Vitamins You Didn’t Know Were in Avocados

It’s not news that avocados contribute good fats (6 g per 1/3 of a medium avocado (50 g) and fiber (in fact, 11 percent of your daily recommended intake!), but were you aware that the green fruit contains other important vitamins and minerals, too?

If your answer is “No,” then here’s what you need to know about the other vitamins and minerals that make avocados an important part of your diet. Be sure to consult with your doctor before making changes or additions to your diet.

Getting B’s… and K’s

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 44 mcg per 50 g of fruit. That’s 10 percent of your daily needs. Be sure to speak with your doctor before making any changes to your diet or health care routine.

Vitamin K is another fat-soluble substance that is important for a number of vital bodily functions, like blood clotting. 1/3 of a medium avocado (50 g) 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 fruit, 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 of the skin.

Animal, Vegetable, or Mineral?

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 254 mg of potassium (6% DV) in 1/3 of an avocado (50 g).

Guacamole, of course, is a great way to use up perfectly ripe avocados. This video tipreminds you that guac is best eaten within two hours of being made, and provides a tip — squeeze a bit of lime on top — for ultimate freshness.

Copper and Pantothenic Acid

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 50 g.

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

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