AvocadoVitamin E – antioxidant that protect cells free free-radicals (potentially cancer causing), functions in immune system maintenance, gene expression, and metabolism.

  • Pantothenic Acid – energy metabolism
  • Fiber – maintains the digestive system and good gut in bacteria (healthy gut=healthy body)
  • Vitamin K – aids in blood coagulation
  • Copper – US diets are low in copper, which can cause negative heart effects
  • Folate – normal cell function, important in neural tube defect prevention in pregnant women
  • Vitamin B6 – aid in energy for body
  • Potassium – helps lower high blood pressure
  • Vitamin C – antioxidant that maintains the immune system and skin
  • Oleic Acid – protection against heart disease, cancer, and diabetes. Also anti-inflammatory.
  • Contains heart healthy fats that help the body better absorb fat soluble nutrients (like vitamins D, E, K, & A) that are eaten with avocados (like vitamins D, E, K, & A) that are eaten with avocados.
  • Low in sugar – low glycemic score, will not cause blood sugar to spike


  • FODMAPS are short-chain carbohydrates that may cause problems in people with irritable bowel syndrome (IBS).
  • FODMAPs have adverse effects on digestion that can lead to gas, cramping, bloat, stomach pain, diarrhea or constipation in sensitive individuals.
  • For those who have IBS, monitor symptoms after eating avocados. 


  • Make guacamole
  • Add to salads, tacos, and chili Smear on toast with a poached egg
  • Stuff avocados with tuna, crab, chicken, or egg salad
  • Avocados can be used in place of dairy: use in place of butter for brownies, in place of oil for salad dressing, or in place of yogurt in a smoothie!


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