Monday to Sunday: An Avo A Day Keeps The Doctor Away

The avocado is without fail one of nature’s most indulgent offerings: its richness, creaminess, and delicate flavor are unparalleled. Adding an avo a day not only tantalizes the taste buds but also brings good reason to make part of a healthy and balanced diet ^(1).

An Avo A Day Keeps The Doctor Away

Monday: Next Level Nutrients

Fuel your day the avocado way.

Avocados are well known for being nutrient-dense foods, with heart-healthy fats, minerals like potassium, magnesium, manganese, and other important vitamins like folate, vitamin K, vitamin E, and vitamin C.^(2).

Tuesday: Heart Health Happiness

Embrace heart-smart eating with a daily dose of avos.

Avocados are well-known for their potential heart health benefits thanks to the unique nutritional makeup of potassium, fiber, antioxidants like vitamin E, and phytochemicals like lutein and zeaxanthin. ⁽²⁾  According to a study published in the Journal of the American Heart Association, eating two servings of avocado each week (one avocado) can cut the risk of developing coronary heart disease by 21 percent.

Fill your heart with love, and avocados.

Wednesday: Brilliant Blood Pressure

Could an avocado a day to keep blood pressure at bay?

A study published in the Journal of Clinical Lipidology found that eating an avocado a day significantly lowered blood pressure. ⁽³⁾ Researchers believe this is linked to the potassium and monounsaturated fat content in avocados. More reason for this creamy food to be a delicious secret weapon in the fight against high blood pressure.

Thursday: Excellent Eyes

See the world in vivid colors, one avo at a time.

Vitamins A, E, and K, carotenoids, and healthy fats are each vital for preserving eye health and preventing diseases that cause sight loss, such as diabetic retinopathy and macular degeneration.^(4). 

Friday: Get that Glow

Studies have shown that daily oral avocado consumption may lead to better elasticity and firmness in the skin of healthy women. ⁽⁵⁾ It’s a double win for healthy fats and folate.

Saturday: It is a Gut Feeling

A source of fibre and high in healthy fats, avos may help with a happier gut. Did you know that eating avocados daily may help the gut make more short-chain fatty acids, a source of energy for the cells lining the colon? This raises the population of bacteria that digests fibre ⁽⁶⁾ leading to better gut health.

Sunday: Feed the Mind

From memory to focus, avocados pack a punch for cognitive health for a sharper, smarter you ^(7).

One avo contains 370 mg of lutein, a powerful antioxidant that weakens the risk of cognitive degeneration. Lutein accumulates in neural tissues, so may also boost neurocognition (the processes of linking and reviewing information).

Try these tasty recipes

• Monday: Beat the Monday morning blues with toasted seeded health bread, topped with lots of delicious avocado. It’s so quick and easy to prepare and sure to get your day off to a great start.
• Tuesday: Meat-free-Monday has come and gone, today is Tuesday and steak is on the menu! Imagine thick and juicy seared steak strips topped off with avocado slices and a hint of chili…

• Wednesday: A quick, ultra-scrumptious mid-week dinner surely has to be avocado pasta! We are serving up an al dente bowl of whole wheat pasta tossed with avocado halves, sundried tomato, crispy pancetta (or bacon), and freshly ground sea salt and pepper.
• Thursday is curry night: What is chicken curry without a sassy sambal on the side? Add diced avo and chopped fresh coriander to your traditional chopped tomato, onion and toasted coconut for a touch of the exotic.
• Friday just has to be burger night, so go on treat yourself! Create your sumptuous homemade burgers smothered in mashed avocado and crumbled feta.

• Rustle up a light Saturday lunch rustic chicken platter for the family: Marinate chicken breasts in lemon, grill and serve with chunky quartered avocado, goats’ cheese (or feta) with a drizzle of pesto and avocado oil (or olive oil).
• Sunday: This dish is perfect for brunch or a Sunday night supper. Add chunky avo pieces to a spinach salad of baby leaves, quartered boiled eggs, sautéed asparagus, crispy bacon or pancetta, and Parmesan shavings.

Whether you top your toast with avo or serve it in a smoothie, let every creamy bite bring you closer to your health goals.

For further information and avo recipes, visit SA Avocado Growers Association, like them on Facebook, and follow them on Instagram.

References

1. Petersen KS, Smith S, Lichtenstein AH, Matthan NR, Li Z, Sabate J, et al. One avocado per day as part of usual intake improves diet quality: Exploratory results from a randomized controlled trial. Curr Dev Nutr. 2024 Jan;102079.
2. Dreher ML, Davenport AJ. Hass Avocado Composition and Potential Health Effects. Crit Rev Food Sci Nutr. 2013 Jan;53(7):738–50.
3. Okobi OE, Odoma VA, Okunromade O, Louise-Oluwasanmi O, Itua B, Ndubuisi C, et al. Effect of Avocado Consumption on Risk Factors of Cardiovascular Diseases: A Systematic Review and Meta-Analysis. Cureus. 2023 Jun 30.
4. Scott T, Rasmussen H, Chen O, Johnson E. Avocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial. Nutrients. 2017 Aug 23;9(9):919.
5. Henning SM, Guzman JB, Thames G, Yang J, Tseng C, Heber D, et al. Avocado Consumption Increased Skin Elasticity and Firmness in Women ‐ A Pilot Study. J Cosmet Dermatol. 2022 Sep 17;21(9):4028–34.
6. Thompson S V, Bailey MA, Taylor AM, Kaczmarek JL, Mysonhimer AR, Edwards CG, et al. Avocado Consumption Alters Gastrointestinal Bacteria Abundance and Microbial Metabolite Concentrations among Adults with Overweight or Obesity: A Randomized Controlled Trial. J Nutr. 2021 Apr;151(4):753–62.
7. Cheng FW, Ford NA, Taylor MK. US Older Adults That Consume Avocado or Guacamole Have Better Cognition Than Non-consumers: National Health and Nutrition Examination Survey 2011–2014. Front Nutr. 2021 Oct 14;8.