Millennials are often mocked for being the generation of avocado toast, and they are unquestionably correct. But here’s the catch: avocados offer excellent health advantages and are incredibly nourishing. According to registered dietitian Julia Zumpano, RD, LD from Cleveland Clinic, a perfect complement to a balanced diet is avocado. These wrinkly green fruits should be given a second glance because they are nutrient- and vitamin-rich. You should make them apart of your regular diet.

There are many different types of avocado, from large to small, wrinkled to smooth. They share a large, round pit, creamy flesh, and a wealth of nutrients stuffed into a convenient, pear-shaped container. According to Zumpano, avocados have a lot going for them in terms of health, whether you snack them on their own or use them as an ingredient in a trickier recipe. Here are just a few of the numerous vitamins and nutrients that may be found in a single avocado. 

What are the Benefits of Avocados?

• Copper: A typical American diet has little copper. Copper influences the metabolism of iron.
• Folate: Avocados are a rich source of folate (B-9), which is necessary for healthy cell division and tissue development.
• Fiber: Both soluble and insoluble fiber are abundant in avocados. Additionally, fiber can maintain regularity, reduce cholesterol and blood sugar, and increase feelings of fullness and satisfaction after meals.
• Low Sugar: Avocados rank very low on the sweet scale compared to most fruits.
• Monounsaturated Fats: Avocados are a good source of monounsaturated fats, which are heart-healthy fats that reduce LDL (“bad”) cholesterol. Heart disease and stroke risk are decreased by low LDL levels.
• B Vitamins: They aid in the transformation of food into energy. They help you feel more refreshed and free from stress!
• Vitamin C: Avocados supports healthy skin and immune system. They’re an ingredient in many skincare products.
• Vitamin E: The fruit has a potent antioxidant that protects cells from deterioration. It prevents debilitating diseases like cardiovascular disease and gout!
• Vitamin K-1: Vitamin K-1 is crucial for blood clotting and may be good for the health of your bones.

How Do I Eat Avocados?

A fully ripe avocado is somewhat firm but not brittle. Want to eat it now, but it isn’t quite mature? Until it gives slightly when squeezed, keep it in a paper bag on the counter. When it is fully ripe, you can store it in the refrigerator for a day or two to prevent it from becoming too soft. (Or just go for it; ripe avocados are a delicacy with a finite shelf life).

Don’t go overboard, though. Although avocados are loaded with nutrients, they are also very high in calories. About a third of a medium-sized avocado, or 50 grams, contains 75 calories. A giant avocado in its entirety might increase your daily calorie intake by as much as 400. 

You can find avocados in an abundance of healthy, everyday meals. Classic American salads and sandwiches? No brainer. Fancy sushi? Try an avocado roll. There is almost no wrong way to enjoy an avocado….even eating it raw. It is a fantastic source of nutrition for omnivores, vegetarians, and vegans alike! So what are you waiting for? Head to your local grocery store and grab some avocados right now!