healthy benefits

The health benefits of avocado

Often hailed as a ‘superfood’, avocado is a fruit (yes, fruit), that’s jam-packed full of nutrients.1 High in healthy fats, there have been numerous studies which show it’s extensive health benefits (but more on those later). Here, we explore the health benefits of avocado, as well as taking a detailed look at its nutritional profile, and sharing some of our favourite ways to cook avo. Enjoy!

Avocado nutritional profile

Avocado is a delicious mixture of healthy nutrients, including but not limited to:2

  • Monounsaturated fats: these healthy fats can help with weight management and contribute to your heart health3

  • Polyunsaturated fats: these healthy fats can help lower bad cholesterol and contain omega-3 fatty acids which are good for your heart4

  • Dietary fibre: helps to normalise bowel movements and maintain good digestive health5

  • Folate: this is one of the B-vitamins which contributes to normal blood formation and and normal immune function

  • Vitamin K: plays a role in blood clotting, bone health, and the regulation of blood calcium levels6

  • Potassium: one of the most important minerals in the body, potassium helps contribute to maintenance of normal blood pressure, muscle contractions, and nerve signals

The health benefits of avocado

Here are just some of the many health benefits of eating avocado:

It has more potassium than bananas

Did you know that most people don’t get enough potassium in their diet?7 One of the most important minerals in the body, potassium has a range of health benefits, of which avocados contain a high concentration. A 100g serving of avocado contains 14% of the recommended daily allowance of potassium, compared to just 10% in bananas.8 There have been several studies which link eating high amounts of potassium to reduced blood pressure, which in turn lowers the risk of heart attacks, strokes, and kidney failure.9

It’s high in healthy fats

77% of the calories in avocado are from fats, making it one of the fattiest plant foods out there.10 These healthy monounsaturated fats are also known as oleic acids, and are linked to a variety of health benefits.11,12,13,14

They can help protect your eyes

Avocados are high in antioxidants, namely lutein and zeaxanthin, which play an important role in eye health.15,16 Studies show that these antioxidants are linked to a reduced risk of macular degeneration, which can be a common issue as we get older.17,18 

Ways to eat avocado

Here are just some of our favourite ways to prepare avocado:19

  • Season them: looking for a simple but delicious way to eat an avocado? Sprinkle them with salt, pepper, paprika, balsamic vinegar, or lemon juice and enjoy!

  • Stuff them: for a delicious, healthy lunch, simply stuff your avocado with something (we love tuna mayo with a sprinkling of cayenne pepper).

  • In a salad: salads are well-known for being light in calories, so slicing up an avo and adding it to your salad is a great way to feel fuller for longer

  • In sushi rolls: swap out the fish in your sushi rolls for avocado to make them veggie. They’ll give them a creamier texture

Last updated: 6 July 2020