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Many of us are most familiar with avocado as a weekend brunch option while dining out with friends, selecting the latest smashed avo and poached egg creation from the menu. And while a large serving size of avocado is not advocated (due to the high fat content) the avocado is a fruit that is highly nutritious and has many benefits. It has often even been regarded as a superfood due to its health properties.

Avocadoes are a dense source of kilojoules/calories because most of it comes from fats, so be wary on the serving size when enjoy your avocado smashed, sliced or diced. It packs about 580kJ or 138 kcal per 100 grams. But there are some amazing benefits you can find by consuming this delicious fruit.

They are packed with nutrients, fibre and antioxidants

Avocadoes are great sources of B-vitamins, vitamins A, C, E, K, and minerals like potassium, folate, magnesium, manganese, iron, zinc. Fat soluble vitamins like A, E and K are also better absorbed when you include avocadoes in your diet.

They contain 7.5 grams of dietary fibre per 100g, which is 1/3 of the recommended daily requirement. Avocadoes are also high in the carotenoids lutein and zeaxanthin which promotes good eye health.

Rich source of energy, good fats and heart healthy

Oleic acid is the monounsaturated fatty acid found in them and can aid with the reduction of bad cholesterol levels, triglycerides and inflammation.

Try this avocado recipe.

Good for weight management

Avocadoes have higher energy, macronutrient and fibre content compared to other fruits so eating them can make you feel full longer, lessening cravings or over snacking. They can also support with promoting weight loss by controlling appetite. 

Healthy and delicious food

Due to its rich flavour and versatility, it can be used for many dishes. You can mix it up with your vegetables to make a filling salad, you can blend it with some fruit and protein powder to make for a yummy post workout meal, or just use it for your usual guacamole.

We loved avocado on our tacos - try these recipes this weekend!

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