Avocado, a gift from God

Most of us like fruit salad. Whether we are having dinner or taking a break in the afternoon, we would like to share some salads with family or friends. Personally, I prefer the avocado salad, which I can get it from the grocery store just close to my office. Well, I am not talk about the taste, although it is important, I am referring to its high nutritional value.

Avocado is a good substitute to food cause it contains a large volume of calories, 75% of which come from fat, mainly monounsaturated fat. From the statistics data from USDA, in each 100g avocado, there is 160kcal or 670kj energy. Besides, there are 8.53g carbohydrate, 14.66g fat, 2g protein, 6.7g fiber, which is the highest of all fruit. Avocado also has many minerals, from the same source, 100g avocado has 485mg Potassium, almost 60% more than banana does, 52mg Phosphorus, 29mg Magnesium, 12mg Calcium, 7mg Sodium, and others as well. Definitely, avocado is rich in vitamins. each 100g avocado has 10mg vitamin C, 81mcg folate, 14.2mcg choline, 62 mcg carotene beta, 24mcg carotene alpha, 146 IU vitamin A, 2.07mg vitamin E, 21mcg vitamin K, and many vitamin Bs.

As for RDI (recommended daily intake), 100g avocado satisfy an adult daily nutrients demands as follows, Vitamin B1 5%, B2 9%, B3 12%, B5 28%, B6 20%, B9 20%, Vitamin C 17%, Calcium 1%, Iron 4%, Magnesium 8%, Phosphorus 7%, Potassium 10%, Zinc 6%.

It is quite convincing that avocado is an valuable nutrients intaking fruit. Actually, many people from tropical areas, where avocados grow up, have avocado as food instead of fruit. In America, most grocery stores sell avocados. Although its price is a bit higher than others, I still consider it is worthy as its high nutritional value. By the way, avocado is not only for salad, It is also available to sandwiches or hamburg. There are tons of recipes on the web telling you how to make delicious and healthy food with avocado.

Last but not least, rumors come that avocado is noxious to some animals. But I have not confirmed that. My suggestion is that do not leave avocado or its remains to your pets.