The avocados health benefits – smashing avocados!

Nutrient dense

I cannot speak highly enough about the health benefits of avocado. Stuffed full of nutrients including Vitamins C, E, K, B5, B6 and folic acid. They contain magnesium, manganese and even more potassium than bananas. Avocado is rich in fibre so it will keep you feeling satisfied for longer and is great for bowel health. It contains healthy fats that contain anti aging properties, which makes the skin smooth and plump preventing wrinkles. These healthy nutritious fats also help with the absorption of vitamins and antioxidants, so eat with a big salad or vegetables to maximise the benefits.

Fight against disease

Avocados have wonderful anti inflammatory properties which can prevent disease, and help a number of conditions including arthritis. Avocados also contain antibacterial properties which help strengthen the immune system. They are rich in oleic acid, a monounsaturated fat, that is also found in olive oil which is well-known for its health benefits in the Mediterranean. These fats are linked with heart health, lowering blood pressure and reducing cholesterol.

Research also suggests that oleic acid may play an important role in cancer prevention. Phytochemicals found in avocado, have been found to prevent and kill cancer cells, but leave normal cells undamaged. This has been particularly promising in oral, breast and prostate cancer. Also present in avocado is lecithin. Lecithin is great for the brain health (including depression) and nerve tissue.

Avocado is also helpful in people with diabetes. It’s fats and fibre are slow to digest, stabilising blood sugar, and improve insulin sensitivity. As well as being low in carbohydrates they keep you fuller for longer, so the temptation of a sweet snack is less likely. It is to be noted that physical exercise is key in the prevention of diabetes.

Eye health also benefits from the nutrient dense avocado. It is packed full of antioxidants including the carotinoids, zeaxanthin and lutein, which are valuable in eye health. These can delay age related macular degeneration, and lower the risk of cataracts.


Avocado has a wealth of nutrients, and is a must when starting out on a nutrient dense intake. It is packed full of antioxidants which can help restore health and help fight against disease. Add this into your intake daily to help with the absorption of vitamins from other foods. It is truly magical!

Debs health tips

Once again organic, local produce or homegrown are the best options when purchasing your fruit and veg. I recently experimented with growing avocado trees from organic seeds. I put five seeds in a large pot of compost and now have three trees growing. No fruit yet but will keep you posted.

Before I started learning about health and nutrition, I didn’t have avocado as part of my daily intake. After hearing all the health benefits I had to give them a try. The first thing I did was swap my lunchtime cheese and butter toasty to toast spread with humus topped with smashed avo, chia seeds, pumpkin seeds or flax seeds. A squeeze of lemon and a sprinkle of salt its delicious. I’ve never looked back. When you eat avo with carbs such as toast the fats slow down the absorption of the carbs, so blood sugars stay stable. This means no afternoon hangry moments and no need for a snack.

I’ll talk about bread another time but I always make my own with organic spelt flour and when I have time I make sourdough which is hard to master but well worth trying.

Avocado can also be added to smoothie bowels and its even used to make creamy chocolate mousse. It can also be enjoyed on its own drizzled with balsamic vinegar and scooped out of the skin. Yum!

Photographed and eaten by my daughter Lauren x

Please note

Although avocado is wonderful, for most people it should be consumed in moderation. A half avocado a day is a good size serving. Avocado allergy is rare but can occur. Caution also needs be used with irritable bowel syndrome. Please get advice from a healthcare professional if you have an existing illness or you are on a low fibre diet.

Take Care and please leave any comments

Deb x