Avocados are certainly much higher in calories and fat content than most other fruits or vegetables. But that’s also what makes them so special. Avocados and avocado oil provide monounsaturated fats, mostly in the form of heart-healthy oleic acid, and alpha-linolenic acid, an omega-3 fatty acid, which actually work to keep your levels of unhealthy cholesterol (LDL) down while raising levels of good cholesterol (HDL.) This contributes to overall better heart health and a significant reduction in the risk of cardiovascular diseases.
Avocados have the power of potassium.
Potassium is necessary for your body to regulate cellular fluid levels, for muscle contractions including regulating your heartbeat, and for nerve functions. Potassium also allows the body to process proteins and carbohydrates. If your potassium levels are too low, you can suffer from muscle weakness or an arrhythmia of your heart. One avocado can have over 650 mg of potassium, making it one of the best sources God has provided of this important electrolyte.
Avocados are plentiful with folate.
This is wonderful news for women of child-bearing age. Folate, which is the natural form of the supplement known as folic acid, is a powerful preventative when it comes to birth defects. It’s recommended that women consume around 400 mcg a day when they’re of childbearing age—in order to maintain a healthy level of folate before they are even pregnant, as birth defects can develop extremely early on in pregnancy. One avocado can contain one-fifth of that, making it one of the Earth’s most folate-filled foods.
Avocados do not cause weight gain.
For as much healthy fats and fatty acids as avocados contain, they have not been shown to contribute to body weight gain. One study showed that people whose diets included one avocado daily did not gain overall weight, which means that all those amazing health benefits of eating avocados, like a reduction in LDL cholesterol, does not come paired with weight gain. Yet another study even suggested that an avocado a day could help redistribute belly fat in women; there was a positive shift in the ratio of visceral fat, which is deeper and closer to the organs, to subcutaneous fat, right beneath the skin. People with a higher percentage of visceral fat are at a greater risk for diabetes. So, even if not contributing directly to weight loss, an avocado a day might really keep the doctor away, at least when it comes to diabetes.
Avocados are full of fiber.
Fiber is a type of carbohydrate that, instead of being converted to sugar, passes through your body undigested. Your body needs fiber in order to regulate your blood sugar levels and keep hunger at bay. So the combination of fat and fiber in avocados works to regulate your appetite and keep you feeling full longer. Fiber also helps keep your gut microbiome healthy, which aids in fighting off inflammation caused by chronic diseases—and it has been shown to decrease your risk of developing diabetes, heart disease, and some digestive disorders. Fiber is fundamental!
Avocados can benefit your brain.
Avocados contain lutein. A Tufts University Study found that older adults who regularly consume avocados showed improved cognition; both their problem-solving skills and working memory became better and stronger. Strangely, subjects who consumed lutein supplements did not show the same results, showing that avocados somehow deliver lutein more effectively.
Avocados are nutrient powerhouses.
They provide many other important nutrients. Half an avocado can contain 20% of your daily recommendation of pantothenic acid, also known as Vitamin B5. Pantothenic acid helps digest food—especially fats—and turn it into energy. Avocados also contain lutein and zeaxanthin, which are essential for your eyesight and protect your eyes from the damaging ultraviolet rays of the sun. The vitamin E in avocados also benefits your eyes. Avocados offer Vitamin K, too, which your body needs to absorb calcium to keep bones strong and healthy. Even better, the high-fat content of avocados means that these vitamins are what’s known as “fat-soluble,” which means they are much easier for your body to absorb.
You can eat the seed, too!
What’s more, the seed of the precious avocado has so much to offer to a healthy vegan diet, too. Avocado seed extracts have antioxidant, anti-inflammatory, and anti-neurodegenerative properties. Avocado seeds can also fight fungal infections, cancer, hyperglycemia, and high cholesterol. Like the flesh of the avocado, the seed is super high in potassium and fiber. You can dehydrate avocado seeds in your oven and then grind them to a powder that you can sprinkle over any dish you like.
Our Favorite Ways to Enjoy Avocados
Looking for fun and creative ways to include avocados in your diet? Most of the recipes on our website that include avocado are also entirely raw, making it easy to stay faithful to The Hallelujah Diet. Try some of these unique dishes and combinations!
Dressings:
Blended avocado has so many uses. Here, it becomes a condiment rather than the main ingredient in a dish. This Avocado Dressing with lemon juice is a very basic two-ingredient, easy and delicious topping for any kind of salad you want! Here is a sweet twist: another simple two-ingredient Grape Juice and Avocado Dressing!
Dips:
These delectable dips will take you beyond guacamole. This Avocado Salsa spiced with cumin is an alternative to guacamole. This Cumin Avocado Dip gets an extra boost of flavor from almond butter. And this Creamy Spinach Dip with avocado gets the health benefits of the calcium-packed superfood spinach.
Salads:
Avocado gets to be the focus of attention when it’s the main ingredient in these summery salads. This refreshing Raw Cucumber and Avocado Salad is a perfect summertime side. With hearty and filling black beans, this Black Bean and Avocado Salad would make a satisfying midday meal. This unique Grapefruit and Avocado Salad has an unexpected burst of zingy grapefruit and grapefruit juice.
Soups:
Chilled, invigorating summertime soups make a special accompaniment to a meal or can be a whole lunch or dinner. This Delightful Avocado Soup contains a variety of fresh, raw veggies—and you can substitute any ones you want or that are in season. Spice lovers will love Margarita’s Soupa, a tomato-based explosion of flavor—add some jalapeno for an extra kick. This hearty One-Step Creamy Corn Chowder is a sweet and savory seasonal soup.
Smoothies:
Creamy, rich avocados are the perfect addition to a satisfying, filling smoothie. A yummy and pretty traditional fruit smoothie gets extra creaminess from not just banana but also avocado in the Avocado Raspberry Banana Green Smoothie. Fresh herbs make this Mint-Basil Veg Smoothie sparkle with flavor. And if you’re feeling adventurous, try this savory, bitter Green Goodness Smoothie made with dandelion greens, parsley, spinach, and yes—avocado.
Desserts:
If our smoothie recipes don’t convince you that avocados aren’t only made for guacamole and toast, these desserts will! Sherrie’s Raw “Chocolate” Pudding is a delectable blend of avocado and carob powder that babies, adults, and everyone in between will love equally. This Avocado Lemon Pudding is made of all raw ingredients, just as The Hallelujah Diet recommends, and has a creamy texture and a fresh tangy lemon flavor. And finally, this incredible Simple Key Lime Pie, from Rhonda’s Culinary Creations, by The Hallelujah Diet’s own Rhonda J. Malkmus, utilizes avocado to obtain the custard-like consistency of a traditional key lime pie without dairy but with all the added benefits of avocado.