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Hass avocados are not only delicious but also packed with essential nutrients. Here's a breakdown of the key nutrients you can find in a typical medium-sized Hass avocado (about 150 grams):

1. Healthy Fats: Hass avocados are rich in monounsaturated fats, primarily oleic acid, which is known for its heart-healthy benefits. They contain about 15 grams of healthy fats per avocado.

2. Fiber: Avocados are a good source of dietary fiber, with around 9 grams per avocado. Fiber aids in digestion, promotes a feeling of fullness, and helps stabilize blood sugar levels.

3. Vitamins: Hass avocados are rich in various vitamins, including:
  - Vitamin K: Important for blood clotting and bone health.
  - Vitamin E: An antioxidant that supports skin and eye health.
  - Vitamin C: An antioxidant that boosts the immune system and promotes skin health.
  - Vitamin B6: Essential for brain development and function.

4. Minerals: They also provide several essential minerals, such as:
  - Potassium: Important for maintaining healthy blood pressure and heart function.
  - Folate (Vitamin B9): Crucial for DNA synthesis and cell growth.
  - Copper: Necessary for the formation of red blood cells.

5. Phytonutrients: Avocados contain various antioxidants and phytonutrients, such as lutein and zeaxanthin, which support eye health and may reduce the risk of age-related eye diseases.

6. Low in Sugar: Avocados are naturally low in sugar, making them suitable for people looking to reduce their sugar intake.

7. Calories: While avocados are nutrient-dense, they are also calorie-dense. A medium-sized Hass avocado contains around 234 calories.

It's important to note that while avocados are relatively high in fat and calories, the fats they contain are mostly monounsaturated fats, which are considered healthy fats that can contribute to a well-balanced diet. Consuming avocados in moderation can be part of a healthy eating plan and provide numerous health benefits.