In the vein of continuing my series on which foods you should and which foods you shouldn’t buy organic I really wanted to talk about avocados! This will be a double edged sword here. Not only will I talk about organic avocado vs non organic but I’ll also cover the nutrition facts of Avocado.
This fruit is wildly important for your health. It not only contains essential vitamins, anti-oxidants and minerals for your body, but it’s also loaded with important fats.
That’s right. I said “important” fats. Regardless of what you’ve heard in the past fat is the new thin! I know it sounds crazy but the fats in these precious, lumpy, kind of weird looking nutritional power houses are widely acclaimed by health experts here and abroad.
Nutrition in Avocado Breakdown Per 100g (USDA)
Calcium, Ca mg 12
Iron, Fe mg 0.55
Magnesium, Mg mg 29
Potassium, K mg 485
Sodium, Na mg 7
Zinc, Zn mg 0.64
Vitamin C, total ascorbic acid mg 10.0
Thiamin mg 0.067
Riboflavin mg 0.130
Niacin mg 1.738
Vitamin B-6 mg 0.257
Folate, DFE µg 81
Vitamin A, RAE µg 7
Vitamin A, IU 146
Vitamin E (alpha-tocopherol) mg 2.07
Vitamin K (phylloquinone) µg 21.0
As you can see, the avocado is power packed with nutrition. The nutritional values here don’t even include the important fats for your heart and cells. However, you can see that Avocados are rife with important nutrients.
Major Minerals To Notice
So, fun food and nutrition fact, you CANNOT absorb vitamins without minerals. This is a little known fact by many and why vitamin supplements are, most of the time, absolutely useless.
There is a reason that the Creator made foods to nourish our bodies and not pills. I’m not against supplements but I do believe that the majority of the vitamins and minerals that you receive should come from your diet.
So, the minerals here are extremely important. It’s the key to unlock the beautiful vitamins that are in the food your eating. As you can see, avocado is loaded. Let’s talk about a few.
Magnesium is what the NUMBER 1 deficiency in Americans right next to Selenium. Magnesium is super important for major functions of the body. However, one of the greatest is bone growth.
That’s right, while you constantly hear that you need to drink your milk for calcium we are deficient in Magnesium. It’s a MAJOR component of bone growth and health.
Actually, Calcium from milk is wildly hard for your body to absorb unless coupled with a good vitamin d3 supplement. You would be better off to get your Calcium from green foods like lettuce! I know it sounds counter-intuitive but it’s the truth.
Again, another power house of nutrition. Potassium is wildly important for muscular function and contraction. Have you ever gotten muscle cramps? Try eating a banana or avocado. If you have an empty stomach you should see your cramps calm down within 20 minutes.
Also, potassium has a major function in heart health. So, if you want to have a healthy heart and live long you need this essential mineral!
What’s wildly neat is that Avocado actually contains more Potassium than Bananas per 100g’s! Banana clocks in at 358mg while the Avocado wins the fight with 485mg! Who knew??
A Closer Look at the Vitamins
Now that we’ve got a couple of the minerals covered we can move onto those vitamins. Remember, without those minerals your vitamins won’t be absorbed and you’ll be left with a lot of money being flushed down the drain (figuratively and literally).
With that, the Avocado is again a nutritional knock out when it comes to vitamins. This fruit takes the cake when it comes to nutrition. Let’s talk about a couple of Vitamins that the Avocado can be proud of!
Well, as much as it isn’t wildly abundant in this fruit. If you compare it to oranges it’s still a great source of Vitamin C. For the same amount of oranges you would see around 53mg of Vit C while with the Avocado you’ll get 10mg.
Now, we must remember that there are several forms of Vitamin C. It takes all three forms to get the complete Vitamin C. So, absorbic isn’t enough. You can look this up but Linus Pauling discovered that there are multiple forms of Vitamin C.
He also discovered that these three forms are needed for Vitamin C to have its full effect on the body. Next time you look at a Vit C supplement take a look at what type of Vitamin C it contains. I guarantee that you’ll find Absorbic Acid.
Ultimately, the more whole food Vitamin C in your diet the better. Meaning, eat more Oranges and top it off with a couple of Avocados for good measure!
The importance of this Vitamin lies in its antioxidant properties. That is why this Vitamin is SO great for your skin. Let’s talk a little bit about antioxidants and why Avocado is a great resource!
So, to understand a little bit about your body. You are made of trillions of cells which are composed of atoms. Yup, that’s right, we’re going to the atomic level now!
As we go deeper into the composition of the atom we see that it is made up of electrons, protons and neutrons. As you live your life and come in contact with things in the outside world you get toxins.
Mostly, toxins are composed of a positive charge. Any toxin that comes in contact with your body is in need of electrons. So, what this toxin does is it STEALS from your cells!
What it steals are electrons. What begins to happen is that as that toxin steals the electron you have one atom that is short an electron. Well, your cells like to be in balance and, at times, can be greedy.
What happens next is fascinating. The cell that has been stolen from steals from another cell. Well, that next cell steals from another cell. This process happens over and over again in the body.
As this happens the cells in your boy begin to oxidate. This constant exchange of electrons causes damage to the cells and makes you age or get diseases. This is where antioxidants, and avocados, come to play.
When you consume antioxidants, like vitamin E, it throws an extra electron into the mix. This electron re-balances your atoms and takes the strain off of the cells. Voila! You’ve now reduced oxidation of the cells. Pretty neat, isn’t it??
Nutrition In Avocados
As you’ve read here, Avocados and their nutritional facts are not to be reckoned with. We didn’t even go into the good fats and oils that exist in Avocados. The fats that nourish your cell walls and make it easier for you to absorb all of the great minerals and vitamins we discussed above!
When you really contemplate the Avocado you begin to see its power. Think about it, we only covered a few of the vitamins and minerals that exist in the nutrition of an Avocado.
That makes the Avocado a force to be reckoned with and should be added to your day to day life. Now, let’s talk a little bit more about that day to day life.
When buying Avocados I’m faced with a question. Should I splurge and buy the organic Hass Avocado or should I just buy the non organic? Here is where we face a major crossroads.
Organic Avocado vs Non Organic
This question can tease at you. You sometimes feel better when you go ahead and buy the organic whatever it is. However, as an avid health nut, I do not buy everything organic. There are some things that I do and some that I don’t. Hence, why I’m doing this series.
Now, if you really wanted to debate this you could find reasons for both sides of the argument. There may be greater mineral content in the organic soil. Or you may want to simply support the organic Avocado farmer.
I must say, that I love supporting organic farmers. A way taht I vote is with my dollar. However, with Avocados I do not buy them organic.
The Reason I Don’t Buy Organic Avocados
My main rule of thumb when it comes to organic avocados vs non organic avocados or really any fruit/veggie is, do I eat the skin?
Now, I know that there may be some people out there that consume the Avocado skin or use it for something. If you do that, then please do purchase organic.
However, for all intensive purposes and for the sake of your budget I would recommend you go ahead with the generic Avocados. Pesticides are mostly left on the skin of the food we eat. So, the Avocado lies within the SAFE TO CONSUME area for me if it’s not organic.
I hope this helped you decide a couple of things. First, that you need to incorporate this super food into your diet starting as soon as the next trip to the grocery story. Secondly, that you don’t need to blow the budget in striving to purchase Avocados from the organic section.
I would appreciate your comments and suggestions below! If you know something that I didn’t mention here please feel free to say something below. Other than that, happy eating!