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Avocado is exceptionally healthy! And delicious, with a creamy, smooth texture and fits alongside almost every meal.

Avocado is tasty in salads, toast, smoothies, guacamole dip and even as a dessert. 

One small avocado (100g) contains a variety of vitamins, minerals like [1,2]:

  • Vitamin E- 2.1mg that 10% of daily recommendation- it keeps your skin healthy and reducing UV damage, it is a powerful antioxidant, protects cells in our body from damage and keeps our immune system healthy. 
  • Vitamin K1– 21 mcg that is 26% of the daily recommendation. Vitamin K essential for blood clotting, which helps the body heal wounds.
  • Avocado is higher in potassium than a banana. Potassium is a type of electrolyte, that is needed for muscle contraction, communication between muscles and nerves, overall muscle function, and it is essential to keep your heart healthy. 
  • Avocado contains about 80% water and dietary fibre. 70% of insoluble and 30% soluble fibre, in one small avocado, there is 6.7g of fibre that is almost a third of recommended daily consumption. Fibre helps with healthy digestion and keeps us feeling full. Eating enough fibre has been shown to keep our hearts healthy too. 
  • Healthy fats are good for our skin and brain and help us feel satisfied after a meal. Avocado contains mainly a type of healthy fats– monounsaturated fatty acids, which helps to increase the absorption of carotenoids from salads and salsa often consumed with avocados. 
  •  Avocados have plenty of vitamins like C, B mainly folic acid and the healthy minerals magnesium, calcium and iron.



Avocado-based dip, developed by the Aztecs in present-day Mexico.

  • 1 tomato
  • 2 avocado
  • Juice from lime or lemon
  • 1 small red onion
  • 1 chilli
  • handful coriander

Combine all the ingredients in a food processor and pulse until chopped. Add salt and black pepper to taste. 

Avocado toast

  • 1 ripe avocado
  • fresh lemon
  • chilli flakes
  • 2 slices sourdough bread

Mash the avocado with a fork to your desired texture on top of the bread, season and add a topping of your choice. I like to eat with scrambled or poached eggs.

Add avocado to any salad or try avocado chocolate mousse dessert.

Pazit Azoulay

Pazit Azoulay is a certified naturopath based in London, member of the following regulatory bodies: NNA, CNHC and GNC.
Paz By Nature ltd website is a health & wellness blog aimed to provide inspiration, healthy recipes and information about natural remedies.

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