by Minodora Campeanu
Last updated on 5 February 2020
Restaurants charge more for salads/dishes that contain substantial amounts of avocado for a good reason. It is a superfood! When referring to superfoods, you might have doubts about some of their benefits, because, in some cases, the rock-solid evidence doesn't exist. But, this isn't the case of avocado. The fruit has so many qualities that you will spend a whole day reading about them.
Avocado contains abundant amounts of vitamins and minerals, which are crucial for a healthy lifestyle. Per 100g, it contains 26% of the RDA of vitamin K, 17% of the RDA of vitamin C, 20% of the RDA of folate, 14 % of the RDA of potassium, and 10% of the RDA of Vitamin E. Incorporating avocados in your diet along with other nutritious foods will help you stay fit, healthy, and fresh. 
Studies show that including avocados in your diet can lower total cholesterol, triglycerides levels, and LDL cholesterol. They also show that eating plenty of fatty acids increases HDL levels.  Avocado is loaded with monounsaturated fats. More than half of its calories come from good fat, which is mainly oleic acid. Olive oil also contains oleic acid. This component helps reduce inflammation and might even prevent cancer. 
The good news is that avocado is easy to add to any diet. It has only 2 grams of net carbs, is vegan and paleo-friendly, and can be part of the Mediterranean diet. If you choose to avoid avocados, it is just because you don't like the taste.
Four crucial vitamins are fat-soluble: Vitamin A, K, D, and E. It means that your body absorbs them better when you include fat in your diet. Carotenoids are also fat-soluble compounds. These are antioxidants essential for eye, hearth, and overall health. Apart from the fact that avocados already contain vitamin K and E, they can also help absorb other vital elements. Adding avocado or avocado oil to your veggie dish allows your body to fuel with more nutrients. People who follow low-fat diets have a hard time getting everything they need from vegetables. 
One of the carotenoids which are essential for eye and cognitive health is lutein. Foods that are rich in lutein include egg yolks, spinach, broccoli, kale, zucchini, etc. As previously stated, avocados help with the absorption of carotenoids. Moreover, they contain lutein and zeaxanthin that have an active effect on the body. They help reduce the risk of cataracts and macular degeneration. They are essential for healthy aging!
Avocados help your cognitive functions, which are mental processes. These permit you to learn, make decisions, think, reason, remember, and solve problems. Brain fitness is necessary for success, therefore having a diet rich in fatty acids and carotenoids needs to become a priority. 
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