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The Humble Avocado

By September 30th, 2019Health, Lifestyle, Nutrition

What a food the avocado is. Yet I still hear people being unsure of whether they should eat it or not.

The avocado, from the fruit family is an awesome food to include in your diet. While there is no one food individually that will make you lose weight there a number of foods that will aid you to lose weight and body fat as part of a calorie controlled nutrition protocol, at the same time as optimising health & wellbeing. One of them being the avocado.

One reason I hear people saying ‘oh you shouldn’t eat that’ when talking about eating avocado is because it contains fat. Yes, it does. But that is certainly not a reason to not eat avocados. If anything its a reason to eat them. Foods containing good fats are a must in your nutrition. Yes they are more calorie dense so that needs to be taken in to account  but for sure good fats are important and massively beneficial for health, optimum digestion, as well as supporting fat loss and weight loss.

On the subject of what an avocado contains lets have a look at its nutritional offering.

Avocados contain many beneficial nutrients that it’s hard to see why you wouldn’t want to add them to your diet. Just a note here: I used the words ‘your’ diet. We work with people on moving away from a dieting mindset. Generally if you say “I’m going ‘on’ a diet” at some point you’ll be coming off it. It’s ‘your’ diet, however good, bad or indifferent.

Anyway, I digress, back to the avocado.

They are a great source of vitamins, vitamin C, vitamin E and K, as well vitamin B6. On top of that they are a great source of riboflavin, folate, magnesium, pantothenic acid, and potassium. Not finished there, the avocado provides a source of Omega 3 fatty acids, Lutein and Beta carotene. As mentioned above most of the calories come from the fats but don’t avoid eating it. Good calories, good healthy nutrition.

You might now be reading and thinking “wow, the avocado sure sounds great, but what do those vitamins and nutrients do?” Cool, lets take a look.

Vitamin E – one of it’s main roles is acting as an antioxidant which protects cell membranes.

Vitamin K – essential in preventing heart disease and building strong bones. It also plays an important role in blood clotting. It is also important in its work alongside Vitamin D.

Vitamin B6 – plays a role in allowing the body to use and store energy from foods containing protein and carbohydrates. It also supports with creation of red blood cells.

Pantothenic Acid – another essential nutrient, it is necessary for making blood cells but also in the conversion of food in to energy. It is one of the B vitamins, B vitamins help your body to use protein, carbohydrates and fats for energy.

Folate – known as Vitamin B9 is another one of many essential vitamins. One of the more common benefits is its role in fetal development during pregnancy. It is also great for the heart and preventing cardiovascular problems. Other benefits of this vitamin are encourages normal cholesterol levels and may provide neurological support.

Magnesium – this mineral is involved in hundreds of biochemical reactions within your body, including regulating muscle and nerve function. It has anti-inflammatory benefits, as well as its work on food metabolising and synthesis of fatty acids and proteins. As well as the above benefits, it supports bone formation and calcium absorption. With its role in carbohydrate and glucose metabolism, magnesium can also be beneficial in relation to diabetes.

Potassium – this important mineral assists with regulating fluid balance, muscle function as well as nerve signals. Potassium may also support with reducing blood pressure.

After reading this blog I’m sure you’ll agree that avocados are an awesome food to add to your diet.

With winter round the corner we also have a Knowing Your Nutrients blog, covering what foods are a great source of Vitamin C.

Eat Well. Move Well. Live Well


Director | Personal Trainer

Optimum3 Personal Training

James Brereton

Author James Brereton

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