Our recommended Top food No. 5 – Avocados


Are they a salad or a vegetable? No they’re a fruit! Well to be precise they are a single seeded berry!! The important thing is they’re rather good for you.

At Pete Fraser Fitness we recommend to our clients a moderate, varied and balanced diet. Avocados are an excellent component for this type of healthy nutrition plan – why do we think so?

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Nutritional background

Very low in cholesterol and sodium and a good source of dietary fibre. They are also a source of Folate, Vitamins C and K. They are high in omega fatty acids which are classed as essential fatty acids (EFAs). Why are they essential? They cannot be made by the body and need to be taken through dietary sources. The two main EFAs are Omega-6 (Linoleic acid) and Omega-3 (Alpha-linolenic acid).

Sport & Health

Omega-3 fatty acids are suggested to perhaps increase blood flow by decreasing viscosity. This in turn increases blood flow to the muscles during exercise, benefiting endurance athletes. Also Omega-3 fatty acids are suggested to increase growth hormone stimulation which would benefit strength/power athletes to increase recovery time and maintain full performance ability.

“increases blood flow to the muscles during exercise, benefiting endurance athletes”

It is worth noting that Omega-6 is found in foods such as vegetables and nut oils and included in margarine and salad dressings. We are therefore likely to consume more than adequate amounts. Omega-3 is found in foods such as avocados, green leafy vegetables, flaxseed, soy products, some nuts and fish. These foods are often consumed less and therefore should be actively consumed to make sure we are meeting our suggested dietary allowances for health.

From a general health viewpoint, scientific research suggests that a diet high in EFAs, specifically Omega-3 fatty acids, can help prevent the risk of cardiovascular disease.

Selected nutrient content for approx. half an avocado (100g):

Energy: 160 kcal

Macro nutrient: protein 2g, carbs 9g, dietary fibre 7g,  fat total: 15g, sat 2.1mg, mono 9.8g, poly unsat 1.8g, Omega-6 fatty acid 1689mg, Omega-3 fatty acid 110mg

Micro nutrient (daily values): Vitamins C 17% and K 26%, Folate 20%