California raw avocados properties

Food

Discover nutritional properties of food and learn about nutrition facts

This page collects information about nutritional facts and other properties of California raw avocados in summary. The information on this and other food has been gathered from various sources and may not be totally accurate. Among the data shown in this website you can find information about proteins, vitamins and minerals from California raw avocados and other nutrients like fiber, calories or cholesterol.

The proportions of nutrients in California raw avocados may vary depending on the type and quantity of food, and other factors that might contribute to the modification of its nutrients. Remember that depending on the preparation, California raw avocados may vary their properties and nutritional characteristics.

You can use this information to understand your dietary intake of this food or any other fruits and fruit juices. This can help you to cook better and healthier recipes including California raw avocados, but remember to consult your doctor or nutritionist before beginning any regimen or make drastic changes in your diet.

Properties of California raw avocados

In your regular grocery store in the group of avocados you can find California raw avocados among other available foods.

Below you can see information about nutritional facts, properties and benefits of California raw avocados for your body as well as the amount of each of its major nutrients.

This food belongs to the fruits and fruit juices group.

In the US avocados come from two main States namely California and Florida. Although, over 80 varieties exist, the California Haas avocado which grows throughout the year is the most popular and readily available in America. Statistically, California is credited with 90% of avocado production in the US.

Popularly avocados are known as ‘Alligator Pear’ because, of its rough textured green skin and pear like shape. The Florida variety of avocados, on the other hand are shiny and smooth.

Avocados were used by European Sailors as butter, as they crossed the ocean to the new world. Fruit of an evergreen tree Persea Americana that grows up to 65 feet tall, avocados various varieties produce fruit that can weigh between 8 ounces to 3 pounds.

To maximize the health benefits of avocados, it is important to know that the highest concentration of cartonoids, are found just beneath the skin. The dark green flesh below the skin needs to be preserved and consumed to gain fully the health benefits of carotenoid antioxidants.

The ‘nick and peel’ method of peeling off the skin of an avocado with your fingers, just as peeling a banana skin, is recommended. Sliced avocados oxidize (brown) easily. To avoid this, lemon juice is sprinkled on exposed flesh and refrigerated in a plastic bag.

Nutrients in an avocado

  • Fiber
  • Potassium
  • Vitamins C, K, Folate and B6
  • Healthy unsaturated fat
  • Saturated fat (around 10% of total fats)

A small globe of avocado contains one third and half the daily requirements of Vitamins C and K respectively.

Health Benefits of Avocados

  • Lowering of Cholesterol levels - Oleic acid a monounsaturated fat lowers cholesterol. It also helps our digestive tracts absorption. An avocado rich diet decreases bad cholesterol levels, simultaneously increasing good cholesterol levels.
  • Improvement of Vision - Lutein and zeaxanthin antioxidants provide protection from age related muscular degeneration to your eyes. Anti inflammatory protection is provided by the wide array of cartinoids found in avocados.
  • Anti-inflammatory properties of Avocado Fat – Avocado fat which was initially lowly rated has been found to have unusual positive qualities. In actual fact, it is found to perform an anti-inflammatory role.
  • Protecting the Heart – nutrients in avocados promote the health of your heart. Just as, high levels of potassium prevent heart disease by regulating blood pressure. A nutrient called folate helps prevent strokes and heart disease.
  • Preventing Cancer – Medical studies reveal that the antioxidants in avocados, not only protect your eyes, but they also inhibit the growth of cancer cells. Oleic acid, in particular prevents breast cancer.
  • Nutrients - Antioxidants such as beta-carotene and lycopene are readily absorbed by the healthy monounsaturated fat present in avocados.

Avocado Foods and Food Substitutes

  • Avocados are a healthy and nutritious substitute for mayonnaise.
  • Avocados can be used to replace yogurt or milk in a smoothie.
  • Avocado, red onion and tomato salad.
  • Avocado oil in salads is a healthy option as it helps absorb nutrients
  • Tofu lettuce tomato sandwich with chunks of guacamole.

Nutritional facts tables of California raw avocados

Below is a summary table of key nutrients of California raw avocados and a list of links to tables showing details of nutritional facts of California raw avocados. They include the main nutrients as well as the proportion of each.

Calories167 kcal.
Fat15.41 g.
Cholesterol0 mg.
Sodium8 mg.
Carbohydrates8.64 g.
Fiber6.8 g.
Sugar0.3 g.
Protein1.96 g.
Vitamin A0 μg.Vitamin C8.8 mg.
Vitamin B120 μg.Calcium13 mg.
Iron0.61 mg.Vitamin B31.912 mg.

The quantity of nutrients shown in the previous table, correspond to 100 grams of this kind of avocados.

Food related to California raw avocados

Below you can find some food related to California raw avocados. You can see more information about them by doing click in their image: