Avocado

Overview

Avocado provides monounsaturated fats (MUFA), vitamin E, lutein, fiber, and glutathione, supporting carotenoid absorption and antioxidant defenses. Avocado / Avocado Oil provides MUFAs (oleic), vitamin E, lutein, fibre, glutathione. Sources: extra-virgin olive oil, avocado, olives, nuts for MUFA (monounsaturated fatty acids). Practical pairings include carrots + tahini, kale + avocado, berries + yogurt/nuts. Nicotinamide Mononucleotide (NMN) sources include edamame, broccoli, cucumber, avocado.

Recipes

3 recipes containing this food

Rocket Lentil Avocado Midday Salad (Gut-Supporting)

Polyphenol-rich midday salad with quinoa or lentils, vegetables, avocado, and early harvest olive oil

Salmon Bowl-pistachio-cacao-nibs

A Mediterranean-style bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil — rich in omega-3 fats, polyphenols, and fibre.

Savoury Greens & Egg Breakfast Skillet

A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.

Substances

3 substances in this food

Lutein

Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin E (Tocopherols/Tocotrienols)

Lipid-phase antioxidant; protects PUFA (DHA) in membranes

Preparation Notes

• Pair with carotenoid-rich vegetables for enhanced absorption; co-consuming a small amount of unsaturated fat improves micelle formation and chylomicron packaging, increasing carotenoid and fat-soluble vitamin absorption
• Can be used as spread, in salads, or as oil
• Supports fat-soluble vitamin absorption; dietary fat enhances the absorption of fat-soluble vitamins (A, D, E, K)
• Part of MUFA strategy; MUFAs support membrane fluidity and anti-inflammatory effects
• Practical pairings: carrots + tahini, kale + avocado, berries + yogurt/nuts

Biological Target Matrix

Biological Target	Substance	Contribution Level	Therapeutic Areas	Mechanism of Action
Inflammation & Oxidative Stress	Lutein	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base, Alzheimer's Disease, Bipolar Disorder	Anti-inflammatory properties; supports immune regulation
Inflammation & Oxidative Stress	β-Carotene	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base, Alzheimer's Disease, Bipolar Disorder	Anti-inflammatory properties; supports immune regulation
Neurotransmitter Regulation	Potassium	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base, Alzheimer's Disease, Bipolar Disorder	Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects

References

• Avocado / Avocado Oil: MUFAs (oleic), vitamin E, lutein, fibre, glutathione
• Sources: extra-virgin olive oil, avocado, olives, nuts for MUFA (monounsaturated fatty acids)
• Practical pairings: carrots + tahini, kale + avocado, berries + yogurt/nuts
• Nicotinamide Mononucleotide (NMN): Direct NAD⁺ intermediate in salvage pathway; food sources include edamame, broccoli, cucumber, avocado
• Co-consuming a small amount of unsaturated fat with polyphenol-rich foods improves micelle formation and chylomicron packaging, increasing carotenoid and fat-soluble vitamin absorption Kindel et al. 2010 Brown et al. 2004
• Dietary fat enhances the absorption of fat-soluble vitamins (A, D, E, K) Tangpricha et al. 2003