Avocados are rich in many essential vitamins and minerals. Some of the most abundant ones include:
- Folate (B-9): Avocados contain a significant amount of folate, which is important for normal cell function and tissue growth, and is essential for pregnant women.
- Vitamin K-1: Vitamin K-1 is important for blood clotting and may have benefits for bone health (Trusted Source).
- Potassium: This is an essential mineral that is beneficial for blood pressure control and heart health. Avocados contain more potassium than bananas.
- Copper: Avocado is a rich source of copper. This trace element is relatively low in the Western diet. Low copper intake may have adverse effects on heart health.
- Vitamin E: This vitamin is a powerful antioxidant often found in high amounts in fatty plant foods.
- Vitamin B-6: This group of related vitamins helps convert food into energy .
- Vitamin C: Vitamin C is an antioxidant that is important for immune function and skin health.
The table below lists more of the vitamins and minerals in avocados per 100 g in milligrams (mg) or micrograms (mcg) (Trusted Source).
| Amount mg, mcg | % Daily value (DV) | |
| Vitamin B-5 (panthothenic acid) | 1.39 mg | 28% |
| Copper | 0.19 mg | 21% |
| Vitamin B-6 (pyridoxine) | 0.26 mg | 15% |
| Folate | 81 mcg | 20% |
| Vitamin K | 21 mcg | 18% |
| Vitamin B-2 (riboflavin) | 0.13 mg | 10% |
| Vitamin E | 2.07 mg | 14% |
| Vitamin B-3 (niacin) | 1.74 mg | 11% |
| Vitamin C | 10 mg | 11% |
| Potassium | 485 mg | 10% |
| Magnesium | 29 mg | 7% |
| Manganese | 0.14 mg | 6% |
| Vitamin B-1 (thiamine) | 0.07 mg | 6% |
| Zinc | 0.64 mg | 6% |
| Choline | 14.2 mg | 3% |
| Vitamin A | 7 mcg | 1% |
| Vitamin B-12 | 0 mcg | – |
| Vitamin D | 0 mcg | – |
