We all know that avocados are good for us – in fact, they're rich in nutrients that are often lacking in many people's diets. So, as a pregnant woman going through a period of stress and fatigue, I was looking to up my nutrient intake; something that will give me back all the nutrients I need in one go, and avocados seemed like a no-brainer. I asked nutritionist Laura Merten, for the low-down on avocados, and if they're something I should be introducing into my diet every day (spoiler alert: I ate them every day for a month).
How healthy are avocados really?
"Avocados have many health benefits thanks to their nutrients," says Laura Merten. "For example, it supports general gut health and the growth of good gut bacteria. It also increases good cholesterol (HDL) and reduces bad cholesterol (LDL), which is important for the heart." But that's not all, according to experts. Avocados also contain many antioxidants and anti-inflammatory properties, can protect against eye damage and can even protect against osteoporosis (bone loss). Avocados contain many important nutrients, especially in everyday life, but also during pregnancy and breastfeeding.
What nutrients do avocados contain?
"Avocados provide healthy fats and fibre plus some vitamins and minerals," explains Laura Merten. "One avocado can provide just under half of the recommended daily fibre intake of 30 grams. Fibre is particularly important for digestion, regulating blood sugar levels and many other bodily functions." So it's worth taking a closer look at the nutritional values.
These are the nutritional values of an avocado (approx. 200 g)
- Calories: 320 kcal
- Fat: 30 g
- Monounsaturated fatty acids: 20 g
- Polyunsaturated fatty acids: 4 g
- Saturated fatty acids: 4 g
- Cholesterol: 0 g
- Protein: 4 g
- Carbohydrates: 17 g
- Dietary fiber: 14 g
- Vitamin C: 22 % of the daily requirement
- Vitamin E: 28 % of the daily requirement
- Vitamin K: 35 % of the daily requirement
- Vitamin B2 (riboflavin): 20 % of the daily requirement
- Vitamin B3 (niacin): 22% of the daily requirement
- Vitamin B5 (pantothenic acid): 56% of the daily requirement
- Vitamin B6 (pyridoxine): 30% of the daily requirement
- Folate: 41% of the daily requirement
- Magnesium: 14 % of the daily requirement
- Potassium: 21% of the daily requirement
- Copper: 42% of the daily requirement
- Manganese: 12% of the daily requirement
According to nutritionists, vitamin B5, folate and copper stand out in particular. Vitamin B5 is important for mental performance and helps to reduce tiredness. Folate supports the immune system, normal blood formation and is also needed for mental function and performance. Pregnant women in particular have an increased need for folic acid. Copper is important for your skin, hair and the immune system. Avocados are therefore real nutrient bombs for general health.
Can I eat avocado every day?
Of course, these are all very powerful arguments. Until now, I have eaten avocados every now and then, but now I want to eat the power fruit more regularly to meet my increased needs. But does it make sense to eat an avocado every day? Or is it even harmful? "Avocados in normal quantities hardly pose any risks," says professional Laura Merten, giving the all-clear. "However, avocados have a high fat content, which is why they also provide some - albeit healthy - calories. As with so many things, it's all about the right mix and a generally balanced diet." So there is nothing standing in the way of my experiment. I stocked up on plenty of fruit at the supermarket, and from now on, I will incorporate the fruit into my diet every day. According to the nutritionist, it doesn't matter what time of day.
Avocado every day: how I ate them
The avocado test really is a no-brainer. Of all my tests (e.g. carrot juice every day for a better tan, intermittent fasting or home trainer every day), this one really was the easiest for me. That's because it's so easy to do and also because avocados are just so incredibly tasty and versatile. You can include them for breakfast, in salads at lunchtime and in hot dishes in the evening, as well as in quick smoothies. I always find them on the go and can replenish my nutrient reserves in seconds. The only obstacle is actually the storage of the fruit, because everyone knows that avocados are only really ripe and delicious at one point in time, otherwise they are too hard or already almost brown. Laura Merten explains: "It's important to distinguish between bruises and mould. Bruises are usually light to dark brown and can be easily cut out on the surface. However, if the spots are black and even have a white layer, you should throw the avocado away."
My conclusion
After these four weeks, I can definitely tell that avocados every day are a good idea. I actually feel less groggy and tired and have the feeling that I am easily doing something good for my body. I can also see changes in my appearance that can definitely be attributed to eating avocados. My hair and nails are suddenly much less brittle and even grow back healthier and faster. My increased energy level alone is the main reason why I definitely want to continue eating my daily avocado.
Tips and recipes
If you too would like to integrate more avocado into your diet, we have some tips for you here.
What to look out for when buying avocados
Avocados are not exactly cheap. This makes it all the more annoying if you buy an avocado with lots of brown spots or bruises. It is best to choose an avocado in two steps:
- Compare the avocados in the supermarket and pay attention to the outer colour of the skin. If the skin is dark, it may be riper than fresh avocados with light-coloured skin. Large indentations can be a sign that the fruit has been bruised. However, the colour is not always an indication of ripeness.
- Place the avocado in the palm of your hand. Squeeze it gently without touching it with your fingertips, as this can lead to bruising. If the avocado yields to gentle pressure, it is ripe and ready to eat. If it can be squeezed very easily and feels mushy, it is probably overripe or spoiled.
Many recommend removing the small stalk to determine the degree of ripeness. However, as with all fruit, the oxygen in the air will cause browning as soon as the skin is cracked. So regardless of whether the fruit is ripe or not, removing it can have a negative impact on its colour, texture and taste until it is ready to eat.
My favourite morning recipes
Most people know that avocados are extremely versatile. You can use it wonderfully in the morning as a topping for wholemeal bread or toast or mix it into a creamy breakfast bowl or smoothie. Avocado is also a wonderful egg substitute (not just for vegans). I simply sprinkle some black rock salt on the avocado (my son calls it egg salt) and scoop it out - delicious!
My favourite lunch recipes
My very favourite recipe is one that I learned from a friend many years ago. You take some tomato, avocado and mozzarella, add some olive oil, salt and a little (roasted) garlic. The highlight: the mix is served as a "sauce" over freshly cooked (wholemeal) pasta. So delicious, thank me (or my friend) later!
At lunchtime, I also use avocado as a dip for potatoes or rolled up in delicious tacos or in a sushi bowl. If I'm in a hurry, I'll grab some creamy avocado and coriander toast (from Dean & David) or sushi from the Asian restaurant around the corner.
My favourite evening recipes
As I'm still trying to eat a low-carb diet in the evening (here's my eye-opening self-test), I prefer low-carb recipes with avocado at the end of the day. For example, I'll combine eggs with avocado or make myself a fresh salad and mix avocado pieces into it. Another brilliant option: pureeing a salad dressing with avocado to make it wonderfully creamy. Add a few herbs, salt and pepper and the dressing is ready.
This feature originally appeared on GLAMOUR Germany.