by Jenna Koroly, MS, RD, CSOWM, CDN
High in Healthy Fats, High in Nutrients
Avocados are known for their healthy fat content, as they are rich in monounsaturated fat. This type of fat decreases inflammation, supports healthy skin and hair, aids in absorption of the fat-soluble vitamins A, D, E, and K, and promotes healthy blood lipid profiles [i, ii]. Although their nutritious reputation stems from their healthy fat content, they are also rich in fiber, vitamins and minerals including Vitamin C, Vitamin K, Folate, and Potassium [iii].
Health Effects
The healthy fat and nutrient rich nature of avocados may help support cardiovascular health, weight management, and healthy aging [ii]. Including avocado and avocado oil in snacks and meals is a great way to boost calories for those having trouble gaining weight, as they are an energy dense fruit. They also offer a smooth and soft texture for those experiencing difficulty swallowing.
Ways to Eat
The beauty of the avocado is that it can be prepared and eaten in a multitude of ways. Spread it on a wrap with egg whites for a quick breakfast that is soft in texture. Slice and add to greens or a taco salad to boost calorie and nutrition content. De-pit, fill the hole with sunflower seeds, and scoop to enjoy as a snack. Smash and use as a simple dip with pita. Or use avocados to make a healthy sauce, such as in this month’s Fettuccine with Green Alfredo recipe.
References:
[i] Coleman, E. (2011). Diet, Exercise, & Fitness. 8th ed: Nutrition Dimension Inc./Gannett Education.
[ii] Dreher, M. L. & Davenport, A. J. (2013). Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 53(7):738-50. Doi: 10.1080/10408398.2011.556759
[iii] Avocados, raw, all commercial varieties. Retrieved from https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2.