The Skinny on Mangoes and Avocados

In the past, we’ve talked about SELFNutritionData, and how it is a great site that provides interesting information about foods we regularly eat. We learned a lot about the specific nutritional information of kumquats, so we decided to check out what the site has to say about the mangoes and avocados that are in our mixed boxes and gift boxes this week. The results of our search turned up some very good news for both of these fruits.

Mangoes: One peeled and pitted fruit (about 207 grams, according to the site) is literally packed with nutrients. There is about 96% of your daily recommended intake of vitamin C, along with 32% of your vitamin A. Plus, there is up to 14% of each of these vitamins: E, K, Thiamin, Riboflavin, Niacin, B6 and Folate. Each mango has about 9% of your daily potassium, 11% of the recommended amount of copper, and 15% of your daily recommended dietary fiber. The website has a lot more information about mangoes, and we encourage you to check it out if you are interested; otherwise, simply enjoy these tropical fruits with the knowledge that they are very good for you. Plus, they taste incredible – as FruitShare™ founder Everett Myers says, it’s easy to eat about 7 of them in one sitting, they’re so good!

Avocados: Sometimes, these little green guys get a bad reputation for being high in fat. And while that is true – one avocado weighing about 201 grams has 29 grams of fat – it’s not necessarily a reason to avoid avocados altogether. According to WebMD, studies show that the type of fat found in avocados, called monounsaturated fat, has been proven to lower overall cholesterol and improve the ratio of bad cholesterol to good cholesterol. These changes are linked to lowering the risk of heart disease. Besides, avocados are full of many other nutrients. Check out the amount of your recommended daily values of these nutrients found in avocados: 33% of vitamin C; 21% of vitamin E; 53% of vitamin K; 26% of vitamin B6; 41% of Folate; 28% of potassium; and 54% of dietary fiber. Check out the website for the rest of the information on avocados – we only listed some of the major nutrients here. Just in case you need some more convincing that avocados are a healthy option, the fruits are featured in many of the Mayo Clinic’s healthy recipes, including those specifically labeled “heart healthy,” “low-sodium,” “weight loss,” “healthy carb,” and recipes targeted toward people with diabetes.

So don’t be afraid of the mangoes and avocados in your box this week. Go ahead and enjoy them.

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