A Summary of the article on “Hass Avocado Composition and Potential Health Effects”
Background
The article “Hass Avocado Composition and Potential Health Effects” by Mark L. Dreher and Adrienne J. Davenport (2013) published in Critical Reviews in Food Science and Nutrition in January 2013, provides the first comprehensive summary of the published nutrition and health research regarding the Hass avocado, which is the most common commercial avocado cultivar globally.
Findings
Hass Avocado Composition Hass avocados contain a variety of essential nutrients and important phytochemicals. Although the U.S. Nutrition Labeling and Education Act (NLEA) defines an official serving size as one-fifth of a fruit (30 g), the National Health and Nutrition Examination Survey (NHANES) analysis indicates that the average consumption is one-half an avocado (68 g). A half-fruit serving is considered a nutrient and phytochemical dense food. It provides 114 kcals and has a medium energy density of 1.7 kcal/g, primarily because approximately 80% of the edible fruit consists of water (72%) and dietary fiber (6.8%).
Key nutrients found in half an avocado include dietary fiber (4.6 g), potassium (345 mg), magnesium (19.5 mg), vitamin C (6.0 mg), vitamin E (1.3 mg), vitamin K1 (14 µg), and folate (60 µg). Unlike typical fruits, avocados contain a very low sugar content, with only about 0.2 g per half-fruit. The primary avocado oil consists of 71% monounsaturated fatty acids (MUFA), 13% polyunsaturated fatty acids (PUFA), and 16% saturated fatty acids (SFA). This MUFA-rich profile helps promote healthy blood lipid profiles.
Cardiovascular Health There are eight preliminary clinical studies suggesting that avocado consumption supports cardiovascular health. These trials consistently showed positive effects on blood lipids in healthy, hypercholesterolemic, and type 2 diabetic subjects. Avocado enriched diets improved lipid profiles by lowering LDL-cholesterol and triglycerides and increasing HDL-cholesterol, compared to high carbohydrate diets or typical American diets. One study found that subjects with elevated cholesterol experienced significant decreases in serum total cholesterol (17%), LDL-C (22%), and triglycerides (22%), along with a slight increase in HDL-C, following avocado diets.
Avocados can fit into heart-healthy patterns like the DASH diet. Beyond fatty acids, avocados contain phytosterols (57 mg per half-fruit), making them the richest known fruit source of these compounds. They also contain potassium (345 mg per half-fruit) and are naturally low in sodium (5.5 mg per half-fruit), which may help promote blood pressure control.
Weight Management and Healthy Aging Avocados’ medium energy density (1.7 kcal/g) and viscous water/dietary fiber/fruit oil matrix appear to enhance satiety. Clinical studies suggest that incorporating avocados into a diet, even as a substitute for mixed fats in an energy-restricted plan, does not compromise weight loss. Furthermore, consumption of half an avocado at lunch was found to significantly reduce self-reported hunger and increase satiation in healthy overweight adults.
For healthy aging, avocados contain important phytochemicals like lutein and zeaxanthin (185 µg per half-fruit), which are selectively taken up into the macula of the eye. The natural unsaturated oil and water matrix of the avocado significantly enhances the bioavailability of carotenoids (xanthophylls) from the avocado itself and from other fruits and vegetables, potentially contributing to eye health, skin health, and protection against DNA damage. Exploratory research also indicates that the extract Avocado and Soy Unsaponifiables (ASU) may help manage osteoarthritis symptoms by blocking inflammatory processes.
Conclusions
In conclusion, the Hass avocado is a nutrient-dense fruit rich in MUFAs, dietary fiber, vitamins, minerals, and carotenoids. Preliminary clinical evidence supports its potential role in cardiovascular health and weight management, with ongoing research aiming to further explore its benefits in areas like blood glucose control and healthy living.
References
Dreher, M. L., & Davenport, A. J. (2013). Hass Avocado Composition and Potential Health Effects. Critical Reviews in Food Science and Nutrition, 53(7), 738–750. https://doi.org/10.1080/10408398.2011.556759
This post is based on Open Access research and is for informational purposes only.
