The Nutrients in Avocados
Vitamin A
Carotenoids - beta-carotene, alpha-carotene, gamma-carotene and beta-cryptoxanthin have vitamin A activity = converted to retinol. Other Carotenoids - lutein, astaxanthin and zeaxanthin apparently act directly to absorb damaging blue and near-ultraviolet light, in order to protect the macula of the retina.
Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts
Carotenoids act as antioxidants- Lycopene has been shown to have a protective effect against stomach, colon, lung and skin cancers.
Vitamin A plays an important role in bone growth
Vitamin E
Acts as an antioxidant, neutralizing unstable molecules that can damage cellsProtects vitamin A and certain lipids from damageDiets rich in vitamin E may help prevent Alzheimer’s disease
Supplements may protect against prostate cancer
Vitamin C
Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breastLong-term use of supplemental vitamin C may protect against cataracts Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells
Boosts the immune system
Vitamin B1
Helps convert food into energy
Needed for healthy skin, hair, muscles, and brain
Vitamin B2
Helps convert food into energy
Needed for healthy skin, hair, blood, and brain
Vitamin B3
Helps convert food into energy
Essential for healthy skin, blood cells, brain, and nervous system
Vitamin B5
Helps convert food into energy
Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin
Vitamin B6
Aids in lowering homocysteine levels and may reduce the risk of heart disease
Helps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods
Helps make red blood cells Influences cognitive abilities and immune function
Folic acid
Vital for new cell creationHelps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancyCan lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancerOffsets breast cancer risk among women who consume alcohol
Vitamin K
Activates proteins and calcium essential to blood clottingMay help prevent hip fractures
Potassium
Balances fluids in the body
Helps maintain steady heartbeat and send nerve impulses Needed for muscle contractions
A diet rich in potassium seems to lower blood pressure
Getting enough potassium from your diet may benefit bones Copper
Plays an important role in iron metabolism
Helps make red blood cells
Magnesium
Needed for many chemical reactions in the body Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure
Helps build bones and teeth
Iron
Helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the bodyNeeded for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones
Phosphorous
Helps build and protect bones and teeth
Part of DNA and RNA
Helps convert food into energy
Part of phospholipids, which carry lipids in blood and help shuttle nutrients into and out of cells
Carotenoids - beta-carotene, alpha-carotene, gamma-carotene and beta-cryptoxanthin have vitamin A activity = converted to retinol. Other Carotenoids - lutein, astaxanthin and zeaxanthin apparently act directly to absorb damaging blue and near-ultraviolet light, in order to protect the macula of the retina.
Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts
Carotenoids act as antioxidants- Lycopene has been shown to have a protective effect against stomach, colon, lung and skin cancers.
Vitamin A plays an important role in bone growth
Vitamin E
Acts as an antioxidant, neutralizing unstable molecules that can damage cellsProtects vitamin A and certain lipids from damageDiets rich in vitamin E may help prevent Alzheimer’s disease
Supplements may protect against prostate cancer
Vitamin C
Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breastLong-term use of supplemental vitamin C may protect against cataracts Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells
Boosts the immune system
Vitamin B1
Helps convert food into energy
Needed for healthy skin, hair, muscles, and brain
Vitamin B2
Helps convert food into energy
Needed for healthy skin, hair, blood, and brain
Vitamin B3
Helps convert food into energy
Essential for healthy skin, blood cells, brain, and nervous system
Vitamin B5
Helps convert food into energy
Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin
Vitamin B6
Aids in lowering homocysteine levels and may reduce the risk of heart disease
Helps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods
Helps make red blood cells Influences cognitive abilities and immune function
Folic acid
Vital for new cell creationHelps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancyCan lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancerOffsets breast cancer risk among women who consume alcohol
Vitamin K
Activates proteins and calcium essential to blood clottingMay help prevent hip fractures
Potassium
Balances fluids in the body
Helps maintain steady heartbeat and send nerve impulses Needed for muscle contractions
A diet rich in potassium seems to lower blood pressure
Getting enough potassium from your diet may benefit bones Copper
Plays an important role in iron metabolism
Helps make red blood cells
Magnesium
Needed for many chemical reactions in the body Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure
Helps build bones and teeth
Iron
Helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the bodyNeeded for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones
Phosphorous
Helps build and protect bones and teeth
Part of DNA and RNA
Helps convert food into energy
Part of phospholipids, which carry lipids in blood and help shuttle nutrients into and out of cells