7 Important
Vitamins in Avocado
and How
They Help

True guacamole fans know that avocados contribute good fats (6g per 1/3 of a medium avocado) and fiber (in fact, 11% of your daily recommended intake!), but were you aware that the green fruit contains nearly 20 important vitamins and minerals, too?

 

If you don’t know what vitamins are in avocados, then we have a blog for you! Here are seven important minerals and vitamins in avocados and why they’re an important part of your diet. (Be sure to consult with your doctor before making changes or additions to your diet or health care routine!)

 

1. Folate in Avocado

Folate is probably the most well-known of the B-complex vitamins, though you may not have known that it often goes by the name “B9.” While it is recommended especially for people who are pregnant or who are attempting to conceive, folate is an important nutrient for everyone. Avocados can get your day started with 44mcg per 50g of fruit — that’s 10% of your recommended daily value (DV)!

 

 

2. Vitamin C in Avocado

You might know vitamin C as the main character in citrus fruit, but it’s also a big vitamin in avocados. Vitamin C is an antioxidant that may contribute to healthy immune function and is essential for the growth and repair of tissue all over the body. Healthy avocados contain 4% of the DV for vitamin C.

 

If you’re looking for a delicious guac that also provides vitamin C, check out our recipe for orange and pineapple guacamole. Bright, tropical, and totally good.

 

3. Vitamin K in Avocado

Vitamin K is another fat-soluble substance important for several vital bodily functions, like blood clotting. One-third of a medium avocado (50g) provides 10% of the DV of vitamin K.

 

If you’re new to avocados and aren’t sure how to open them and get to that delicious vitamin K inside, check out this video with instructions on slicing and dicing. Once you’ve sliced (or diced) the flesh, use a spoon to scoop the pieces out, getting everything off the skin.

 

4. Potassium in Avocado

Potassium is a mineral that your body needs to work properly. It is responsible for the electrical activity that keeps your heart beating. It’s also used to metabolize carbohydrates so your body can use them for fuel and to assemble proteins used to build muscle. All meats and many vegetables, like leafy greens and root vegetables with the skin on, can be sources of potassium. Combined with other sources of potassium, the avocado can contribute to your daily potassium needs. You’ll find 254mg of potassium (6% DV) in 1/3 of an avocado (50g).

 

What better way to use up perfectly ripe avocados (and get a good dose of potassi-yum) than with a fresh bowl of guac? Get all kinds of guacamole inspiration on our blog. Oh, and remember that if you have any leftover guac (LOL, as if), all you need to do is add a thin layer of milk on top to help it stay green for later. See for yourself:

 

 

5. Copper in Avocado

Copper may come to mind more often as a metal found in pennies, electronics, and home appliances, but it’s also an important part of our diets. Copper collaborates with iron to promote the formation of red blood cells, helps with iron absorption, and is considered vital to bone and blood health. Ten percent of your recommended daily allowance of copper is provided by a serving of avocado, which is 1/3 of a medium-sized fruit, or 50g.

 

6. Pantothenic Acid in Avocado

Pantothenic acid may be hard to pronounce, but this water-soluble B vitamin helps the body convert foods to energy. At 14% of your RDA per serving, an avocado is a good source of pantothenic acid.

 

7. Magnesium in Avocado

Magnesium is an important nutrient for regulating muscle and nerve function. One serving of fresh avocado contains 15mg (4% of your DV) of magnesium, which can help you recover after that intense workout! Check out this list of post-workout snacks that star avocado AND protein for an extra boost of recovery.

 

The List of Vitamins in Avocados Goes On

This list is just the surface of the vitamins in avocados! Learn even more about the nearly 20 vitamins and minerals in avocados here.