MethylationAntioxidantATP / MitoBoneThyroidCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsMembranesClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling
Overview
Avocados are unique fruits that are high in heart-healthy monounsaturated fats rather than carbohydrates. They're one of the most nutrient-dense foods available, providing fiber, potassium (more than bananas), vitamins K, E, C, and B6. The healthy fats significantly enhance absorption of fat-soluble nutrients from other foods eaten in the same meal.
Health benefits 4
Enhances absorption of fat-soluble nutrientsstrong
Monounsaturated fats increase bioavailability of vitamins A, D, E, K and carotenoids
Supports cardiovascular healthstrong
Oleic acid and potassium help maintain healthy blood pressure and cholesterol levels
Promotes healthy skin and eyesmoderate
Contains lutein, zeaxanthin, and vitamins C and E for antioxidant protection
Supports blood sugar regulationmoderate
Low carbs and high fiber slow glucose absorption; healthy fats improve insulin sensitivity
Pairs with
Add to salads to increase absorption of carotenoids from vegetables by up to 15x
Pair with eggs for a complete, nutrient-dense breakfast
Combine with tomatoes and lime for classic guacamole with lycopene boost
Use as fat source with leafy greens to absorb fat-soluble vitamins
In the kitchen
Speed ripening by placing in paper bag with banana or apple
Store ripe avocados in refrigerator to slow further ripening
Add lime or lemon juice to prevent browning of cut avocado
Freeze ripe avocado for smoothies - blend from frozen
When to eat it midday
Healthy fats provide sustained energy; eating with other foods maximizes nutrient absorption
Breaks a fast
Great addition to any meal where you're eating vegetables or salads