Nutrition Powerhouse – Avocado

The avocado is a fruit of a tree called Persea Americana and is native to South Central Mexico. Avocado is indeed a super food, and a rather unique one for that matter. Unlike most fruits that consist of carbohydrates, this fruit is healthy in nutritious monounsaturated healthy fats and fiber.

Avocados are a nutritional powerhouse packed with 3.5 ounces of protein per fruit. It is naturally low in sodium and cholesterol-free thus making it great for the heart health conscious. Avocados are abundant in nutrients such as:

  • Vitamins C, K, E, A,
  • Vitamins B1 Thiamine, B2 Riboflavin, B3 Niacin
  • Potassium
  • Vitamin B5, B6
  • Folate
  • small yet beneficial amounts of Magnesium, Manganese, Phosphorous, Iron and Zinc.


This delicious fruit is extremely versatile and can be used in many other ways than just incorporating it into your diet only as guacamole (though, yum!):

  • Use avocado as a facial mask to repair and moisturize the skin for a healthy glow.
  • Mash-up an avocado and mix it with olive oil for a deep-conditioning hair treatment.
  • Avocados have anti-aging properties that will smooth out those stubborn eye crow’s feet.
  • They are loaded with Vitamin E that moisturize the skin.
  • An all-natural ointment that can relieve itchy, irritated and sore skin. Mixed with fish oil, it can be a natural remedy to treat psoriasis and eczema!
  • The seeds of avocados are known to have an aphrodisiac effect. Need I say more?
  • The fats in avocado are highly resistant to heat-induced oxidation thus making it a safe and healthy choice for cooking with.


Health benefits of avocado are numerous and incredible!

  1. Monounsaturated oleic acids in avocado have beneficial effects such as reducing inflammation.
  2. Soluble fiber feeds your gut friendly bacteria, which is vital for the optimum function of the body.
  3. Studies have shown that eating avocado is good for a healthy heart. They can significantly lower cholesterol levels, lower LDL cholesterol by 22%, increase HDL by 11% and reduce blood triglycerides by 20%.
  4. Because of the increased HDL (good) cholesterol levels, people who consume avocados tend to have less visceral fat, weigh less and have lower risks of metabolic syndrome thus making this fruit weight loss friendly.
  5. Avocados are high in antioxidants and nutrients such as Lutein and Zeaxanthin, which are important for eye health and reduce the risks of common eye ailments such as macular degeneration and cataracts.


Avocados have a lovely rich, creamy and nutty flavor that goes well when added to various meals such as salads. Because avocado oxidizes as soon as its cut open, a great trick is to squeeze some lemon juice over it to prevent it browning.

Blend an avocado, berries and a banana (or fruit of  choice) to make a healthy, appetite-curbing snack or smoothie!

Mix avocado with crushed garlic, lemon, salt and pepper to make a tangy dip that goes famously well with baked sweet potatoes!


Photo Credit:


About the Author:

Hello! I'm Sharon Wright... Nutrition & Wellness Expert in Calgary, Canada. My passion is helping you feel better. With great foods and healthy habits I can help you find the energy and happiness for work, life and play.