Avocado Benefits : High nutritional density

Avocado Benefits : High nutritional density
 
The fourth reason given above for the avocado's role in weight control is its "rich supply of minerals and vitamins." More important than a food's calorie content is its total nutritional contribution to human needs. A good measure is nutrients per calorie. Different avocado analyses have given somewhat variable results. The most detailed publication is that of Slater et al. (1973). Their data indicate that one half of a 'Hass' avocado, about 80 g edible fruit, provides a substantial percentage of the daily nutritional needs of a child aged 7 to 10 (adult percentages are generally a little lower, especially iron for females) (Table 1).

The avocado contains little vitamin B 12 and calcium, limited zinc and modest phosphorus. Its half-a-fruit quota of riboflavin and thiamine for children is about 9.5 and 8%, respectively, hence about equal to its relative calorie contribution. But the striking thing is that no less than eight essential nutrients are apparently present in about a 2: 1 calorie ratio. Nor is that all; three additional nutrients, potassium, copper and pantothenic acid, (for which I could not find precise Recommended Dietary Allowances) are also estimated to be present in avocado at about twice the calorie content. Per calorie, the avocado is indeed remarkably nutritious.

There is not space here to discuss either the human body's uses or the status in typical diets of these various nutrients. Judgments vary; several surveys have concluded that one or another of them is deficient in a considerable portion of American diets. Next we will look briefly at one of the least discussed vitamins in the group of nutrients provided by the avocado.

Vitamin B6 (pyridoxine) is important for the nervous system, red blood cells, teeth and gums. The Harvard Health Letter for March, 1991, reported 1990 data indicating that most Americans consume too little of vitamin B6. Among good sources they list watermelon and banana (overlooking avocado). Polansky and Murphy (1966) compared the 86 content per unit weight of 26 vegetables and fruits. For total chromatographed 86' banana and avocado had the highest amounts, the remaining 24 vegetables had from 1/5 to 1/25 of the amount of the avocado, with watermelon 1/6. A more recent report by William Sears, M.D., privately printed Nature's Guide to First Foods"(1988) reports that avocado has three times as much B6 per gram as banana.