Featuring Andy De Santis, RD, MPH, Registered Dietician

Duration: 1 minute, 50 seconds

Native to Mexico and Central America, the humble avocado is now cultivated throughout the world, and in many ways has become the poster child for the nutritional cliché “healthy fat.”

And for good reason. Alongside olives, olive oil, and certain types of nuts, avocado are one of the richest dietary sources of heart-healthy monounsaturated fats. It’s actually for this reason avocados are considered much more similar to foods like nuts and seeds than to fruit. Monounsaturated fats are known to lower cholesterol levels, which is an extremely relevant consideration, given that high cholesterol is one of the most common reasons for a medical prescription in North America. 

Avocado are a source of a long list of micronutrients, ranging from B vitamins to folate, but their meaningful quantity of under-consumed nutrients like potassium, fiber, and magnesium are what really allows them to stand out. Given that magnesium and potassium are both blood pressure-lowering nutrients, avocado is an ideal food to incorporate for those with concerns in that area.    

The benefits of avocado intake have been explored in multiple areas, including gut health, where they’ve been demonstrated to strongly contribute to enhancing the quantities of good bacteria, as well as skin health, where their rich array of healthy fats and antioxidant compounds may contribute to delaying skin aging and wrinkles. You’ll hardly find a healthier addition to a bold smoothie or dip.

For more information, contact your local registered dietitian, who can help you create a customized nutrition plan which will significantly improve both your physical and mental health.

Presenter: Andy De Santis, Registered Dietitian, Toronto, ON

Local Practitioners: Registered Dietitian