Avocado comes as a fruit that contains many benefits. The seeds are used in the clothing industry as a dye that does not easily fade. The trunk can be used as fuel. The bark is used as a brown dye on leather products and the delicious flesh believed to health and beauty properties because of abundant nutrition.

The fruit which comes from Mexico and Central America that has the Latin name Persea americana fruit now widely cultivated in tropical regions of the world. The fruit has a soft skin uneven dark green to brownish purple, depending on its variety. Avocado flesh has a green color green while it turn to light yellow when it near the seed, of course with a soft texture.

Rich in Vitamins

Vitamin C

Vitamins C and E are known as the powerful antioxidant. Vitamin C is essential to form collagen, fiber, and protein. It also increases the body’s resistance to infection and helps the body absorbs the iron. Each one fresh avocado (if taken flesh of the fruit, without skin and seed, weighing about 136 grams) contains 13.6 mg of vitamin C (23 % meet the daily requirement) and 2.9 mg of vitamin E (14 % meet the requirements).


Vitamin E

While vitamin E helps to protect cells in addition to its antioxidant activity. It also known as vitamin which is useful for smoothing the skin, so that the combination of vitamin C and vitamin E can make skin supple, removes wrinkles, and look young and fresh.

Vitamin B6

The content of vitamin B6 in the fresh avocado reaches 0.4 mg or 18 % of our daily needs. This vitamin is believed to relieve pre-menstrual syndrome that generally affects women every month. It also helps the body to synthesize non-essential amino acids and the production of red blood cells.

Vitamin K

Avocados include good sources of vitamin K, which contain 28.6 mcg or supply reaches 35 % of our daily vitamin K requirement. Vitamin K is essential for the synthesis of several proteins, including blood clotting, is also needed for bone formation.


Folate is one of the avocado nutrition facts and benefits which stand as an essential coenzyme in the synthesis of new cells. The fresh avocado containing 110.2 mcg or 27 % meet daily folate requirement. In addition, the pantotenat acid content reaches 1.9 mg (19 % meet the requirement) that play a role in metabolism as part of a coenzyme A molecule whose role is to bring in the breakdown of glucose, fatty acid and energy metabolism.

Vitamin B3

The fresh avocado also contains 2.3 mg (12 % meet the needs) of niacin (vitamin B3). Niacin is unique among the B vitamins because the body can build from the amino acid tryptophan. Niacin also helps the health of the skin, nervous system, and digestive system.

Vitamin B2

Riboflavin (vitamin B2) helps the enzyme to generate energy from nutrients essential to the human body, where abortion was 0.1 mg (8 % meet our daily needs).

Rich in Minerals


Avocado is a good source of potassium (potassium) which works helping to reduce depression, preventing the deposition of fluid in the body, and lowering blood pressure. The content in one fresh avocado was 659.6 mg (19 % meet the requirements).

Iron and Cooper

Iron and copper are needed in the regeneration of the blood thus preventing anemia. An avocado contains 0.68 mg of iron (4 % requirement) and 0.3 mg of copper (12 % requirement).

Manganese and Zinc

Avocados are also rich in minerals manganese and zinc which are useful to relieve high blood pressure, to monitor heart rate, and to maintain nerve function remained intact. The content of manganese in the avocado fruit is 0.1 mg ( 7 % requirement ) and containing 0.8 mg of zinc ( 5 % meet the daily requirement of zinc ).


Avocados also contains magnesium in 39.4 mg (10 % meet the requirements) which help you to provide health and strengthen bones and joints. Each 100 grams of avocado also contains 70.7 mg of phosphorus (7 % meet the needs of our daily phosphorus) whose primary function as a conduit of energy and strength, to support healthy teeth and gums, and for the synthesis of DNA.

Rich in Good Fat

Avocado nutrition facts and benefits are including fats which is high enough, but in the form of unsaturated fat. That kind of fat is useful for lowering blood cholesterol levels (LDL. It means you can prevent stroke, high blood pressure, cancer or heart disease. Omega 3 fatty acid content in each of the avocado is at 150 mg and 2297 mg of Omega 6 fatty acids.

Rich in Fiber

It is different from most fruits because avocados contain fruit sugar or fructose in small amounts, but the cellulose fibers are abundant. Fiber is also good for controlling blood sugar levels and in each fresh avocado contains 9.1 grams of fiber (7 % meet the requirements).

Tips to Choose Best Avocados

Let’s not judge the ripeness of an avocado from skin color, because the avocado-colored or brownish older is not necessarily ripe. Try to press it a little and if you find it softer then it means the fruit is ripe.

Now you know, that with enjoying the fruits of avocado, we will also get the health benefits. It also should we eat without cooking so that the avocado nutrients and compounds can be kept. But it still must be remembered that avocados contain quite a lot of fat that can make growing body weight, so consume in moderation and enjoy avocado nutrition facts and benefits.

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