Avocados are a superfood, rich in healthy fats, vitamins, and minerals. However, many people don’t realize that how you eat an avocado can significantly impact the absorption of its nutrients. To get the most out of this creamy fruit, it's important to pair it with the right foods, and prepare it properly.
Avocados are loaded with healthy monounsaturated fats, which help enhance the absorption of fat-soluble vitamins (A, D, E, and K) found in both avocados and other foods. Avocados provide vitamins C, E, K, and B-complex (B6, folate, niacin, riboflavin, pantothenic acid), crucial for immunity, skin, and energy production. They contain potassium (more than bananas), essential for blood pressure regulation, along with magnesium, copper, and manganese. Powerful antioxidants like lutein and zeaxanthin promote eye health, while omega-3 fatty acids support brain function.
However, some nutrients in avocados—such as carotenoids, lutein, and zeaxanthin—need additional dietary fats or specific conditions for optimal absorption. This makes it extremely important to know how to eat avocados properly so that you don't waste the nutrients of the food and get maximum benefits out of it.
Pair avocado with the right food
Since avocados contain fat-soluble nutrients, combining them with other sources of healthy fats like olive oil, nuts and seeds, fatty fish and full fat dairy can increase nutrient uptake. You would be surprise to know that adding avocado to a salad with olive oil dressing can enhance carotenoid absorption by up to 15 times!
Vitamin C is a must
Avocados are a great source of iron and other minerals, but their absorption can be enhanced by vitamin C-rich foods like citrus fruits, bell peppers, tomatoes, ect. Guacamole with tomatoes and lime juice improves iron absorption and provides an antioxidant boost.
Never forget to add leafy greens to avocado
Leafy greens like spinach contain lutein, beta-carotene, and vitamin K, which are best absorbed with dietary fats like those in avocados.
Avoid cooking it
While avocados can be cooked, high heat can reduce their nutrient content, especially vitamin E and antioxidants. Eat it raw, lightly grill or bake at low temperature and if at all you are interested in adding it to a dish, add it to the end of cooking. Adding avocado to scrambled eggs after cooking retains its healthy fats and antioxidants.
Scrape the avocado well
Not many people know that the part closest to the avocado skin contains the highest concentration of antioxidants. Scrape the avocado skin well!
