Once ripened, avocados have an amazing creamy texture provided by the type of fats found within. Much of the fat found in an avocado is the same fat that gives olive oil its reputation as being incredibly healthy, and it’s because of these healthy fats that avocados have a reputation as being incredibly nutritious. Oleic acid, the primary monounsaturated fat found in olive oil, actually increases in concentration as avocados ripen! However, it’s not just the fats in avocados that make it so amazing; avocados supply nearly 20 vitamins, minerals and other beneficial plant compounds to the diet[fn value=3][/fn] . Also beneficial is the fact that avocados have a unique unsaturated fat and water matrix that is perfectly designed to enhance fat-soluble nutrient absorption. Clinical research has demonstrated that adding an avocado to a salad or simply serving avocados with salsa, mixed into guacamole, increases the bioavailability of many fat-soluble compounds by 2–5 times[fn value=4][/fn] .

Some of the beneficial nutrients found in avocado include antioxidants like vitamin E, carotenoids like lutein, a variety of B vitamins, which are important for cellular energy production and gene expression, and much more.

1. Support a healthy microbial balance in the stomach[fn value=5][/fn]

2. Support digestive health

3. Modulate inflammation

4. Support heart health and healthy cholesterol levels

5. Support the health of our knees, hips, and bones,[fn value=6][/fn]

6. Support eye and brain health[fn value=7][/fn]

Furthermore, avocado eaters just seem to be healthier people in general. Studies show that avocado consumers tend to consume significantly more of key shortfall nutrients—dietary fiber, vitamins K, and E, potassium, and magnesium—in their diet than non-avocado consumers. An analysis of data from the National Health and Nutrition Examination Surveys from 2001–2006 suggests that avocado consumers have higher HDL-cholesterol, better cardiovascular health, and a healthier body weight than non-consumers[fn value=8][/fn] .

Well, if you are hosting a party, maybe for the upcoming Big Game, I recommend this great guacamole or this sensational spicy salmon dip.

• For a smaller, more personal get together, try this crazy good avocado cucumber soup.
• And for dessert, this magnificent chocolate avocado mousse is sure to be a crowd-pleaser.

Jonathan Clinthorne’s love for nutritional sciences stems from his work in a nutritional immunology laboratory at Michigan State University, where he studied the effects of various diets on immune function.  While earning his PhD in Human Nutrition, Jonathan had the opportunity to study various other nutritional interventions, such as probiotics, mushroom extracts, and omega-3 fatty acids.  He is excited to keep you updated on current research that influences the way that we think about nutrition and food.