Avocados contain many vitamins and minerals, but there is persistent misinformation about the healthy fruit: It is said to contain vitamin D. Why is this no longer relevant.
Avocados contain plenty of potassium and despite their high fat content of 88.5 percent, the creamy fruit is very healthy. Fats are unsaturated fatty acids that have a positive effect on cholesterol levels and help the body absorb fat-soluble vitamins. In addition to vitamins K, A and E, they also include vitamin D. But despite the contradictory statements, avocado does not contain any vitamin Dr.. Why does the legend persist? The answer is right here in the article, including an overview of everything avocado contains vitamins and minerals.
Avocado: These vitamins are present in it
100 grams of avocado contains 144 calories. According to the Federal Bureau of Food Safety and Veterinary Affairs (BLV) 100 grams of avocado contains the following minerals:
- potassium (K): 520 mg
- Sodium (Na): 7 mg
- Chloride (Cl): 6 mg
- Calcium (Ca): 16 mg
- Magnesium (mg): 33 mg
- Phosphorus (P): 44 mg
- Iron (Fe): 1 mg
- Jod (I): 1 µg
- Zinc (Zn): 0.6 mg
These vitamins are found in avocados:
What do ATE, RE and RAE mean? Units explained
The units around vitamin e and vitamin a are given in what are called equivalents. The background is as follows: Vitamins summarize the different compounds retinol and tocopherols. All of these naturally occurring compounds have different bioavailability, which means that the body absorbs them differently.
According to the German Society for Nutrition (DGE), the conversion of vitamin A is summarized as follows: 1 μg retinol activity equivalent (RAE) = 1 μg retinol = 12 μg carotene = 24 μg other carotenoids.
Vitamin E activity is given internationally using mg-ATE and summarized alpha-tocopherol equivalents.
Vitamin D in avocado? no one!
Misinformation has been circulating on the Internet for years: if you believe some sources, an avocado is said to contain 3.43 mcg of vitamin D. This can be traced back to an entry in the Federal Food Act. When exactly the entry was added, it can no longer be clearly traced, as the information has already been improved.
in one Max Rubner Institutes document As of 2020 it says: “The vitamin D content in (…) raw avocado was determined at 3.43 mcg analytically by an accredited contracting laboratory, but could not be confirmed by subsequent measurements. The value has since been revised, but the myth remain.
Avocado: contains vitamin B2, niacin, vitamin E, and pantothenic acid
100 grams of avocado contains a good amount of vitamin B2 (riboflavin), vitamin B3 (niacin) and vitamin E. However, pantothenic acid (vitamin B5) tops it at 0.86 milligrams per 100 grams, which is 17 percent of the requirement. daily for men and women. According to the German Society for Nutrition (DGE), the daily requirement from the age of 10 is fixed at 5 milligrams. Only for women who are breastfeeding, the daily requirement increases to 7 milligrams. Vitamin B5 can help reduce fatigue.
