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Healthy Eating

Defeat Diabetes Foundation

Avocado

Description: There are several different types, though all are pear shaped. The most well Food - avocadoknown variety is the Haas which is characterized by a pebbly texture and very dark green (almost black) when ripe.

Facts: They are actually a fruit, but unlike most fruit avocados have a high fat content. Fat accounts for between 71% to 88% of their total calories – nearly 20 times the average for other fruits. An average avocado has 30 grams of fat, but 2/3 of these fat grams are actually health-promoting monounsaturated fats, especially oleic acid. 90% of all avocados eaten in the United States are grown in California, with the remainder coming from Arizona and Mexico.

Availability: Year Round

Serving Size = 1/2 CUP

Selection: Choose avocado with firm skin and no soft spots, firm but yielding to gentle pressure when ripe.

Food - Nutrition Label avocadoStorage: Store when unripe at room temperature in paper bag. Refrigerate when ripe for 2-3 days.

Nutrition Benefits: Sodium free; cholesterol free; low in saturated fat. Avocados are a good source of vitamin K, dietary fiber, vitamin B6, vitamin C, folate and copper. Avocados are also a good source of potassium: they are higher in potassium than a medium banana.

Pigments: chlorophyll, beta-carotene, lutein

Phytochemicals: glutathione, beta-sitosterol, p-coumaric acid, chlorogenic acid, ferulic acid, caffeic acid, syringic acid, vanillic acid, gallic acid

ORAC Score: 782

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