Skip to main content

If there’s one food that you’re likely to find on every breakfast or brunch menu, then it’s definitely avocado toast. Basically, avocado toast is toasted bread that’s topped with either mashed or sliced avocado and often finished off with toppings like fruits, eggs, vegetables, and other items.

Whether you’re adorning it with sweet or savory toppings, the meal is not only a great way to start the day, but it can also give your health a much-needed boost.

Health benefits of avocado toast

Avocados aren’t just delicious and easy to prepare with your favorite dishes. This fruit is also nutrient-packed, bringing immense health benefits, especially for the busy people of today. Even a health coach and nutritionist will agree that adding this smooth-textured produce and other fresh fruits to the daily diet can help people maintain youthfulness and good health.

Below are the health benefits of avocado toast:

1. It’s highly nutritious

There’s a reason why avocados are seen as a superfood. This is because they’re high in a number of essential vitamins and minerals that include vitamin D, folate, vitamin C, potassium, B vitamins, vitamin E, magnesium, copper, manganese, iron phosphorus, vitamin A, iron, and zinc. What’s more, avocados also contain antioxidants, and these have been linked to some of their amazing health benefits.

2. It’s great for your vision

As mentioned, avocados are high in antioxidants, and two of these antioxidants are zeaxanthin and lutein – both of which are great for eye health. In fact, research has shown that increased lutein and zeaxanthin intake can help with maintaining overall eye health.

3. Helps with weight management

If you’re looking to manage your weight better, then you might want to include avocado toast in your plan.

For one, a study published in Nutrients referenced a study that stated “subjects who consume avocados had significantly lower BMI, body weight, and waist circumference than non-consumers”

Also, avocados are rich in monounsaturated fats and fiber, both of which can increase feelings of satiety and this can help you manage your weight.

4. Great source of fiber

As mentioned, avocado toasts provide a great dose of fiber and this isn’t only great for your weight loss goals, but it also promotes a healthier gut and healthy digestion.

5. Has more potassium than bananas

While people often see bananas as the best source of potassium, avocados are a much better source. Eating avocado toast for breakfast will give you a great dose of potassium and this will help to not only reduce blood pressure, but it can also lower the risk for stroke, osteoporosis, and kidney stones.

6. A heart health boost

Avocados may be loaded with fat, but it’s the good kind that’s great for your heart.

avocado toast

Photo by Daria Shevtsova from Pexels

Monounsaturated fats have been found to significantly lower the risk for heart disease and the American Heart Association even advises that you replace saturated fats with healthier fats like monounsaturated and polyunsaturated fats – both of which are found in avocados.

Additionally, a study published in The Journal of Nutrients found that one avocado a day can help lower LDL cholesterol in overweight and obese individuals, which is another win for your heart.

So it’s the ultimate breakfast food?

Yes, it is but it’s important to point out that avocado toast can easily go from tasty and nutritious to unhealthy and fattening. This is because some people may opt for topics like bacon, coupled with the fact that some may choose white bread for their toast, and before long, you’ve created an unhealthy breakfast brimming with calories.

How to make healthy avocado toast

A basic avocado toast recipe consists of toasted whole wheat bread, covered with either mashed or sliced avocado and some salt or pepper. However, if you’re looking to switch it up and add a few toppings, then we have some suggestions courtesy of Healthline;

avocado toast

Photo by Polina Tankilevitch from Pexels

  • egg in any style (hard-boiled and sliced, scrambled, poached, or fried), sliced tomato, and everything bagel seasoning
  • smoked salmon with sliced cucumbers and chives or dill
  • sliced strawberries and a drizzle of balsamic glaze
  • sliced radishes and arugula with fresh ground pepper
  • tomato, basil, and fresh mozzarella
  • black beans, salsa, and shredded Monterey jack cheese
  • crumbled goat cheese and fresh, sliced figs
  • red onion, chopped jalapeño, and corn
  • hemp seeds or sunflower seeds with a squeeze of lime

Some of the best healthy beverages to pair with avocado toast include green and avocado smoothies, lemon water, tea, and coffee.

You can make a green smoothie by blending your favorite leafy greens, fruits, and vegetables. If you’re looking for a smoothie packed with healthy fats and a perfect avocado toast complement, try an avocado smoothie. Blend avocado, milk, yogurt, and your favorite fruits and vegetables.

Lemon water is another refreshing and hydrating drink that can help strengthen immune defense and improve digestion. You can quickly make this drink by squeezing a lemon into a glass of water. It’s a healthy drink, perfect for avocado toast.

Regardless of your beverage preference, you can always experiment to find other healthy options that pair perfectly with avocado toast. You can enjoy this delicious breakfast with a healthy beverage to make it even more nutritious.


Avocado toast is a tasty, nutritious, and filling breakfast or snack that gives you the necessary health boost that you need to get through the day. The best part is that it’s not only easy to make, but that there are so many different ways to enjoy its goodness.

Want to know more?

If you’re not a fan of avocado toast, there are other delicious breakfast foods that you can enjoy. In fact, If there’s one breakfast food that we should all be eating, then it is definitely eggs.


Heskey, C., Oda, K., & Sabaté, J. (2019). Avocado Intake, and Longitudinal Weight and Body Mass Index Changes in an Adult Cohort. Nutrients11(3), 691.

Wang, L., Tao, L., Hao, L., et al. (2019). A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial. The Journal of Nutrition,; DOI: 10.1093/jn/nxz231

Wilson, L., Tharmarajah, S., Jia, Y., et al. (2021). The Effect of Lutein/Zeaxanthin Intake on Human Macular Pigment Optical Density: A Systematic Review and Meta-Analysis, Advances in Nutrition, Volume 12, Issue 6, Pages 2244–2254,

Pie Mulumba

Pie Mulumba

Pie Mulumba is a journalist graduate and writer, specializing in health, beauty, and wellness. She also has a passion for poetry, equality, and natural hair. Identifiable by either her large afro or colorful locks, Pie aspires to provide the latest information on how one can adopt a healthy lifestyle and leave a more equitable society behind.


This content, developed through collaboration with licensed medical professionals and external contributors, including text, graphics, images, and other material contained on the website, apps, newsletter, and products (“Content”), is general in nature and for informational purposes only and does not constitute medical advice; the Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Always consult your doctor or other qualified healthcare provider with any questions you may have regarding a medical condition, procedure, or treatment, whether it is a prescription medication, over-the-counter drug, vitamin, supplement, or herbal alternative.

Longevity Live makes no guarantees about the efficacy or safety of products or treatments described in any of our posts. Any information on supplements, related services and drug information contained in our posts are subject to change and are not intended to cover all possible uses, directions, precautions, warnings, drug interactions, allergic reactions, or adverse effects.

Longevity does not recommend or endorse any specific test, clinician, clinical care provider, product, procedure, opinion, service, or other information that may be mentioned on Longevity’s websites, apps, and Content.

error: Content is protected !!