Avocado is a truly versatile fruit but does it deserve its healthy reputation? Our nutritionists take us through the nutritional highlights of this popular ingredient

What are avocados?

The avocado (Persea americana) is a fruit that belongs to the family of lauraceae; a group that includes cinnamon and laurel.

There are dozens of varieties of avocado, ranging in size, colour and texture with the Hass avocado being most widely available.

They are native to tropical climates and, when harvested, the flesh softens to a buttery texture that works well in everything from dips to desserts.

The popularity of avocado is down to this rich, creamy texture and its mild, versatile flavour.

Health benefits of avocado include:

1. Nutritionally rich

2. May support heart health

3. May help to manage cholesterol

4. May help regulate appetite

5. My help to keep eyes healthy

6. May support skin health and appearance

7. May support gut health

8. May support bone and joint health

9. Are keto-friendly

10. Optimises nutrient absorption

Nutritional profile of avocado

An 80g portion of avocado contains:

152kcal/627KJ

1.5g protein

15.6g fat

1.5g carbohydrates

3.6g fibre

360mg potassium

2.56mg vitamin E

Top 10 health benefits of avocado

1. Nutritionally rich

Avocados are nutrient-dense and enjoy some quite unique nutritional characteristics. They are richer than olives in monounsaturated fats and are a good source of fat-soluble vitamin E and phytonutrients, including carotenoids.

Avocado provide more soluble fibre than any other fruit and contribute a number of useful minerals including copper and potassium. Just one half counts as one of your five-a-day.

2. May support heart health

A huge 60 per cent of an avocado’s fat is the healthier, mono-unsaturated variety – research suggests this helps protect against heart disease and may lower blood pressure.

Avocado are also a source of potassium, folate and fibre, all of which benefit the heart and cardiovascular system.

3. May help manage cholesterol

As well as mono-unsaturated fat, including oleic acid (the same type found in olives and olive oil), avocado are a source of the polyunsaturated fat, linoleic acid. These unsaturated fats are encouraged as part of a varied, balanced diet to help manage cholesterol.

Avocado are also one of the richest known fruits for phytosterols (half a fruit providing approx. 57mg). Phytosterols are useful for managing cholesterol levels, with 2-3g recommended per day to lower so-called ‘bad’ LDL cholesterol.

4. May help regulate appetite

There is no doubt that the calorie content of avocado is greater than most other fruit and vegetables. However, don’t let this put you off, an interesting study showed that the fat and fibre in avocado results in greater feelings of fullness which helps regulate our appetite and make healthier food choices later in the day.

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5. May help support eye health

Avocado are a rich source of vitamin E, as well as carotenoids including lutein and zeaxanthin, these nutrients are known to support eye health.

In fact, 90 per cent of the carotenoids in avocado are able to cross the blood brain barrier where they protect the brain and accumulate in the eye, protecting against cataracts and macular degeneration.

6. May support skin-health and appearance

Eating carotenoid-rich fruit and vegetables contributes skin-supportive nutrients, which may help maintain health and appearance of the skin and protect against UV damage.

One study where subjects ate an avocado a day over eight weeks suggested an improvement in the elasticity and firmness of facial skin in a group of healthy women.

7. May support gut health

Avocados are rich in fibre which acts as a natural fuel source (prebiotic) for our gut microbes helping them thrive and increase in number and diversity. This benefits our digestion, immunity and so much more.

8. May support bone and joint health

As it’s rich in lutein, avocado may support the health of our joints. This is because lutein appears to help protect cartilage. Half an avocado is also a useful source of vitamin K which supports bone health by improving calcium absorption.

9. Keto-friendly

Despite being a fruit, avocado is low in carbs, most of which is fibre and starch making them a popular choice for the low-carb and keto community.

Avocados are especially low in sugar with about 0.4g per half a fruit; compare that to the same serving of banana at 14.5g and you can see how valuable avocado can be as part of a low-carb diet.

10. Optimises nutrient absorption

The fat content of avocado is found in a unique water-fat matrix which gives the fruit a clever advantage – it makes absorption of fat-soluble nutrients, both from avocado and the foods it is eaten with, more effective. In fact, two to five times more effective and this can have a knock-on effect for the health of our skin, eyes, brain, immunity and more.

If you are out for brunch then avocado on toast is a fairly healthy choice compared to other items on the menu, such as pancakes. Exactly how healthy will depend on the bread you choose and any extra toppings you have.

You could opt for smoked salmon or a poached egg to increase the protein of your meal. For the bread, go for something seeded, wholegrain or even rye.