5 important nutrients found in the humble avocado (and how they keep us healthy)

Avocado smoot


As well as being creamy and delicious, avocados are also one of the most nutrient-dense foods on the planet. Loaded with healthy fats, antioxidants and nearly 20 vitamins and minerals, a serving of avo each day is a great way to reap the health-boosting benefits.

Read on for 5 important nutrients found in abundance in avocados, as well as the important roles they play in the body to help keep us healthy.



1. Vitamin C

No nutrient quite compares to Vitamin C as far as supporting a healthy immune system goes. Our ability to build immune cells depends on our cells having enough Vitamin C on board, making this nutrient crucial for keeping ills and chills at bay.

As well as supporting healthy immune function, Vitamin C helps with collagen production (for healthy hair, skin & nails), wound healing, iron absorption and the production of important neurotransmitters such as serotonin and melatonin. 

While different varieties of avocados contain slightly different levels, a typical hass avocado has around 12 mg of Vitamin C, or 27% of the recommended daily intake.



2. Vitamin E

While we might think of Vitamin E as a single vitamin, it’s really a group of antioxidants that play many important roles in the body, including protecting your cells from oxidative damage, helping with the production of red blood cells and supporting proper immune function.

Just half an avocado contains 12% of your daily RDI of Vitamin E, making it one of the best sources of this powerful antioxidant around.



3. Potassium

Potassium is an important mineral and electrolyte that the body needs to maintain normal blood pressure and nerve function. It’s considered ‘essential’ because we can’t make potassium ourselves, and must get it through food instead.

The humble avocado contains roughly 15% of your daily potassium needs, making it an even better source of potassium than the well-known banana.



4. Magnesium

Magnesium is a mineral that’s important for both mind and body relaxation and helps to support quality sleep. Research has also shown that having enough magnesium in the body boosts energy at a cellular level and even reduces stress hormones. Win!

Avocados are a great source of magnesium, with around 15% of your daily needs per medium avo. Other foods rich in magnesium include leafy greens, almonds and dark chocolate. Add these to your dinner or dessert to fall asleep faster and sleep a little deeper.



5. Fibre

Avocados are a great source of dietary fibre, particularly the insoluble kind that helps to keep bowel movements regular. Fibre doesn’t break down into energy as it passes through your digestive tract. Instead, it absorbs water to soften and loosen your stool. Other benefits of fiber include helping you feel fuller for longer, and supporting a balanced microbiome and good gut health.

Half an avocado contains around 4g of fibre. Pair your avo with a few slices of multigrain toast, or try our Skin Loving Green Glow Smoothie and you’ve got almost half your daily intake for breakfast!


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