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vineri, 2 februarie 2018

Ce vitamine si minerale contine avocado? 🥑 + Valori nutritionale si calorii

Avocado este o sursa importanta de vitamine C, E, K și B6, precum si riboflavina, niacina, acid folic, acid pantotenic, magneziu si potasiu. Acesta contine si luteina, beta-caroten si acizi grasi omega-3.

Avocado are un continut scazut de zahar, iar in plus contine si fibre, care sunt foarte utile in procesul digestiv, fiind si foarte satios.  100 g de avocado ofera 6.7 g sau aproximativ 18% din aportul zilnic recomandat de fibre. Fibrele ajuta la scaderea colesterolului din sange si previn constipatia.

Avocado-ul prezinta si un continut bogat in potasiu, chiar mai mult decat bananele: 100 grame de avocado contine 485 mg de potasiu care reprezinta 14% din doza zilnica recomandata.

Avocado este bogat si in grasimi mononesaturate, care sunt considerate grasimi "bune" care ajuta la scaderea colesterolului "rau" atata timp cat este consumat cu moderatie.

Pe langa faptul ca sunt o sursa bogata de vitamine, minerale si acizi grasi, avocado este si o sursa importanta de antioxidanti, printre care se numara:
  • Carotenoizii - benefici pentru vedere;
  • Persenonele A si B - ajuta la prevenirea unor diverse forme de cancer si inflamatii;
  • D-Mannoheptuloza - ajuta la reglarea nivelului de zahar din sange.


Ce vitamine contine avocado? Valori nutritionale si calorii


CE VALORI NUTRITIONALE CONTINE AVOCADO?

Printre cei mai importanti nutrienti continuti de avocado se numara potasiu (485 mg / 100 g), fosfor (52 mg / 100 g), magneziu (29 mg / 100 g), calciu (12 mg / 100 g) si vitamina C (10 mg / 100 g).

Daca ar fi sa ne raportam la cantitatea de nutrienti per 100 g de avocado din doza zilnica recomandata, acesta contine:

  • vitamina K - 26% din doza zilnica recomandata;
  • acid folic - 20% din DZR;
  • vitamina C - 17% din DZR;
  • potasiu - 14% din DZR;
  • vitamina B5 - 14% din DZR;
  • vitamina B6 - 13% din DZR;
  • vitamina E - 10% din DZR;


Cate calorii contine avocado-ul?
100 g de avocado contine 160 de kcal.

Cate proteine contine avocado-ul?
100 g de avocado contine 2 g de proteine.

NutrientiUnitateValori / 100 g
Apag73.23
Energiekcal160
Proteineg2
Lipide (grasimi)g14.66
Carbohidratig8.53
Fibre dieteticeg6.7
Zaharg0.66
Minerale
Calciu, Camg12
Fier, Femg0.55
Magneziu, Mgmg29
Fosfor, Pmg52
Potasiu, Kmg485
Sodiu, Namg7
Zinc, Znmg0.64
Vitamine
Vitamina C (acid asorbic)mg10
Tiamina (B1)mg0.067
Riboflavina (B2)mg0.13
Niacina (B3)mg1.738
Vitamina B6mg0.257
Acid folic (B9)µg81
Vitamina B12µg0
Vitamina Aµg7
Vitamina E mg2.07
Vitamina D (D2 + D3)µg0
Vitamina Kµg21
Lipide (grasimi)
Grasimi saturateg2.126
Grasimi monosaturateg9.799
Grasimi polisaturateg1.816
Colesterolmg0

Sursa: usda.gov




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