Avocado – a Fruit to Enjoy!

AvocadoThere’s been a new discovery. If you eat a whole avocado with orange-colored tomato sauce or raw carrots, the absorption of carotenoids, plant pigments that convert to vitamin A, is enhanced. Well, this isn’t really news.

Nutrition scientists and experts have known for years that fat-soluble vitamins A, D, E and K need fat for your body to use them.  Fat soluble vitamins actually dissolve into the fat we eat and then are absorbed into the circulatory system so they can do their jobs —

  • Vitamin A is key to great vision
  • Vitamin D supports bone health
  • Vitamin E is a free radical fighting antioxidant
  • Vitamin K is needed for blood clotting.

Avocados contain fat and two-thirds of that fat is monounsaturated fat, which is considered a heart healthy fat. Avocados also have a delicious and creamy mouth feel and provide a good source of fiber.

Due to the high fat content, avocados contain lot of calories. One avocado is about  320 calories. While this study suggests eating an entire avocado with orange colored-foods, it only takes a couple of bites of fat to get vitamins A, D, E and K absorbed during digestion.

So next time you create a salad add a few slices of an avocado to maximize the amount of fat soluble vitamins that are available to your body.


Diana Cullum-Dugan, RDN, LDN

Diana Cullum-Dugan, registered dietitian, nutrition therapist and yoga teacher in private practice since 2007, emphasizes a partnership with clients and supports them through exploration of triggers and unconscious behaviors to identify deep-seated patterns that do not align with their internal and conscious goals. Diana recognizes strengths, goals, frustrations, and needs of her clients. Through this, she guides clients to discover their own innate ability to create balance and harmony at every level of their being and to establish realistic expectations and goals based on their own understanding of their needs. In that effort, the change they seek begins to happen.

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