Eat More Avocados

If your only contact with avocados is your annual Super Bowl party guacamole dip, you're missing out on a real super food.

Avocados are loaded with nutrients, healthy fats, and great flavor, and they are spectacular additions to a wide variety of dishes. Don't be scared by its lumpy greenish-black rind—the avocado is one powerful piece of produce that should be a regular part of your diet. Here's why:

1. Avocados Are Extremely Nutrient and Vitamin Dense. They contain:

  • Vitamin C, B6, E, and K (which plays an important role in blood clotting)
  • Folate
  • Potassium
  • Lutein (great for the eyes)
  • Magnesium
  • Monounsaturated fats. These heart-healthy fats can help lower cholesterol (as opposed to saturated fats, which raise it).

2. Avocados Are Versatile. Avocados do mash up nicely into guacamole, it's true. But there's so much more to this fruit. Many types of sushi rolls incorporate avocado, so look for this colorful addition the next time you're perusing the sushi counter at your local market. Here are some other tips for enjoying avocados at home:

  • Thinly slice a firm, ripe avocado and place the slices inside a turkey sandwich as a substitute for mayonnaise.
  • Make an ABLT sandwich: avocado, bacon, lettuce, and tomato.
  • Dice avocado chunks into cold gazpacho or a hot winter chili or stew.
  • Add avocado to your salad for a creamy counterpoint to tangy marinated veggies.
  • Throw a few chunks of avocado into your next fruit smoothie for an unexpected shot of green and extra nutrients.

3. Avocados Play Well With Others. Avocados have a mild flavor that tends to pair well with bolder foods. Its flavor enhances other dishes without overpowering them (i.e., smoothies).

4. A Recipe to Try. Looking for a great topper for tortilla chips or as an accompaniment to grilled chicken or fish? Try this easy recipe for California Avocado Red, White, and Blueberry Salsa from the California Avocado Commission:

  • sweet white onion, minced
  • 2 ripe, red tomatoes, diced
  • 2 Serrano chiles, stemmed, seeded, and minced
  • 1 tbsp. minced fresh mint, cilantro, or basil
  • 1 ripe, Fresh California Avocado, peeled, seeded, and diced
  • cup fresh blueberries
  • tsp sea salt

Gently mix all ingredients together and let sit for at least 10 minutes to let the flavors meld.

Alison Massey, MS, RD, reviewed this article.


"Avocado Nutrients." California Avocado Commission, accessed August 19, 2013.

"California Avocado Red, White, and Blueberry Salsa." California Avocado Commission, accessed August 19, 2013.