In general, only 10-20% of Americans consume enough fruits and vegetables daily. Eating avocados can help improve this statistic. Hass avocado (Persea americana) is the most consumed variety of avocado worldwide. In general, avocados are well-tolerated and liked by many people.
They have a creamy, smooth texture rich in oleic acid, fiber, and other nutrients such as B vitamins, vitamin K, copper, and potassium. Oleic acid is a monounsaturated fat well-known for its positive benefits on cardiovascular health. Mostly fiber and fat, avocados also contain lutein and zeaxanthin which support eye health.
Consuming Hass avocados has been linked to healthier cholesterol levels including lower LDL, otherwise known as ‘bad’ cholesterol. This fruit may also support a healthy blood sugar since it has a low glycemic index. Eating an avocado daily may also support healthy weight loss. It can help increase meal satiety, meaning less hunger between meals.
Avocados can be purchased fresh or frozen from most grocery stores throughout the year. They can be eaten fresh with salt and pepper, or they can be used to make guacamole. Avocado is also a great replacement for foods that need binders, such as mayonnaise in tuna fish or chicken sandwiches. They also can be added to burgers, eggs, salads, or other foods.
Resources:
Dreher ML, Cheng FW, Ford NA. 2021. “A Comprehensive Review of Hass Avocado Clinical Trials, Observational Studies, and Biological Mechanisms.” Nutrients; 13(12):4376. doi: 10.3390/nu13124376.
Maity, A., et al. 2023. “Biochemistry and Nutritional Health Benefits of Avocado (Persea americana): An Overview.” Afr.J.Bio.Sc; 5(4). https://doi.org/ 10.33472/AFJBS.5.4.2023.119-127