Avocado Overview
Avocados are nutrient-dense fruits rich in heart-healthy monounsaturated fats, fiber, and over 20 vitamins and minerals. Unlike most fruits, avocados are low in sugar and high in fat, making them uniquely versatile for various dietary approaches.
Why Avocado Helps With Brain Health
Your brain consumes about 20% of your daily calories and requires specific nutrients for optimal function. The right foods can protect against cognitive decline, enhance memory, and improve focus and mental clarity.
Avocado Nutrition Facts
Per 100g (about 2/3 of a medium avocado)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 160 | — |
| Protein | 2g | 4% |
| Total Carbohydrates | 8.5g | 3% |
| Dietary Fiber | 6.7g | 24% |
| Sugar | g | — |
| Total Fat | 14.7g | 19% |
| magnesium | 29mg | 7% |
| potassium | 485mg | 10% |
| vitaminC | 10mg | 11% |
| vitaminE | 2.1mg | 14% |
| vitaminK | 21µg | 17.5% |
| folate | 81µg | 20% |
| vitaminB6 | 0.26mg | 15% |
| copper | 0.19mg | 21% |
GI: 15 ()
Key Nutrients in Avocado for Brain Health
Folate
81µgSupports brain health by providing essential folate
VitaminE
2.1mgSupports brain health by providing essential vitamine
Best Ways to Eat Avocado for Brain Health
- Fresh in salads for maximum nutrients
- Mashed as guacamole with lime
- Blended into smoothies for creaminess
- Sliced on toast with eggs
- As a mayo substitute in sandwiches
Pro Tip:
The MIND diet specifically recommends leafy greens 6+ times/week, other vegetables once daily, berries twice/week, and fish once weekly for optimal cognitive protection.
Avocado Health Benefits
- Supports heart health by improving cholesterol levels
- Promotes healthy weight management through satiety
- Enhances nutrient absorption from other foods
- Provides antioxidants for eye health
- Supports healthy digestion with fiber
Important Considerations
- High in calories—practice portion control
- May interact with blood thinners (vitamin K)
- Latex-fruit syndrome: those allergic to latex may react to avocado
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