Nutritional Information

Nutrition. Good things come in small packages.

Avocados are such a treasure trove of nutrients. Below are just some of the impressive credentials Australian Avocados have on their resume;

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Nutrient dense

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Avocados are a wonderful fruit containing a mass of vital nutrients needed for a healthy body. Avocados are low in sugar, contain fibre, and are salt free. They contain per 100g-11% of the RDI of vitamin A, 11% of Thiamin, 19% of Riboflavin, 21% of niacin, 42% of vitamin C and 13% of magnesium, to name a few.

Rich in Vitamin C

Avocados contain Vitamin C, which is an amazing antioxidant, anti-viral and anti-bacterial. It is also brilliant for your skin, helping with assisting collage and elastin pathway ¹, which keeps your skin looking radiant. 100g of avocado contains 10mg of vitamin C which is 42% of your RDI.

Great for maintaining a healthy weight

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The body needs fats as they are vital for good health. Avocados contain fat, 60% is monounsaturated, 20% is polyunsaturated, and only 20% is saturated. A 100 gram serving of avocados contain 9.8g of the beneficial monounsaturated fat ².

The amount of fat a person consumes will largely depend on their activity level, Less active people on average need 20-30 grams of fat per day, while active people should aim between 50-70 grams of fat per day Ideally all on this fats should be coming from beneficial monounsaturated, polyunsaturated or Essential Fatty Acid’s.

Try substituting high saturated fat like butter with avocado instead which will help stop you reaching for the bad fats as they help reduce fat craving by giving your body the necessary fats needed.

Helps lower cholesterol

Avocados are also a great source of dietary fibre. Eating 100g of avocado will give you 6.7g of dietary fibre, which is 42% of your RDI. Fibre plays a vital role in maintaining good health. It can be divided into two classes, each with a different role in health: soluble fibre and insoluble fibre. Fibre also helps to halt constipation and lower cholesterol levels. Fibre can help diabetics³ by controlling the rate at which carbohydrates are absorbed into the bloodstream, reducing insulin spikes.

A powerful antioxidant

Avocado contains amino acid especially one called Glutathione which is also a powerful antioxidant. Increasing the body's production of glutathione inhibits the progression of the aging process ⁴. Old cells contain 20% to 30% less glutathione compared to young cells.

Recommended Dietary Allowance (RDA) has not been established for glutathione. Dosage ranges from 50 to 600 milligrams daily. Avocados contain 17.7 mg of glutathione per 100 g. This is more than three times the amount in any other fruit.

Brilliant for your skin

Mother and daughter holding eachothers lovely skin in happiness and GREEN headbands – perfect.

Eating 190grams of avocados gives you 3.09mg of Vitamin E and the recommended daily allowance for an adult is 30mg so avocados contain 39% of your RDI of Vitamin E ⁵. Not only is it a fantastic antioxidant and brilliant for your skin, Vitamin E when consumed prior to or during alcohol, inhibits the ability of alcohol to cause fatty liver. So next time you're having a glass of wine try eating home-made avocado dip with veggie sticks.

Helps protect your Liver

Vitamin K is an antioxidant and helps protect the Liver from free radicals damage and may be up to 80% as effective as Vitamin E for preventing the oxidation of Linoleic Acid. Eating 100grams of avocado contains 21mcg of Vitamin K which is 57% of your RDI ¹.