Guacamole is a traditional dip and garnish used in Mexican
fare, although it originated in Aztec culture. Peeled, mashed avocados serve as
the base for guacamole. It also typically includes diced tomatoes, garlic,
lemon or lime juice, onion and tomatoes. Some variants of this dish also
include diced cilantro and sea salt or table salt. Although guacamole is
relatively high in calories -- avocados, which contain 322 calories each, and
make up most of the calorie content -- several nutrients make this dip a
healthy option.
Vitamin K
Vitamin K is an essential vitamin for blood clotting -- it
aids in the formation of platelets that help prevent excessive bleeding from
wounds. Vitamin K also improves your body's ability to absorb and use calcium,
which may help prevent osteoporosis. One avocado contains about 42.2mcg of
vitamin K, or about 35 percent of the recommended daily intake for male adults,
and about 47 percent for females. This makes guacamole a good source of this
vitamin.
Vitamin A
Guacamole is a rich source of vitamin A -- each avocado
contains about 293 IU, or about 10 percent of the recommended daily intake for
adults. Vitamin A may help protect you against vision problems, particularly
night blindness. It is an antioxidant vitamin that may help prevent cancer and
cellular damage caused by free radical molecules. Vitamin A may also boost your
immune system, helping your body ward off viral and bacterial infections such
as influenza and candida.
Lycopene
Lycopene is a component of tomatoes, a staple ingredient of
guacamole. Tomatoes contain nutrients, such as vitamin C and folate, which may
also reduce cancer and heart disease risk, current research on the benefits of
lycopene is inconclusive.
Oleic Acid
Avocados are rich sources of oleic acid, a type of essential
fatty acid. Oleic acid may help lower levels of low-density lipoprotein in your
bloodstream. LDL carries cholesterol, which may contribute to arterial
blockages that may increase your risk of heart attack and stroke. Decreased LDL
levels may help your body clear lipids from arterial walls, improving
circulation and decreasing your risk of heart disease.