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Do Avocado Have Omega 3 Fatty Acids? Find Out Here

Do Avocado Have Omega 3 Fatty Acids?

There are many benefits of avocado including omega fatty acids. Did you know that avocado is a fruit?. It is also a nut. Did you know it can be eaten for breakfast, lunch, dinner and even dessert?.

Avocado (Persea Americana Mill) is a fruit that has been cultivated in the American continent for about 2700 years. Avocado grows well in the subtropical and tropical regions, from Southern California to South Florida, with a large variety of cultivars. This fruit that has been consumed for centuries and has gained popularity outside of Central America.

The avocado fruit is known for it’s high fat content and nutritional benefits. It contains plenty of nutrients, antioxidants, fiber and essential fatty acids that you don’t find in any other food.

In this article, we will discuss some of the benefits of avocado, as well as answering one of the most frequently asked questions about this fruit: Do Avocado Have Omega 3 Fatty Acids?.

Summary: Avocado has a high nutritional value with a high content of unsaturated fatty acids, fat-soluble vitamins such as vitamin E, vitamin B6, β-carotene, fiber, protein, and potassium. Avocado oil has significant levels of omega-3, omega-6 and omega-9 fatty acids that provides health benefits for consumers, reducing levels of total cholesterol, triacylglycerol, and LDL-cholesterol, preserving HDL-cholesterol.

Fatty Acid Contents of Different Avocado Cultivars

Avocado is a good source of lipophilic phytochemicals, carotenoids, vitamin E and sterols, that is conversely related to cardiovascular diseases.

The avocado fruit has three different parts; pulp, peels and the seed.

Avocado pulp is widely regarded as a great source of edible oil containing fat-soluble vitamins and omega-3 fatty acids. However, avocado peel and seeds are also good sources of edible oil and are less explored by-products.

Avocado contains MUFA-rich fruit oil with 71% MUFA, 13% PUFA, and 16% SFA. As the fruit ripens, the saturated fat decreases and the oleic acid increases.

The major fatty acids found in the three parts of avocado are oleic acid (18:1n-9), palmitic acid (16:0), palmitoleic acid (16:1), linoleic acid (18:2n-6), and alpha-linolenic acid (18:3n-3), which is strictly essential fatty acids, because it is not synthesized by humans.

In a study, the fatty acid contents of the pulp, peel, and seeds of Quintal, Fortuna, Margarida, and Hass avocado cultivars were analyzed.

The four avocado cultivars showed high lipid contents, making them good sources of edible vegetable oil. Avocado pulps showed high concentrations of MUFA, especially oleic acid, with emphasis on the pulp of Quintal cultivar.

Quintal, Fortuna, and Margarida pulps presented higher values of alpha-linolenic acid than Hass pulp. In addition, the peel of all avocado cultivars and seeds of Quintal and Margarida presented lower omega-6/omega-3 ratios.

Avocado Health Benefits

Avocado meets the definition of functional food as outlined by the American Dietetic Association Position Statement, in that it provides health benefits beyond basic nutrition.

Avocado is a nutrient dense, cholesterol-free fruit, which is low in sodium and it is considered to be a good source of fiber.

An analysis of adult data from the NHANES 2001–2006 suggests that consumers incorporating avocado in their meals have good cholesterol, low weight and waist circumference than nonconsumers.

Avocado is a nutritious food that can be included in a variety of dishes. It is filled with a healthy fat that helps reduce the risk of heart disease.

There are many other benefits for the body:

1. Avocados Promote Satiety

Avocados are loaded with fiber, making it a great fruit to increase fullness and therefore promote weight loss. According to the American Heart Association, the average adult should consume about 25g to 30g of fiber per day. In just one medium sized avocado, there is 3g of dietary fiber, which is 11% of the daily value. The high amount of soluble fiber is liked to lowering risks of diseases because of it’s positive effect on healthy gut bacteria.

2. Avocados Are Good For Your Heart

They contain high monounsaturated fats which helps to increase HDL levels in our bodies. Studies show that eating avocado decreases total cholesterol by about 22% and lower triglyceride levels by about 20%. Eating in moderation helps to keep your body full of the good fat and reduces the amount of bad fat.

3. Avocados Are Rich in Potassium

For every 50g of avocado, there is about 250mg of potassium. This is about equal to about 6% of the daily value and almost 60% more potassium found in bananas. Potassium is important for the body because it helps the heart muscles work efficiently, lowers blood pressure, build muscle and protein and maintains proper body growth.

4. Avocado Can Help Reduce Inflammation

The omega-3 oils in an avocado benefits the body with their anti-inflammatory effects. It helps to prevent joint damage and reduce inflammation in individuals with osteoarthritis, which is a chronic disease of the bones prevalent in elderly population.

Do Avocado Have Omega 3 Fatty Acids?

Conclusion

All avocado cultivars contains high-fat that is rich in omega-3 with the same health benefits. Each cultivar provides good amount of fats needed to balance HDL and LDL cholesterol ratios.

Yes. Avocado contains omega-3 fatty acids. They are found in pulp, peels and seeds of various cultivars, including Quintal, Fortuna, Margarida and Hass.

With emphasis on the pulp, all the three cultivars such as Quintal, Fortuna, and Margarida have high alpha-linolenic acid content than Hass. The Hass cultivar contains more omega-3 in it’s peels and seeds.

Conclusion

All avocado cultivars contains high-fat that is rich in omega-3 with the same health benefits. Each cultivar provides good amount of fats needed to balance HDL and LDL cholesterol ratios.

Yes. Avocado contains omega-3 fatty acids. They are found in pulp, peels and seeds of various cultivars, including Quintal, Fortuna, Margarida and Hass.

With emphasis on the pulp, all the three cultivars such as Quintal, Fortuna, and Margarida have high alpha-linolenic acid content than Hass. The Hass cultivar contains more omega-3 in it’s peels and seeds.

Conclusion

All avocado cultivars contains high-fat that is rich in omega-3 with the same health benefits. Each cultivar provides good amount of fats needed to balance HDL and LDL cholesterol ratios.

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