First off, forget what you’ve read on Facebook. Avocado seeds are still in the “maybe, maybe not” category when it comes to human consumption, with scientists still undecided on whether or not those seeds are good for you. So this article will focus on the yummy, fleshy part of the fruit – and there, there’s no disputing it: avocados are a must-have powerfood!


Significantly, avocados are rich in the key nutrient potassium – so rich, in fact, that they contain more potassium than bananas (which are widely seen as its poster fruit). A 100g serving of avo will give you 14% of the American RDA, while bananas provide just 10%.


Other healthy nutrients contained in avocados include fibre (7 grams per 100g), plus vitamins C, E and K. That 100g serving also contains 2g of protein and 15g of healthy fats (more on that in a second) – and while it has 9g of carbs, 7g of those are fibre… so it’s really just 2g of carbs per 100g. Take that, Mister Banting!


Avocados are loaded with fat, with about 77% of their kilojoules coming from fat. But it’s good fat: a monounsaturated fatty acid called oleic acid, which helps reduce inflammation.  The fats in that avo are also resistant to heat-induced oxidation, which makes avocado oil a healthy (and safe) option when it comes to cooking.


But avocados aren’t only good as the star player; they’re also very useful in a supporting role. A study by Ohio State University found that adding avocado or avocado oil to a salad or salsa can increase your body’s ability to absorb antioxidants from other foods by up to 15 times. Translation? By adding avo to your meal, you’ll drastically increase the amount of healthy nutrients your body takes in.


Note: Avocados can take a while to ripen. To test whether it’s ripe and ready for eating, give it a feel: it should be slightly soft.



Swipe your RCS Card at South Africa’s leading grocery stores, and fill your pantry with avos! You can use your RCS Card at any of these stores