Avocado

Overview

Avocado (whole fruit) provides monounsaturated fat (mostly oleic acid), vitamin E, lutein, fibre, and glutathione, which supports carotenoid absorption when eaten with colourful vegetables and contributes to everyday antioxidant intake.

Co-consuming dietary fat with carotenoid-rich foods supports packaging into chylomicrons and related absorption pathways (Kindel et al., 2010). In controlled feeding studies, carotenoid bioavailability from salad vegetables was higher with full-fat than with fat-reduced dressings (Brown et al., 2004). Vitamin D is fat-soluble; its bioavailability across milk, skim milk, corn oil, and fortified beverages has been studied directly in adults (Tangpricha et al., 2003).

Food Context

Synergies

• Pair with carotenoid-rich vegetables for enhanced absorption: chylomicron formation and secretion (Kindel et al., 2010); higher salad carotenoid bioavailability with higher-fat than fat-reduced dressings (Brown et al., 2004).
• Vitamin D (fat-soluble) bioavailability and fortification vehicles (including nonfat beverages) (Tangpricha et al., 2003).

Preparation

• Use as whole fruit: sliced or cubed in salads and bowls, mashed as a spread or dip, or blended into smoothies — the edible flesh is not a cooking oil.
• Avocado oil (pressed/extracted fat) is a different product with a different nutrition profile and uses; see Avocado Oil.

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.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	206 kcal	—
Protein	1.8 g	—
Total fat	20.3 g	—
Carbohydrates	8.3 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.6 mg	3.4%
Zinc	0.5 mg	4.2%
Magnesium	32.8 mg	7.8%
Calcium	14.5 mg	1.4%
Potassium	576.4 mg	17%
Folate	128.7 µg	32.2%
Vitamin B6	0.2 mg	9.8%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Avocado, Hass, peeled, raw, FDC ID 2710824, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

9 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

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

References

1. Carotenoid absorption, chylomicrons, and salad trials: Kindel, Lee & Tso (2010) — The mechanism of the formation and secretion of chylomicrons; Brown et al. (2004) — Carotenoid bioavailability is higher from salads ingested with full-fat than with fat-reduced salad dressings as measured with electrochemical detection
2. Tangpricha et al. (2003) — Fortification of orange juice with vitamin D: a novel approach for enhancing vitamin D nutritional health