Avocado
ScoreA+
Creamy fruit rich in monounsaturated fats and potassium
Why Avocado scores 90
% Daily Value per ½ cup (50 g)
Nutrition
per_100g
Health benefits
Enhances absorption of fat-soluble nutrients
strong evidenceMonounsaturated fats increase bioavailability of vitamins A, D, E, K and carotenoids
Supports cardiovascular health
strong evidenceOleic acid and potassium help maintain healthy blood pressure and cholesterol levels
Promotes healthy skin and eyes
moderate evidenceContains lutein, zeaxanthin, and vitamins C and E for antioxidant protection
Supports blood sugar regulation
moderate evidenceLow carbs and high fiber slow glucose absorption; healthy fats improve insulin sensitivity
Pairs well with
- ·Add to salads to increase absorption of carotenoids from vegetables by up to 15x
- ·Pair with eggs for a complete, nutrient-dense breakfast
- ·Combine with tomatoes and lime for classic guacamole with lycopene boost
- ·Use as fat source with leafy greens to absorb fat-soluble vitamins
Practical tips
- ·Best timing: midday
- ·Speed ripening by placing in paper bag with banana or apple
- ·Store ripe avocados in refrigerator to slow further ripening
- ·Add lime or lemon juice to prevent browning of cut avocado
- ·Freeze ripe avocado for smoothies - blend from frozen
Related foods
What is Avocado actually covering?
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