Avocados are often deemed as a super food. But what are the benefits of eating avocados and when should you look at including them in your diet?

Avocados are native to Mexico and Central America. They ripen whilst off the tree meaning they can be flash froze for transportation and stay relatively fresh whilst getting to our shores. A ripe ready to eat avocado should have a slight give in the flesh when slight pressure is applied with the palm of the hand.

Avocados have a higher fat content than most other fruits. They are about 75% fat, which most (67%) is monounsaturated fat in the form of oleic acid. Oleic acid is a monounsaturated fat linked to lowering LDL (bad) cholesterol. Studies have shown a 22% decrease in LDL cholesterol and an 11% increase in HDL (good) cholesterol. Other benefits of oleic acid include reduced blood pressure and reduced effects of adrenal fatigue.

So as well as cholesterol lowering effects avocados are also high in potassium (a mineral that is used to maintain fluid and electrolyte balance in the body), folic acid (a form of vitamin B that plays a vital role in DNA synthesis, repairing of skin cell, maintaining healthy skin and memory.), and vitamins K,B6,C and E.

Generally avocados are served raw and in both sweet and savoury dishes. Although the sweet dishes i have seen would not be recommended to the majority of you reading this article! I personally like making a guacamole with some sweet pepper, onion, sea salt, pepper and lemon. You could also use as filling with sushi or a pitta and even chopped and added to a fruit bowl. I also highly recommend adding it into salads.

One of the other benefits avocados have is a good content of fibre, which around 75% is insoluble. This will help fill you up and stop reaching for snacks quite so quickly.

Most diets could benefit from adding avocado to them, in particular those diets that have low levels of fish, higher fat meats and dairy. I would only avoid eating avocado if your diet already reaches its daily macro requirements of fats, in which case it would work as a great alternative to other fat sources.

healthy regards
Andy Burgess
Gym 72 personal trainer