At this point, smashed avo on toast is at the top of every menu in practically every breakfast spot across the globe. But it doesn’t just look good on your feed, it has multiple health benefits, too, as nutritionist and author Dagmar von Cramm explains.
The author explains that avocados are a good way to make satisfying meals that aren’t loaded with saturated fats or salt. Instead of cheese or bacon on the side of your eggs, a healthy portion of avocado is a delicious and healthy alternative. “You can switch out foods such as cheese and processed meats to help you cut down on saturated fats and salt,” she says. “Which is probably why avocado on toast has become such a popular meal. As you eat them raw, it preserves vitamins such as folate.”
Avocados are also said to help keep your blood sugar levels constant, and to help cholesterol and triglyceride (a type of fat) levels stay low.
The 7 health benefits of avocados
- They contain unsaturated fatty acids, which can help the rate at which fat is broken down.
- Avocados contain vitamins B, K, E and C, all of which help with nutrient absorption.
- They are rich in potassium, which can help support normal blood pressure and helps regulate muscle contractions.
- The fruit contains vitamin B9 or folate, also known as folic acid in its synthetic form. Both help the body make healthy red blood cells.
- The fibre contained in avocados will help promote digestion to keep your gut bacteria healthy.
- Antioxidants found in avocados can help the body’s natural antioxidant defences.
- Lutein, also found in avocados, is a good source of nutrients for eye health and cognitive function.
How many is too many?
For sustainability reasons, it’s good to be mindful of our avocado consumption, but according to von Cramm, they should be a regular part of your diet. “This is particularly beneficial for vegans,” she adds, pointing to their nutritional benefits for those following plant-based diets.
How to store avocados correctly
To get your avocado to the perfect ripeness, it is important that you store it correctly. Other fruits like bananas or apples should always be stored separately, as they ripen other foods more quickly. Try to store avocados in a cool, dark place and as soon as it feels soft on the outside, it’s the right time to tuck in.