Top 5 Reasons to Love Avocados
The hype is real, ya’ll!
Mashed on toast, spread on sandwiches & scooped in chips as delicious guac — avocados are making their mark in modern wellness & I don’t think they are gong away.
Whether you’re already addicted to your morning avocado toast, or wondering what all the hype is about – I want to share some of the reasons that we should loveee avocados and why you should add them into your fresh food staple list for better health & wellness!
Top 5 Reasons You Should Eat Avocados
Nutrient Dense ||
Avocados are incredibly rich in vitamins and minerals. Did you know they actually contain more potassium than a banana (1)? Avocados are also high in vitamin K, vitamin E, many of the B vitamins like folate, niacin & riboflavin, as well as minerals like magnesium (2).
Healthy fats ||
A classic example that not all fat is bad! Avocados are considered a high fat food, but that isn’t a reason to turn away from them! This fruit is super rich in healthy, monounsaturated fatty acids including oleic acid, which has been shown to have an anti-inflammatory effect on the body (3). The fat factor in avocado also aids in the absorption of all of those vitamins & minerals we talked about, PLUS the ones in the fruits & vegetables you are eating avocados with! Fat soluble vitamins (vitamins A, D, E & K) need a fat source present for full absorption & utilization in the body.
Satiating ||
Meals not filling you up? Chances are adding a fat into your meal or snack, like avocado, can help fill you up! Fat has an incredible satiating effect on the appetite which can be helpful when monitoring portion size, working towards weight loss, or wanting to better be in tune with your hunger cues. Try guacamole & chips as a snack, or adding sliced avocado to a bowl or sandwich to increase the satiating power of that meal, helping you from looking for more between meals.
High in fiber ||
One avocado has around 14 grams of fiber (2), depending on the size. With dietary recommendations for the day between 20-25 grams, adding a little avo into your day would help you easily reach that goal! Adequate fiber in the diet is so important for digestive health, blood sugar management & supports satiety.
Low in sugar ||
There is little to no sugar in this fruit! If you’re watching your intake of sugar throughout the day, avocados are a great way to sub in a healthy fruit that is lower in overall sugars! Try adding avocado into your smoothies for that same creaminess that bananas or mango bring to create a lower sugar morning blend!
Nutrition Info: (1/3 medium avo, 50g)
Calories: 80
Fat: 8 g
Monounsaturated Fat: 5 g
Polyunsaturdated Fat: 1 g
Carbohydrates: 4 g
Fiber: 3 g
Sugar: < 1 g
Protein: 1 g
Need a new avocado recipe?
Try this Avocado Egg Salad or Garden Guacamole!
Other recipes that avocado would go great with?
20-Minute Turkey Burgers
1-Pan Steak Fajitas
Kale & White Bean Enchiladas
Tofu Peanut Stir Fry
What is your favorite way to add avocado into your meals/snacks? I’d love to hear in the comments or tag me @nutritionbymallory if you share on social!
xx,
mallory
SOURCES
Healthline, 12 Proven Health Benefits of Avocado
California Avocado, Nutrition Facts
Molecules, Avocado Oil: Characteristics, Properties, and Applications