10 health benefits of avocado’s, great beauty and cooking tips


 10 top health benefits of Avocado, beauty and cooking tips

Avocado has more fibre, folate, niacin, thiamine and riboflavin than any other commonly eaten fruit per gram , more than 25 essential vitamins and minerals including Vitamins A, B (including B6, niacin and riboflavin), C and E, copper, magnesium, potassium and zinc.

Lower Cholesterol

Avocado’s regulate blood pressure due their concentration of potassium.

Heart Health

Avocado’s can guard against stroke, heart disease, and high blood pressure.

Mouth Cancer Defense

certain components in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.

Breast Cancer Protection

Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Eye Health

Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Better Nutrient Absorption 

Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn’t include avocados.

Regulate blood sugar levels

The monounsaturated (good) fats in avocados can assist steady blood sugar levels and reverse insulin disorders.

Increase Fat Burning 

Add avocado to other fat burning foods, you can improve your absorption of nutrients.


Fresh Avocados provide a feeling of fullness because of their water and fibre content which can assist weight loss.

 Other benefits of health benefits of Avocado’s

Anti bacterial, Anti fungal, Anti inflammatory, Reduced risk of stroke.

Beauty tips of Avocado’s

Reduces Puffiness around the Eyes 

Facial Moisturising Mask with plenty of healthy poly & mono unsaturated fats


An avocado hair mask will strengthen and fortify your hair. Rich in fatty acids, a real must in your daily diet. Avocado oil can also be used as a hair treatment for dry hair and scalp.

Humectant Avocado peel is actually valuable. Using gentle upward strokes, lightly massage your face with the inside of the peel. Let the oil residue remain on your skin for about 15 minutes. At that time you may either leave the oil on your skin leaving it on over night, if you intend to put on make-up, wash your face gently with three or four rinses of tepid water and pat dry. The oil will be invisible but it is there, ready to hold your foundation or powder in place for hours.

Anti Aging with an amazing ability to penetrate deep within the cells structure and containing about 20 essential nutrients. Avocado oil is a must as it boosts collagen.

Weight  studies show people who eat avocado’s regularly are thinner, “full of healthy fat fighting fats”.

Cooking Tips


Add to finish dishes to give that creamy, velvety feel, try blending avocado, cacao powder, banana, maple syrup and coconut oil  for mousse.


Your favorite breakfast smash, mix it up and add some herbs and probiotic soft cheeses, top chickpea fritters or sweetcorn cakes.


Add avocado to any smoothie for a creamy finish, make a green goddess with  avocado, chai seeds, kiwi fruit, kale & pineapple.


Avocado and serve on your favorite  salad or protein for a savvy new idea .

Summer Soup 

chilled add lime, basil and chicken stock drizzle with extra virgin olive oil “Yum”.

Avocado Oil

Awesome for dressing and drizzling on pistachio crusted goats curd, salmon, ancient grains & garden greens today.


make your own Manuka honey, avocado & lemon myrtle sorbet for deliciousness.

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Cassandra Austin

Kitchen Coaching, Nutrition and Selfcare

A Corporate Chef with extra qualifications in< Diet and Nutrition, Food and Wellness, Food Psychology, Kitchen Medicine Vocational education trainer in Commercial Cookery, Dip Hospitality Management  & Business



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