Whether in dips and sides or topping the humble (yet delicious) avo toast, we need no excuse to munch on a tasty avocado. Yum factor aside, avocados are more than just everyone’s favourite super-fruit. Here’s why you should add avocados to your diet. 

The avocado’s unique combo of healthy fats  

It is a well-known fact that avocados are rich in healthy fats, an essential part of a balanced diet, and important for brain and heart health as well as overall well-being. Recent research confirms that avocados contain at least 16 fatty acids, with each offering unique health advantages.  

The majority of these are monounsaturated – mainly oleic acid, the primary fatty acid in olive oil. A single serving (±50 g) of avocado contains approximately 5 g of monounsaturated fatty acids, which are known to promote heart health by regulating cholesterol levels.  

Polyunsaturated fat, important for nerve function, blood clotting, brain health, and muscle strength, makes up about 1 g of an avocado.   

Multiple studies have connected diets rich in avocados to improved health outcomes. These include reductions in heart-disease risk, metabolic syndrome (also known as insulin resistance), abdominal fat, and body mass index (BMI).  

In essence, avocados offer more than just great taste. By incorporating avocados into your diet, you are not only savouring a delicious treat but also providing your body with the tools it needs to thrive.  

Add a nutritious and tasty upgrade to potato salad by trying the recipe below. 

Potato salad with avo-nnaise  

Serves: 4–6  // Preparation time: 30 minutes  

 
Ingredients  

For the avo-nnaise: 

2 avocados, peeled and chopped
50 ml avocado oil
1 tsp smooth Dijon mustard
1 tsp crushed garlic
1 lemon, juiced and zest
Pinch of sea salt
Freshly ground black pepper

For the potato salad: 

500 g peeled new potatoes, cooked and roughly chopped
1 large avocado, roughly chopped
Chopped chives to garnish
Freshly ground black pepper to garnish 

Method: 

1.  To make the avo-nnaise, place all the ingredients in a jug and blend with a stick blender until smooth and pourable. Add a couple of teaspoons of cold water, if necessary, to reach a pourable consistency. 
2.  To assemble the salad, combine all the ingredients in a bowl, and stir through a few tablespoons of avo-nnaise until the potatoes are well coated. 
3.  Spoon the salad into a bowl and garnish with roughly chopped avocado, chopped chives and freshly ground black pepper. 

Image credit: The South African Avocado Growers’ Association.

For further information and avo recipes, visit www.avocado.co.za , like us on Facebook @iloveavocadoSA and follow us on Instagram @iloveavossa   

Reference: 

1.       Opiyo S.A., Mugendi B., Njoroge P.E., Wanjiru S.N. A review of the fatty acids components in avocado. IOSR Journal of Applied Chemistry. 2023: 16(3):18-27.  

Also read: 10 ways with avocado

Image: Pexels, Supplied

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