Written by UConn Dietetics Masters student Kelsey Simpson

Avocados are more than just their green color appearance with a thick, bumpy-textured skin; they serve as a nutritional powerhouse for your health! Avocados are both delicious and an excellent way to boost the nutrition of your snacks and meals. The creamy, smooth, versatile fruit can be combined with sweet or savory flavors and added to salads, wraps, smoothies, used for baking, or simply just spread on a piece of whole grain toast. They are pretty easily found in the grocery store, coming from California and Mexico. You can slice, dice, mash, or simply eat an avocado with a spoon! No matter how you eat an avocado, you will be left feeling satisfied and full longer. Yum, these are good!

Avocados go beyond their delicious taste; they are a superfood! In just one serving, avocados provide you with various vitamins, minerals, and other nutrients. These vitamins (C, E, K, and B6) and minerals (iron, potassium, and magnesium) help to boost immunity, bone health, and brain function². In addition to providing nutrients themselves, avocados are a nutrient booster! They help increase the absorption of nutrients, such as vitamin A, when eaten with other food sources³.

Nutrition Facts for One Serving of an Avocado (1/3 of a medium avocado or 50 g)³  Calories: 80; Total Fat: 8g; Carbohydrate: 4g; Protein: 1g; Fiber: 3g

Overall Health Benefits of Avocados

• Heart Health: The low sodium, monounsaturated fats and no cholesterol in avocados reduce the risk for heart disease and strokes³.
• Blood Pressure: The potassium in avocados helps maintain healthy blood pressure levels³.
• Antioxidants: Vitamins C and E are antioxidants found in avocados, and they help lower the risk for chronic diseases like cancer³.
• Diabetes: Avocados are sugar- and sodium-free which will prevent increases in blood sugar. The fiber content of avocados also helps to control these blood sugar levels by slowing digestion down³.

The main takeaway is that avocados are nutrient dense! The rich flavor of an avocado paired with its nutritional and health benefits, makes it a well-rounded option to enhance your healthy diet. Add an avocado to your shopping list! Located in the produce section, you will find avocados of various sizes and ripeness. So, pick one to your liking and try it with any recipe!

Try This Simple Way to Enjoy Avocado – Avocado Toast!

Toast your favorite piece of bread and then off to the side, mash a half avocado with the spices you like. Spread onto the toast and top with some diced tomato. Enjoy!

 References:

1. https://pubmed.ncbi.nlm.nih.gov/37444254/
2. https://health.clevelandclinic.org/why-avocados-are-a-healthy-addition-to-your-diet
3. https://loveonetoday.com/nutrition/avocado-nutrition-facts-label/

This material is funded by USDA’s Supplemental Nutrition Assistance Program (SNAP)

This institution is an equal opportunity provider.