Avocados in Your Diet

Health Benefits of Avocado

Avocados are rich in nutrients often lacking in people's diets, such as potassium, magnesium, B6, vitamin C, vitamin E, and folate. Potassium in particular is lacking in American diets and helps with blood pressure regulation and nervous system function. The vitamins, minerals, healthy fats, and fibers in avocados help keep the cardiovascular system healthy and protect against heart disease. An avocado has even half the daily value for recommended fiber at 15 grams, which supports digestive health. Avocados are rich in anti-inflammatory compounds such as carotenoids, vitamin C, vitamin E, and phenolic compounds. Even with their high calorie count, the nutrients and fiber help the body feel full quickly, reducing food cravings.

Avocados can be used in a wide variety of recipes, whether sweet or savory, making them a versatile ingredient for cooking. They can be used as a simple spread for toast, added to salads, or incorporated into many dinner recipes. Breakfast options include avocado wraps, tortilla combinations, and baked egg dishes. A classic use is guacamole, made with cilantro, red onion, lime juice, garlic, and optional jalapeños. Avocados shine in salads, sandwiches, and many fish and meat dishes such as chicken salads and salmon.