Amazing Avocados

Avocados are a fruit often avoided due to their high calorie content. One average avocado has roughly 300 calories and about 30 grams of fat. However, fat is essential in aiding absorption of fat-soluble nutrients such as vitamin A and vitamin E. One trial at Ohio State University found that adding 1 sliced avocado to a salad could boost the absorption of antioxidant beta carotene 15-fold, helping to guard against infections and ageing skin.

For vegetarians, avocados are a good source of healthy fats, which may otherwise be scarce in the diet. An average avocado also contains 4-5 grams of protein contributing towards our minimum daily requirement of protein which can be difficult to achieve on a plant-based diet.  

Avocados are rich in B vitamins (except vitamin B12) essential for brain function and energy production and, furthermore, can quadruple the amount of lycopene we absorb from tomatoes, according to the Ohio State University. Lycopene has been widely shown to have positive effects on health including, according to one Harvard University study, lowering the risk of prostate cancer by 35%. Add avocados to your tomato salsa to reap the benefits.

For more delicious ways with avo, see James’ Wong’s Edamame Guacamole and Rukmini Iyer’s beautiful one pot avocado roast.