Smashing this superfood on anything is one way of enjoying this delicious fruit

By Eloisa Lopez | Photo by Brenda Godinez/Unsplash

More than just a delicious ingredient on toasts, the green fruit is a superfood that healthy eaters, especially vegans, and athletes consider a staple in their pantries and diets.

Many note the avocado’s high fat content and although it sounds alarming, nutritionists reiterate that one must have at least 30 percent of the total daily calories sourced from fat to keep a healthy and balanced diet. This requires taking at least 50 to 80 grams of fat every day. An average-sized avocado contains 15 grams of fat—10 of which are monounsaturated (the good fat) that keeps cholesterol levels healthy, prevents heart disease, and nourishes skin.

Avocados are also high in fiber, providing almost half the amount of fiber one needs every day. Fiber is essential for healthy digestion. It helps in weight loss and management as it makes you feel full faster and longer.

They are also believed to have double the amount of potassium that bananas have. Some athletes take larger quantities of potassium-rich foods such as avocados as the nutrient plays an important role in electrolyte regulation, nerve function, muscle control, and blood pressure. Lutein or “the eye vitamin” is also present in avocados, which prevents eye diseases including cataracts and macular degeneration.

In total, avocados provide nearly 20 vitamins and minerals per serving. This high nutrient content is what makes avocados deserving of its superfood status, and the extra space in your kitchen. If you’re keen on giving avocados a chance, try your hand at making these avocado dishes yourself:


Avocado and Poached Egg Toast


Avocado Weekend Toast


Shredded Salmon with Avocado Salsa


Green Buddha Bowl


Chocolate Peanut Butter and Avocado Brownies

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If you’re lookin’ to celebrate #NationalAvocadoDay, we have the perfect recipe for you! And we’re not talkin’ toast 😉 You're in for some creamy, dreamy chocolate-y goodness…Chocolate Peanut Butter Brownies! 🙌🏼🍫 We swapped butter for nutrient-packed avo to get your Vitamin E beauty fix too. ✨ 2 avocados, mashed 2 eggs 1/2 cup maple syrup 1 tsp. vanilla extract 1/4 cup chocolate @ToneItUp Protein from @Target 🎯 1/2 cup oat flour or almond flour 1/4 cup unsweetened cocoa 1/2 tsp. baking powder 1/4 tsp. salt 2 Tbsp. peanut butter coconut oil spray Preheat oven to 350. Combine wet ingredients, except for peanut butter, in a bowl. Combine dry ingredients in a sep. bowl. Mix wet ingredients into dry. Spray baking pan w/ coconut oil & pour mixture in. Top w/ a peanut butter swirl. 🤗🍯 Bake for 30-35 mins or until toothpick comes out clean. Enjoy with your girlfriends!! 💕😽 #TIUnutrition

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Grilled Stuffed Avocados


Avocado Matcha Smoothie Bowl

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