I recently published an article, “Electrolytes Not Optional for Keto and Charcot Marie Tooth,” that details the importance of electrolytes. Electrolytes are especially important for keto dieters and patients with Charcot Marie Tooth. In the article, I mentioned avocado as a good source of both potassium and magnesium. Just how nutrient dense is an avocado?
Avocado, the Superfood
An average avocado has almost double the amount of potassium as a banana. Furthermore, an avocado provides 10% of the recommended daily amount of magnesium. One avocado can provide someone with almost half of their daily fiber. It also has plenty of healthy fat, lending itself to the Keto diet.
Even while counting net carbs (total carbs minus fiber), I sometimes hear complaints that it is difficult to find fiber within a ketogenic diet. Due to the Standard American Diet, the popular school of thought is that most healthy fiber comes from grains. This is simply untrue. Many vegetables have plenty of fiber in them, including broccoli, spinach, and artichokes. These can’t beat avocados, though.
A single avocado has around 13 g of fiber, or 52% of the recommended amount of daily fiber. That’s quite a lot of healthy, from-food fiber packed into one superfood.
The body uses magnesium in more than 300 biochemical reactions. Considering this, magnesium is fairly underrated. Magnesium helps to maintain normal nerve and muscle function, supports a healthy immune system, regulates the heart beat, and helps bones remain strong. With this in mind, a magnesium imbalance can cause a multitude of health issues.
The average avocado has 10-12% of the daily value for magnesium. That’s a good amount of magnesium.
Our body needs potassium to build proteins, build muscle, maintain normal body growth, and control the electrical activity of the heart. These are important functions for the body! As a result, it’s important to get the recommended daily amount of nearly 4,700 mg of potassium.
Potassium is where avocados shine. One whole avocado has around a whopping 1,000 mg of potassium. That’s a lot, but it’s still only about a fourth of the recommended daily amount. Still, that’s quite a bit of potassium for one fruit. Yes, the avocado is a fruit.
Our bodies need fiber, potassium, and magnesium in order to function normally. Avocados provide these nutrients in abundance. A whole avocado provides 13 g of fiber, 58 mg of magnesium, and 1,000 mg of potassium. That’s 52% of fiber, 10% of magnesium, and about 20-25% of potassium for their recommended daily amounts. This is why I have one whole avocado every single day. The saying really should be changed to, “an avocado a day keeps the doctor away.”