Health benefits of avocados

Avocados are good for your heart, eye health and more, as Coles Group Nutritionist Kim Tikellis explains.

Sweet potato rosti with fresh avocado

Avocados pack a punch of fibre, vitamin E and folate according to Coles Group Nurtitionsis, Kim Tikellis

  1. Avocados are a fruit and, together with olives, are the only fruits to contain “good” monounsaturated fats beneficial for heart health.
  2. Creamy avocado is a heart-healthy choice: high in healthy, monounsaturated fats plus rich in essential mineral potassium.
  3. Avocados are fibre-rich: one medium 150g avocado provides one third of the daily fibre needs for Australian adults.
  4. Anti oxidant-rich avocados contain a quarter of daily vitamin E needs, plus, like most fruits and veggies, are a source of vitamin C.
  5. A 150g serve of avocado provides over two thirds of daily B-vitamin folate needs for energy and immunity.
  6. Like most colourful fruit and vegetables, avocado naturally contains plant pigments: green chlorophyll, orange carotenoids plus yellow lutein and zeaxanthin which help maintain eye health.

Snack tip

Use soft avocadoes to create a quick avocado dip, adding tomato chutney and lemon juice. Serve with veggie baton sticks and crunchy baby cucumbers as a healthy after-school snack for hungry kids.