10 top health benefits of avocado, beauty and cooking tips
Avocado is a nutritional standout among fruits. It is rich in heart-friendly monounsaturated fat and fibre, and provides folate, potassium, vitamin K, vitamin E, vitamin C, several B vitamins (including B5 and B6) and the eye-loving carotenoid lutein.
10 health benefits of avocado
1. Lower cholesterol Swapping saturated fats for the monounsaturated fats in avocado helps lower LDL (“bad”) cholesterol.
2. Heart health Avocados provide more potassium per gram than bananas, which helps regulate blood pressure. Studies link regular avocado eating with a lower risk of heart disease.
3. Digestive health Half an avocado gives you around 5 grams of fibre, which keeps you regular and feeds your gut bacteria.
4. Better nutrient absorption Some nutrients need fat to be absorbed. In one study, adding avocado to a salad helped people absorb several times more carotenoids, such as beta-carotene and lutein.
5. Eye health Avocados contain lutein and zeaxanthin, which help protect the eyes, and diets rich in these are linked with a lower risk of macular degeneration and cataracts.
6. Blood sugar Avocados are very low in carbohydrate and sugar, so they help keep meals satisfying without spiking blood sugar.
7. Pregnancy Avocados provide folate, one of the nutrients needed for a healthy pregnancy, alongside the folic acid supplement your doctor will recommend.
8. Bone health Avocado is a good source of vitamin K, which your body needs for healthy bones.
9. Antioxidants Vitamin E, vitamin C and carotenoids help protect your cells from everyday oxidative stress. Researchers are also studying compounds in avocado for their effects on cancer cells in the lab, but there is not yet evidence that eating avocado prevents cancer.
10. Satiety and weight The combination of healthy fat and fibre helps you feel full for longer. Avocados are energy-dense, so a quarter to half an avocado is a sensible serve.
Beauty tips
Facial moisturising mask Mashed avocado makes a nourishing DIY face mask, thanks to its healthy fats and vitamin E. Patch test first if you have sensitive skin.
Hair An avocado hair mask helps soften and condition dry hair, and avocado oil is a lovely treatment for dry ends and scalp.
Skin from the inside The vitamin C in avocado helps your body make collagen, and vitamin E and healthy fats help keep skin supple.
Cooking tips
Mouthfeel
Add to finish dishes to give that creamy, velvety feel, try blending avocado, cacao powder, banana, maple syrup and coconut oil for mousse.
Smashes
Your favorite breakfast smash, mix it up and add some herbs and probiotic soft cheeses, top chickpea fritters or sweetcorn cakes.
Smoothies
Add avocado to any smoothie for a creamy finish, make a green goddess with avocado, chia seeds, kiwi fruit, kale & pineapple.
Tempura
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.
Sorbet
make your own Manuka honey, avocado & lemon myrtle sorbet for deliciousness.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
