Avocados provide good, or unsaturated, fats. Dietary fats are actually a type of nutrient that can help the body better absorb vitamins A,D, K, and E in other foods.
Avocados are also free of trans fats and sodium, and offer both monounsaturated and polyunsaturated good fats. This puts avocados in elite company with olives as the only two fruits that have monounsaturated fat.
The Dietary Guidelines for Americans recommends a diet plan that substitutes good fats in place of bad, within moderation, to receive the nutrient benefits of dietary fat without raising LDL (“bad”) cholesterol. Over 75% of the fat in healthy avocados is naturally good fat, with 5g of monounsaturated fat per serving.
Your body needs fat for energy and to absorb nutrients, but it’s important to get the right kind of fat.
Swapping avocados for foods containing saturated fat can help reduce the amount of saturated fat in your diet. Avocados are healthy, cholesterol and sodium free, and more than 50% of the fruit’s fat content is monounsaturated.
Eating avocados may be a tasty way to incorporate good fats into your diet. Not only are they a source of good fat (6g per 50g serving of a medium avocado), but avocados also contribute 20 vitamins, minerals, and beneficial plant compounds that can enhance the nutrient quality of one’s diet.
Studies have shown that dietary intake of the carotenoids lutein and zeaxanthin may help maintain eye health as we age. Healthy avocados contain some of the highest levels of lutein and zeaxanthin per serving of any fruit or vegetable (136 mcg per 50 g serving).