Amazing Avocados: The Nutritional Benefits of This Superfood

What makes this superfood so amazing? Find out!

May 09, 2016 | HF Healthy Living Team

You can call them a superfood, a wonder fruit, or whatever you want—by any name, avocados really are amazing! They are chock-full of nutrients and minerals that make your body stronger. There are more than 20 vitamins in avocados, and all of them are good for your health.

Take a look at all of the great things eating avocados can do for you:

  • Cup for cup, avocados have more potassium than bananas. Potassium can lower your blood pressure, protect your heart from heart attacks, and make you less likely to have a stroke.
  • The healthy fats in avocados keep you feeling full for a long time after you eat them, which is great if you are trying to get to a healthy weight.
  • By adding an avocado to your salad, you’ll get more from your vegetables! Avocados help your body digest and absorb nutrients, so those healthy foods don’t go to waste.
  • Even though they count as a fruit, avocados are low in sugar! They help your body produce insulin in normal amounts, which is great if you are managing or trying to prevent diabetes.
  • Avocados keep your good cholesterol high and lower your unhealthy cholesterol, which keeps your heart healthy.
  • They keep your eyes healthy and safe from cataracts and other eye diseases.
  • Folate prevents birth defects. If you are having a baby—or planning to—eating avocados can help you have a healthy pregnancy and newborn.

Eat More Avocado

There’s a reason avocados have the nickname ‘vegetable butter.’ It’s easy to swap this healthy, creamy, better-than-butter food for less healthy choices. Here are some of the ways you can eat more avocado:

  • Use mashed avocado as a budget-friendly baby food
  • Mix cubed avocado with lemon juice for a healthy, low-cost salad dressing
  • Spread avocado on toast, crackers, or a bagel for a healthy breakfast or snack
  • Add avocado to fruit smoothies for extra taste. Bonus: you’ll feel full for longer!
  • Love to bake? Use avocado instead when recipes ask for oil, butter, or shortening.

Make your own guacamole with this easy recipe!

Home Made Guacamole Recipe
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Make-at-home Guacamole

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes


  • 2 medium to large avocados
  • 1 large tomato chopped
  • ½ yellow onion chopped
  • Juice of 1 lime
  • 1 clove garlic sliced
  • 1 Jalapeno pepper sliced
  • 1 handful cilantro chopped
  • Salt to taste


  1. Peel avocados and remove pits.
  2. Using a fork, mash avocados in a bowl.
  3. Add tomato and onion, and combine with fork.
  4. Stir in lime juice, garlic, and pepper. Add cilantro and season with salt.

Recipe Notes

Enjoy with cut veggies like carrots and celery, on toast, or all by itself!

© 2016 HF Management Services, LLC.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies. This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

“5 Surprising Health Benefits of Eating Avocados,” Best Health. Accessed October 27, 2015.

“12 Proven Benefits of Avocado,” Authority Nutrition. September 2014.

“Avocado Uses and Health Benefits Infographic,” Mercola. Accessed October 27, 2015.

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