Avocados contain many vitamins and minerals, but there is a persistent misinformation surrounding the healthy fruit: They are said to contain vitamin D. Why is this no longer relevant.
An avocado contains plenty of potassium and despite the 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, these also include vitamin D. But despite contradictory statements, the avocado does not contain any Vitamin D. Why does the myth still persist? The answer is here in the article, including an overview of all contained in the avocado Vitamins and minerals.
Avocado: These vitamins are in it
100 grams of avocados have 144 calories. According to the Federal Office for Food Safety and Veterinary Affairs (BLV) 100 grams of avocado contain the following minerals:
- Potassium (K): 520 mg
- Sodium (Na): 7 mg
- Chlorid (Cl): 6 mg
- Calcium (Ca): 16 mg
- Magnesium (Mg): 33 mg
- Phosphor (P): 44 mg
- Iron (Fe): 1 mg
- Jod (I): 1 µg
- Zink (Zn): 0,6 mg
These vitamins are contained in an avocado:
What does ATE, RE and RAE mean? The units explained
The units around vitamin E and vitamin A are given in so-called equivalents. The background is as follows: The vitamins summarize the different compounds of retinol and tocopherol. All of these naturally occurring compounds have different bioavailability, meaning they are absorbed differently by the body.
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 β-carotene = 24 μg other provitamin A carotenoids.
The activity of vitamin E is given internationally with mg-ATE and summarizes the equivalents of alpha-tocopherol.
Vitamin D in an avocado? None!
Misinformation has been circulating on the Internet for years: if you believe some sources, an avocado is said to contain 3.43 micrograms of vitamin D. This can be traced back to an entry in the Federal Food Code. When exactly the entry was added can no longer be clearly traced, as the information has already been improved.
in one Document of the Max Rubner-Institutes from 2020 it says: “The vitamin D content of (…) avocado raw at 3.43 µg was analytically determined by an accredited contract laboratory, but could not be confirmed by subsequent measurements.” The value has since been adjusted, but the myth still persists.
Avocado: Contains vitamin B2, niacin, vitamin E and pantothenic acid
100 g of avocado contain a good portion of vitamin B2 (riboflavin), vitamin B3 (niacin) and vitamin E. However, pantothenic acid (vitamin B5) makes it to the top with 0.86 milligrams per 100 grams. This accounts for 17 percent of the daily requirement for men and women. According to the German Society for Nutrition (DGE), the daily requirement from the age of 10 is constant at 5 milligrams. Only for breastfeeding women does the daily requirement increase to 7 milligrams. Vitamin B5 can help reduce fatigue.