Creamy and dreamy, avocados are nature’s butter. Whether mashed into guacamole or spread onto seeded toast, there are countless ways to indulge in all the delicious, nutritious benefits avocados have to offer.
The Good Kind of Fats
Half an avocado has around 115 calories and 6.7 grams of heart-healthy monounsaturated fat, which are crucial for brain development, linked to lower blood pressure, and may reduce risk of heart disease and stroke.
Avocados are also full of nearly twenty essential vitamins and minerals, including (per half avocado):
- Vitamin C (6mg) – which supports immunity and tissue growth/repair
- Folate (60mg) – necessary for brain, nervous system and cardiovascular functions
- Vitamin K (14 mg) – essential for strong bones and blood clotting
- Vitamin E (1.3 mg) – an antioxidant that protects against free radical tissue damage (free radicals from cigarette smoke, air pollution, and ultraviolet light from the sun).
- Potassium (345 mg) – avocados contain more potassium than bananas. Potassium is linked to healthy blood pressure levels, bone health, and supports digestion.
- Fiber – half an avocado contains almost five grams of dietary fiber. This fiber not only helps you feel fuller longer (meaning less snacking throughout the day), but it also supports and helps regulate digestion. A win-win!
- Lutein and zeaxanthin – may help maintain healthy eye-sight.
Eat and Feel Well
Aside from being nutritionally dense, avocados are versatile and easy to use. They’re also a great substitute for butter or oil when baking; just decrease your oven temp by 25 degrees. They add volume to our favorite kefir smoothies, make dips creamy and rich, and can be used to replace mayo or cream cheese on your favorite sandwich or bagel. They’re nothing short of delicious, so grab some while they’re in season – you won’t regret it!