Avocado Benefits: Fad Diet or Healthy Food?

If you don't have avocado toast for breakfast, it seems like you’re out of touch. Lately, avocados have been dominating social media, whether as a salad topping, blended into smoothies or in all its Mexican glory as guacamole. This superfood is known for its abundance of health benefits. Let’s check out all the avocado benefits.

Avocado benefits #1: Rich in vitamin E and potassium

Avocados are a great source of vitamin E, which can help stave off various diseases, including coronary heart disease. it can also prevent inflammation, boost eye health and reduce the risk of cancer. BRAVOCADO! The antioxidants found in this fruit can also revitalise your skin, helping to heal dry, irritated or flaky skin caused by disorders such as eczema or psoriasis. Avocados have a very high potassium content, with a 100-gram serving containing 14% of the recommended daily dose, compared to 10% in bananas, a typical potassium-rich food.

Several studies show that high potassium intake helps lower blood pressure, the main risk factor for cardiovascular disease, heart attack and kidney dysfunction.

Avocado benefits #2: Great source of "good fats"

This trendy, social-media famous fruit is very rich in the monounsaturated fats found in olive oil and nuts. More than 70% of its content is fat. Remember, this type of fat is your friend - it can lower the risk of a stroke and help with weight loss, not to mention provide your body with nutrients that boost cell growth.

Avocado benefits #3: High fibre content

Fibre, another nutrient present in avocado, can help foster weight loss  and reduce blood sugar spikes. It is strongly linked to a lower risk of many diseases. Click here to read an article on the health benefits of fibre.

A 100-gram serving of avocado contains 7 grams of fibre, which is 27% of the recommended daily amount. About 25% of the fibre in avocado is soluble, while 75% is insoluble.

Avocado benefits #4: Antioxidant power

Not only do avocados increase the absorption of antioxidants from other foods, they are also rich in antioxidants themselves. This includes the nutrients lutein and zeaxanthin, which are incredibly important for eye health, helping to filter harmful high-energy blue light.

Avocado benefits #5: Lower cholesterol

High cholesterol are two words that no one ever wants to hear in their lifetime. Never fear, avocados are here: with high levels of Beta-sitosterol, a compound that has been shown to keep cholesterol levels low, you can help avoid a sit-down with your doctor where you’re told you’re cholesterol levels are too high

Don’t forget: Moderation is key

Even with all these clear avocado benefits, anything in excess is never good. This is why just half an avocado a day is enough. Keep in mind that an avocado has about 250 calories and about 21 grams of fat. So, while healthy, if consumed in excess, it can also lead to weight gain, which in turn can trigger other ailments. 

And if you're a foodie in Spain, discover our guide to Mediterranean and regional meals that will inspire you in the kitchen: