Healthy, Creamy, and Oh-So-Versatile
Creamy, nutty, and delicious, avocados don't just taste great—they're also incredibly nutritious. Whether you're mashing them into guacamole or spreading them onto buttered toast, this green fruit deserves all the love it can get. Wondering just how healthy they are and how to add them to your plate? Here are 10 reasons to eat more avocados, and 10 delicious recipes to try.
1. Keeps You Full
Avocados are full of fiber—more than most common fruits, like apples, bananas, and oranges. In fact, one whole avocado provides around 10-14g of fiber. This high-fiber content means it'll help keep you satiated for longer, and may prevent you from reaching for unhealthy snacks throughout the day.
2. May Help with Body Management
Eating avocados regularly may help with body management as well. This is not only because of its high-fiber content, but also because eating something that keeps you fuller for longer means your hunger signals will take longer to return, making you less likely to reach for snacks to fill you back up.
3. May Support Heart Health
Avocados are loaded with monounsaturated fats—a type of heart-healthy fat that research has found may protect your organ from heart disease. Avocados are also a great source of potassium, which is a micronutrient that may also benefit the cardiovascular system by reducing blood pressure.
4. May Help Manage Cholesterol
Because avocados may help support heart health, they may also be beneficial in managing cholesterol. The monounsaturated fats in the fruit can help lower LDL ("bad") cholesterol while boosting HDL ("good") cholesterol.
5. Nutritionally Dense
Avocados aren't just full of fiber and heart-healthy fats, though. In fact, they're extremely nutrient-dense, containing plenty of vitamins, like folate (vitamin B9) and vitamin E, and important minerals such as potassium, zinc, and copper, among many others. Just eating half of the fruit may get you the boost you need for the day.
6. Promotes Healthy Digestion
As mentioned, avocados are an excellent source of fiber, and in particular, soluble fiber. Soluble fiber is the kind that dissolves in water to form a gel-like substance, which can slow digestion, help regulate cholesterol, and prevent rapid blood sugar spikes.
7. May Boost Cognitive Function
It may come as a surprise that avocados may also boost brain function. This is because they contain a phytochemical called lutein, a pigment found both in the eyes and brain. Research has found that, in older adults, eating one avocado a day for six months improved performance on memory tests, something that taking lutein supplements could not replicate.
8. May Help Protect Eyes
Avocados are packed with vitamin E and carotenoids like lutein and zeaxanthin, which are all nutrients known to support eye health. Eating the fruit regularly may help protect your eyes against cataracts and macular degeneration.
9. May Help Support Skin Health
Because avocados are rich in carotenoids, they may also help support skin health by maintaining its glow and appearance, and protecting it from UV damage. Studies also suggest that eating avocados regularly may improve the elasticity and firmness of facial skin.
10. Versatile Flavor
Why eat more avocados? Because they're delicious! Given this fruit's naturally creamy, buttery taste, it pairs well with so many things, making it easy to add to your breakfast, lunch, or dinner. You can also eat it on its own!
Wondering what dishes you can make with avocado? We've got you covered. Read on for 10 simple but tasty recipes to try.
1. Guacamole
Who doesn't love guacamole? Whether you're dipping in chips or crackers, this condiment is a must for every party snack. The good news is that it's super easy to make: just mix together mashed avocado, diced onions, and tomatoes, then season with salt, lime juice, and garlic. Voilà!
2. Avocado Toast
Ah, of course avocado toast had to be on this list! This classic breakfast dish is extremely simple to make, and you can level it up as much as you like. But if you ask us, eggs and avocado are absolute musts—that way, you get both your protein and fiber fill.
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3. Avocado Smoothie
Looking to drink your fruit instead? Why not make an avocado smoothie? If you're not keen on adding anything else, avocado can be the main star of your beverage, but we recommend adding bananas for a touch of sweetness. Then add your choice of milk, syrup, or "booster"—whether that's protein powder or some extra greens, like spinach.
4. Avocado Salad
Topping your salad with avocado is a great way to kick up not only the fiber content of your bowl, but also the flavor profile. Toss kale, lettuce, spinach, and other favorite greens together, then add your choice of protein along with sliced avocado. Dress with extra virgin olive oil, then dig in!
5. Avocado Sushi
If you're craving sushi, go ahead and make some with avocado! After all, you can find this green fruit in just about every type of sushi you regularly eat, whether it's a California or Dynamite roll. Again, feel free to dress your dish up or down by adding other filling ingredients or letting the avocado shine on its own.
6. Avocado Tacos
Craving tacos? The best thing about this delicious dish is that you can add just about anything between your shell, so again, feel free to level it up by adding other tasty ingredients alongside avocado, like ground beef, cheese, onions, and tomatoes, or keep it simple by mashing avocados and pairing them with a peppery sauce.
7. Avocado Sandwich
Why have only one piece of toast when you can make a sandwich? Whether you're doing a spin on the classic BLT or levelling up your tuna melt, adding avocado between your bread is sure to give it that irresistible creaminess that'll keep you coming back, bite after bite.
8. Burrito Bowls
Looking to make a vegetarian burrito bowl? Well, then you definitely don't want to skip avocados! To make, simply fill your plate with your choice of rice, then top with black beans, corn, tomatoes, bell peppers, red onion, and, of course, avocado.
9. Avocado Fries
If you've never had avocado fries before, this is your sign to make some! Slice your avocado, coat in flour, egg, and panko, then bake for 10-15 minutes until golden and crispy. Season with salt, garlic powder, and cumin, then serve with a dip of your choice.
10. Chocolate Avocado Pudding
This might sound odd if you've never tried it, but chocolate and avocado are a match made in heaven. To make, all you need is the green fruit, cocoa powder, vanilla extract, and your choice of milk and sweetener. Then blend until soft and mousse-like!
