A serving of avocado a day keeps the doctor away! Ok, the original saying mentions apples… but based on the health benefits of avocado, this nourishing food should be included too! Aside from being the creamiest fruit (yes, avocados are a fruit!), avocados are also one of the most nutrient-dense foods available. They’re low in sugar, high in fiber, packed with vitamins and minerals, and make the yummiest swap for not-so-healthy fats like refined oils.
And, there’s more. Thanks to their neutral (but delicious) taste, avocados are amazing in both sweet and savory dishes. That’s right — avocados are good for more than just avocado toast! This satiating fruit can be transformed into an indulgent dessert that’s low in sugar, rich in flavor, and totally guilt-free. Perfect for a variety of diets such as keto and plant-based, what’s not to love about avocados!?
If you’re not convinced, read on to learn all of the health benefits of avocados and the yummiest ways to enjoy them (that won’t break the bank). From avocado pudding to avocado toast, you’ll be avocado-obsessed by the end of this article!!
7 Benefits of Adding Avocado to Your Diet
There are so many amazing health benefits of avocados that we just can’t afford to deprive ourselves of, and we’re spilling the deets on why.
#1 Pack in a Healthy Dose of Fiber
Did you know that avocados are one of the best sources of fiber? Half of one avocado contains 6-7 grams of fiber, providing a quarter of your daily needs! And if you’re trying to maintain a happy gut and keep your digestion in tip-top shape, you’ll want to include this essential nutrient in your diet. The fiber found in avocados can help prevent constipation, support digestion, and reduce belly bloat.
So go ahead and add a healthy serving of avocado to your smoothie — your digestive health will thank you for it.
#2 Support Weight Loss Efforts
Good news, fiber-rich avocados can even support your weight loss goals! They increase satiety, helping to keep you feeling fuller for longer. This can help combat cravings and reduce the urge to overeat! A study published in Nutrition Journal shows a 40% decrease in hunger among participants who ate ½ and avocado with lunch. Plus, research shows a diet rich in monounsaturated fats (like avocado) can reduce and prevent belly fat!
#3 Boost Your Magnesium Intake
Magnesium is essential for so many different body functions. In fact, it is needed for nearly 300 different biochemical reactions in the body, and most Americans just aren’t getting enough. This can lead to things like muscle cramps, anxiety, and poor sleep. But, guess what? You can easily boost your magnesium intake by adding some sliced avocado to your diet (you don’t have to tell us twice!)
#4 Avocados are Rich in Healthy Fats
Fats often receive a bad rap, but it’s important to remember that not all fats are created equal. Healthy fats like avocado actually play an essential role in a balanced diet. In fact, the body needs a certain amount of fat to support hormone balance, maintain a healthy weight, and support the brain (did you know the brain is made up of nearly 60% fat?) So really, you’d be doing yourself (and your health) a disservice by depriving your body of fat! Rather than excluding fat from your diet, focus on including nutrient-dense fats like avocado.
#5 Support Heart Health
Speaking of healthy fats, avocados are especially rich in heart-healthy monounsaturated fatty acids. Monounsaturated fats lower LDL (“bad”) cholesterol. Remember when we said an avocado a day keeps the doctor away? Well, when it comes to heart health, it may be true! According to a study in the Journal of the American Heart Association, eating an avocado a day as part of a moderate-fat, cholesterol-lowering diet was shown to have positive effects on cardio-metabolic risk factors.
#6 Avocados Are Rich in Potassium
While bananas are often viewed as the superstar fruit when it comes to getting potassium in your diet, avocados actually outshine them and pack in more potassium per serving. So, if you are in need of a quick potassium boost to ward off sore muscles after your workout, then grab an avocado and get snacking. And since potassium is an electrolyte, it can help reduce muscle cramping and regulate fluid balance after exercise. Plus, avocados can also be a great refuel source to boost energy levels to help you power through your day.
Try adding a serving of avocado to your post-workout smoothie! It makes it thick, creamy, and ultra-satiating. If you’re a chocolate lover, cacao, banana, and avocado make a yummy combo!
#7 Avocados Are The Ideal Beauty Food
If there was one food we had to pick to support healthier hair, skin, and nails, avocados would be it. Let’s face it, they’re the ultimate glow up food. Thanks to their high-fat content, avocados can help keep skin moisturized. Plus, they’re rich in vitamins B, C, folate, magnesium, lutein, and beta-carotene, nutrients and antioxidants that help keep our hair and nails strong and shiny (hello, long, luscious locks).
RELATED: The Best 10 Foods For Glowing Skin
How to Add Avocado to Your Diet
Ready to start enjoying more avocados but not sure how to add them to your diet? Great news, they are super versatile, and their health benefits can add a powerful nutritional punch to just about any recipe you add them to. Here are ten ways to enjoy the all-mighty avocado.
#1 Avocado Toast
Start your day off right by mashing half of an avocado on a piece of gluten-free toast. Serve with a pinch of pink Himalayan salt, and you have yourself a deliciously well-balanced breakfast. Need an additional protein boost? Add a fried egg for good measure.
Want to skip the bread? Try toasting up a slice of sweet potato and topping it with mashed avocado instead!
RELATED: The Top 10 Gluten-Free Breads That Actually Taste Delicious
#2 Add Avocados to Smoothies
Bananas step aside…avocados are the new “it” way to add some creaminess to your daily smoothie. And, don’t get us wrong, we love bananas too, but avocados can add a little extra something to your smoothie that you just can’t get from a banana. So, go ahead and swap the banana with half of an avocado and blend in some pineapple, coconut milk, and collagen protein for a tropical delight.
Give these yummy combos a try:
Tropical Delight: Swap the banana with half of an avocado and blend in some pineapple, coconut milk, and collagen protein.
Creamy Chocolate Thick-Shake: Avocado, cacao powder, ½ frozen banana, unsweetened vanilla almond milk, and an optional scoop of protein powder.
Blueberry Almond: Unsweetened vanilla Greek yogurt, avocado, blueberries, almond butter, and oat or almond milk.
Avocado Super Green Shake: Spinach, avocado, vanilla protein powder, cashew butter, and non-dairy milk of choice.
#3 Make a Homemade Guacamole
Do you load up on extra guac every time you chow down on your favorite burrito bowl? Yup, we love guac too, and it’s another delicious excuse to eat more avocado. Skip the store-bought guacamole, and make your own with a few ripe avocados, chopped red onion, fresh cilantro, and lime juice. Enjoy it with some cassava flour chips or fresh veggies for a savory snack.
#4 Avocado Egg Boats
Avocado egg boats are creamy, rich in nutrients, and make an easy-prep breakfast or snack. I mean they are delicious, and you can’t get any more balanced than this in terms of nutritional value. They’re rich in fiber, low in sugar, and contain a healthy serving of carbs, protein, and fat all in one.
These egg boats are made by baking an egg in half of an avocado and enjoying it with some cracked black pepper and pink Himalayan sea salt. Simply crack one egg into each avocado half and bake at 450 degrees for about 15 minutes. Enjoy as an easy and delicious on-the-go breakfast.
#5 Make it into a Creamy Salad Dressing
Store-bought marinades and dressings are a sneaky source of artificial sugars and refined oils. Save calories and support your health by making your own salad dressing full of creamy avocado! You’d never even guess it’s free of oil.
To make cilantro avocado dressing, simply blend: 1 ripe avocado, the juice of 1 lime, ½ – 1 cup of cilantro, ¼ cup of water, and ¼ – ½ cup of Greek yogurt.
#6 Use it As A Healthy Swap for Mayo in Sandwiches
Avocado is a healthier alternative to mayo that’s just as thick and creamy. Try using it in your favorite lunch combos such as tuna, chickpea, or chicken salad sandwiches! You’ll cut calories in half while getting a hefty dose of fiber and heart-healthy fats!
#7 Bake It Into Your Favorite Desserts
Did you know avocado makes a tasty replacement for butter, eggs, and oil in baking? Use ripe avocado as a 1:1 replacement for oil and butter. If you’re using it as a plant-based swap for eggs, use ¼ cup of mashed avocado in place of each egg.
#8 Blend Them Into a Chilled Soup
When you’re meal prepping for the week, try whipping up a big batch of chilled soup. It’s as easy as throwing everything into your blender! Add ripe avocado, spinach, lemon juice, roasted garlic, veggie broth, fresh herbs like cilantro, and optional add-ins like Greek yogurt for an ultra-creamy consistency.
#9 Grill Them
If you’ve never had grilled avocado, you’re in for a treat. Think warm and creamy flavor that melts in your mouth. All you have to do is brush them with some oil and spices and grill them face down for 5 minutes. Once you get the perfect char, enjoy them as a delicious side with grilled veggies and protein!
#10 Enjoy a Decadent Chocolate Avocado Pudding
Last, but certainly, not least is enjoying your avocado in a homemade chocolate avocado pudding. If you’re a dessert lover, this one’s for you. To make the pudding, all you need is two ripe avocados, two tablespoons of raw cacao powder, a drizzle of pure maple syrup, and full-fat unsweetened coconut milk to thin. Whip everything together and enjoy without the guilt.
The Bottom Line
The health benefits of avocados are impressive, so consider adding some avocado to your healthy eating plan! And, if you’re stuck on how to enjoy them, give the ten recipe ideas above a try, they certainly will not disappoint. Plus, they make healthy eating fun, so it’s a total win.
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