Diet and Nutrition

12 Foods You Should Eat Every Day

5. Avocado, especially if you don't eat dairy

The avocado is a unique fruit, not only for its look and flavor, but also for its nutritional content. Most fruits are made up primarily of carbohydrates, but the avocado consists mainly of healthy fats. Not all fats are created equally. It may sound counter-intuitive, but a diet that’s too low in fat can actually make it harder to lose weight; eating healthy fats in moderation can help us lose weight by helping us feel full and satisfied so we eat less overall.

Furthermore, the body needs fat in order to properly absorb some of the nutrients in food. For example, the body uses fat to absorb vitamins A, D, E, and K. Most of the fat in avocados is oleic acid, a fatty acid also found in olive oil. Oleic acid reduces inflammation throughout the body and even helps protect against cancer.

This superfood contains about 20 different vitamins and minerals. Notably, avocados are a great source of vitamin K, folate, potassium, vitamin C, vitamin E, vitamin B5, and vitamin B6. When you think of potassium, you probably think of bananas, but an avocado actually contains even more potassium than a banana does! Many of us don’t enough potassium, even though it’s essential for a variety of processes in the body. Potassium reduces the risk of stroke, muscle loss, kidney stones, and overall mortality. It reduces blood pressure, regulates the balance of fluids and electrolytes in the body, preserves bone and muscle strength, and promotes cardiovascular health.

Avocados are also an excellent source of fiber and are super healthy for your heart. They’re also a great source of antioxidants. Some studies have shown that people who eat avocados regularly tend to weigh less and be healthier overall than people who don’t eat the superfood. High-fiber, low-carb foods like avocados are your best friend if you’re trying to lose weight!

Avocado is perhaps best-known as the main ingredient in guacamole, and we all know guac is absolutely amazing. Yet, there are so many other ways to enjoy avocado, as well! One idea? How about a mango, avocado, and black bean salad with fresh cilantro and lime juice? This refreshing snack is perfect for a hot summer day!