requirement
- Potassium: 21% of the daily requirement
- Copper: 42% of the daily requirement
- Manganese: 12% of the daily requirement
According to nutritionists, vitamin B5, folate, and copper stand out in particular. Vitamin B5 is important for mental performance and helps to reduce tiredness. Folate supports the immune system, normal blood formation and is also needed for mental function and performance. Pregnant women in particular have an increased need for folic acid. Copper is important for your skin, hair and the immune system. Avocados are, therefore, real nutrient bombs for general health.