• Main
• Fruit Chart
• Lemons
• Lemons 2
• Lemons 3
• Lemons 4
• Lemons 5
• Bananas
• Bananas 2
• Bananas 3
• Bananas 4
• Bananas 5
• Grapes
• Grapes 2
• Grapes 3
• Grapes 4
• Grapes 5
• KIWI
• KIWI 2
• KIWI 3
• Limes
• Limes 2
• Limes 3
• Apple
• Apple 2
• Apple 3
• Apple 4
• Avocado
• Avocado 2
• Avocado 3
• Avocado
• Avocado 2
• Avocado 3
• Avocado 4
• Avocado 5
• Cantaloupe
• Cantaloupe 2
• Cantaloupe 3
• Cantaloupe 4
• Cantaloupe 5
• Cantaloupe 6
• Fruit 42
• Fruit 43
• Fruit 44
• Fruit 45
• Fruit 46
• Fruit 47
• Fruit 48
• Fruit 49
• Fruit 50
• Fruit 51
• Fruit 52
• Fruit 53
• Fruit 54
• Fruit 55
• Fruit 56
• Fruit 57
• Fruit 58
• Fruit 59
• Fruit 60
• Fruit 61
• Fruit 62
• Fruit 63
• Fruit 64
• Fruit 65
• Fruit 66
• Fruit 67
• Fruit 68
• Fruit 69
• Fruit 70
• Fruit 71
• Fruit 72
• Fruit 73
• Fruit 74
• Fruit 75
• Fruit 76
• Fruit 77
• Fruit 78
• Fruit 79
• Fruit 80
• Fruit 81
• Fruit 82
• Fruit 83
• Fruit 84
• Fruit 85
• Fruit 86
• Fruit 87
• Fruit 88
• Fruit 89
• Fruit 90
• Fruit 91
• Fruit 92
• Fruit 93
• Fruit 94
• Fruit 95
• Fruit 96
• Fruit 97
• Fruit 98
• Fruit 99
• Fruit 100
• Fruit 101
• Fruit 102
• Fruit 103
• Fruit 104
• Fruit 105
• Fruit 106
• Fruit 107
• Fruit 108
• Fruit 109
• Fruit 110
• Fruit 111
• Fruit 112
• Fruit 113
• Fruit 114
• Fruit 115
• Fruit 116
• Fruit 117
• Fruit 118
• Fruit 119
• Fruit 120
• Fruit 121
• Fruit 122
• Fruit 123
• Fruit 124
• Fruit 125
• Fruit 126
• Fruit 127
• Fruit 128
• Fruit 129
• Fruit 130
• Fruit 131
• Fruit 132
• Fruit 133
• Fruit 134
• Fruit 135
• Fruit 136
• Fruit 137
• Fruit 138
• Fruit 139
• Fruit 140
• Fruit 141
• Fruit 142
• Fruit 143
• Fruit 144
• Fruit 145
• Fruit 146
• Fruit 147
• Fruit 148
• Fruit 149
• Fruit 150
• Fruit 151
• Fruit 152
• Fruit 153
• Fruit 154
• Fruit 155
• Fruit 156
• Fruit 157
• Fruit 158
• Fruit 159
• Fruit 160
• Fruit 161
• Fruit 162
• Fruit 163
• Fruit 164
• Fruit 165
• Fruit 166
• Fruit 167
• Fruit 168
• Fruit 169
• Fruit 170
• Fruit 171
• Fruit 172
• Fruit 173
• Fruit 174
• Fruit 175
• Fruit 176
• Fruit 177
• Fruit 178
• Fruit 179
• Fruit 180
• Fruit 181
• Fruit 182
• Fruit 183
• Fruit 184
• Fruit 185
• Fruit 186
• Fruit 187
• Fruit 188
• Fruit 189
• Fruit 190
• Fruit 191
• Fruit 192
• Fruit 193
• Fruit 194
• Fruit 195
• Fruit 196
• Fruit 197
• Fruit 198
• Fruit 199
• Fruit 200
• Fruit 201
• Fruit 202
• Fruit 203
• Fruit 204
• Fruit 205
• Fruit 206
• Fruit 207
• Fruit 208
• Fruit 209
• Fruit 210
• Fruit 211
• Fruit 212
• Fruit 213
• Fruit 214
• Fruit 215
• Fruit 216
• Fruit 217
• Fruit 218
• Fruit 219
• Fruit 220
• Fruit 221
• Fruit 222
• Fruit 223
• Fruit 224
• Fruit 225
• Fruit 226
• Fruit 227
• Fruit 228
• Fruit 229
• Fruit 230
• Fruit 231
• Fruit 232
• Fruit 233
• Fruit 234
• Fruit 235
• Fruit 236
• Fruit 237
• Fruit 238
• Fruit 239
• Fruit 240
• Fruit 241
• Fruit 242
• Fruit 243
• Fruit 244
• Fruit 245
• Fruit 246
• Fruit 247
• Fruit 248
• Fruit 249
• Fruit 250
• Fruit 251
• Fruit 252
• Fruit 253
• Fruit 254
• Fruit 255
• Fruit 256
• Fruit 257
• Fruit 258
• Fruit 259
• Fruit 260
• Fruit 261
• Fruit 262
• Fruit 263
• Fruit 264
• Fruit 265
• Fruit 266
• Fruit 267
• Fruit 268
• Fruit 269
• Fruit 270
• Fruit 271
• Fruit 272
• Fruit 273
• Fruit 274
• Fruit 275
• Fruit 276
• Fruit 277
• Fruit 278
• Fruit 279
• Fruit 280
• Fruit 281
• Fruit 282
• Fruit 283
• Fruit 284
• Fruit 285
• Fruit 286
• Fruit 287
• Fruit 288
• Fruit 289
• Fruit 290
• Fruit 291
• Fruit 292
• Fruit 293
• Fruit 294
• Fruit 295
• Fruit 296
• Fruit 297
• Fruit 298
• Fruit 299
• Fruit 300
• Fruit 301
• Fruit 302
• Fruit 303
• Fruit 304
• Fruit 305
• Fruit 306
• Fruit 307
• Fruit 308
• Fruit 309
• Fruit 310
• Fruit 311
• Fruit 312
• Fruit 313
• Fruit 314
• Fruit 315
• Fruit 316
• Fruit 317
• Fruit 318
• Fruit 319
• Fruit 320
• Fruit 321
• Fruit 322
• Fruit 323
• Fruit 324
• Fruit 325
• Fruit 326

Avocado fruits have a smooth, creamy, greenish-yellow flesh with an unusually high amount of fat that is primarily monounsaturated. They also contain a high concentration of dietary fiber, vitamins and potassium. The pit, seed, leaves, bark and in some cases fruit can be toxic to some animals, particularly birds, though much less so in humans; the toxicity of the fruit may be an adaptation that assisted seed dispersal by Pleistocene megafauna. Avocados have the highest potassium content of any common domestic fruit (at about 600mg/100gms). While most meats are as high in potassium as fruit, they are accompanied by more sodium (and we add far more in cooking). In hunter gatherer (=natural) times, potassium to sodium ratios were skewed very much more toward high potassium and low sodium than our standard Western urban 'diet'. High potassium fruits help partially restore the evolutionary balance, and avocados are top performers in the potassium stakes. While avocados are only a fairly good source of vitamin C, they are rich in many vitamins; avocados have appreciable levels of the B vitamin thiamin (about the same as lamb muscle meat, and better than beef muscle meat.); they also have useful levels of riboflavin (B2), with half an avocado providing about 6% of an adults recommended minimum daily intake. Half an avocado also supplies about 10% of an adults recommended minimum intake of Niacin (B3), and about 15% of an adults daily Pantothenic acid (B5) and pyridoxine (B6) needs. The recommended daily intake of folate is 200mcg ( pregnant women may need more), and half an avocado will fill about a quarter of this required minimum daily quota. Your half an avocado also has around 600 International Units of vitamin A - quite a useful amount.
Because avocados are most often paired with other vegetables in salads and sandwiches, they're often mistaken for veggies themselves.

The avocado, however, is actually a fruit--virtually the only fruit we eat that's high in fat. A medium-size avocado contains about 325 calories, or 55 for a fifth of an avocado, with most of those calories coming from fat. But before you banish guacamole from your Cinco de Mayo celebration, remember that most of the fat in avocados is of the healthy monounsaturated type. And studies have shown that substituting avocado for other sources of fat in the diet substantially lowers artery-clogging LDL cholesterol levels. Along with all those good fats, avocados offer a host of disease-fighting nutrients that may help fend off certain cancers and arthritis as well as boost eyesight and memory.
Take advantage of the creamy, rich texture of an avocado by using it as the base for a salad dressing: Blend one avocado with rice vinegar and seasonings to taste. Or try my Thai Avocado Soup recipe (below) for a refreshing meal loaded with calcium and good fats. You can also use the chilled soup to top or dip sliced veggies or fruit.

The Recipe

2 medium ripe avocados
1/2 English cucumber cut into 1/2-inch slices with peel on
1 3/4 cups plain fat-free yogurt
juice from 1/2 lime
3 tablespoons chopped cilantro
1/2 teaspoon Tabasco sauce or chili paste
1/2 teaspoon finely chopped lemon grass

Peel and pit the avocados, then place in a blender with other ingredients and blend on high until very smooth (about 45 seconds to one minute). Let the mixture rest in the refrigerator for at least two hours to blend flavors. Garnish with mint leaves and diced cucumber. Serves six.

Calories: 145
Fat: 9 g
Carbs: 10 g
Protein: 5 g