Why you should pair eggs with avocado this winter; and not just because it tastes good
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Once considered a luxury item, avocados have now become one of America’s favorite foods. According to Statista data, U.S. avocado consumption has increased sixfold since 1985; from £436 million a year to a staggering £2.7 billion in 2022.
Nutrition with avocado
Health benefits of avocado: A single avocado contains 20 to 30 grams of fat, and according to the 2020-2025 Dietary Guidelines for Americans, total fat should make up only 20 percent to 35 percent of daily calories, while saturated fat should be limited to no more than 10 percent.
According to data from the US Department of Agriculture, avocados are rich in fiber and vitamins C, E and K. According to Women’s Hospital, an 8-ounce avocado provides 41 percent of the daily value (DV) of folate, which is needed to produce healthy red blood cells, and 14 percent of the DV of magnesium, which helps regulate blood sugar levels and blood pressure.
A 7-ounce avocado is also packed with many essential micronutrients. It provides 20 percent of the daily value (DV) of riboflavin (B2), which aids red blood cell production and helps fight free radicals, and 22 percent of the daily value of niacin (B3), which converts food into energy while supporting the nervous and digestive systems.
It also offers 56 percent of the DV of pantothenic acid (B5), which is vital for breaking down fats and producing energy, and 21 percent of the DV of potassium, which helps regulate blood pressure and supports kidney and heart function. Additionally, avocados provide 42 percent of the daily requirement for copper, a mineral important for energy production, connective tissue formation and immune system health.
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Nutrients provided by eggs
Health benefits of eggs: According to Healthline, eggs are among the most nutritious foods on the planet, packed with essential vitamins, minerals and high-quality protein. A single large boiled egg provides about 78 calories, 6 grams of protein and 5 grams of fat, as well as a wide range of nutrients, including vitamin A (8 percent DV), folate (6 percent DV), vitamin B5 or pantothenic acid (14 percent DV), vitamin B12 (23 percent DV), riboflavin or vitamin B2 (20 percent DV), phosphorus (7 percent DV), and selenium (28 percent DV). Eggs also contain smaller amounts of vitamins D, E, and B6, as well as calcium and zinc, trace nutrients important for overall health.
The health organization describes eggs as “pretty much the perfect food” because they contain a little bit of almost every nutrient your body needs. Those from pastured or omega-3-enriched chickens are more nutrient-dense and offer higher levels of omega-3 fatty acids and vitamins A and E.
Why eating avocado with eggs is a smart pairing
As explained, both avocados and eggs are nutrient-rich foods. Together, they provide a blend of healthy fats, protein, and essential micronutrients that may support heart health, satiety, brain function, and even skin health.
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Avocado and eggs heal your heart and keep it healthy
Avocados are loaded with monounsaturated fat, a healthy fat that “may help lower bad cholesterol levels, thereby reducing the risk of stroke and heart disease,” according to the American Heart Association. The Heart Foundation adds: “The protein content of eggs and avocados may contribute to heart health. A heart-healthy diet consisting of a variety of proteins may reduce your risk of heart disease.”
Eggs are also considered a high-quality protein, containing all nine essential amino acids. By the way, avocado contains more protein than other fruits.
Avocado and eggs keep you full for longer
The combination of avocado and eggs helps increase satiety, keeping you full for longer. Avocado is a good source of fiber, aids digestion and reduces hunger. One avocado contains about 14 grams of fiber, while a large egg provides about 6 grams of protein.
According to Verywellhealth, the protein in eggs “helps fill you up and keep you full by triggering increased production of hormones that signal your body has eaten enough and lower levels of the hormone that signals hunger.”
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Eggs and avocado may improve brain function
Both avocado and eggs support brain health. Research shows that avocados can improve cognitive function; A study published in Frontiersin found that older adults who ate avocados in the 24 hours before the diet survey scored significantly better on cognitive tests, including memory tests. It concluded: “Avocado consumption was associated with significantly better IWR, DWR (immediate and delayed recall), and overall global cognition score, which remained significant when all relevant confounding factors were controlled.”
Eating eggs and avocados harms skin and hair
The healthy fats and vitamins in avocados and eggs also play a role in skin and hair health. According to EatFresh, avocados are rich in vitamin E, which “helps protect skin from sun damage due to ultraviolet (UV) radiation.” The healthy fats in avocado further support skin elasticity and moisture.
Eggs, on the other hand, are an excellent source of biotin, a nutrient linked to the production of keratin, the protective protein that forms skin, hair, and nails.
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How does eating avocado with eggs increase nutrient absorption?
Pairing avocado with eggs doesn’t just add flavor; It also helps your body absorb nutrients more effectively. Egg yolks contain fat-soluble vitamins A, D, E and K, which are best absorbed when eaten with dietary fat. Verywell Health notes that adding avocado provides these healthy fats, helping the body get more of these essential nutrients.
To summarize the benefits of pairing avocado with eggs, the outlet says, “By adding an avocado, you’re helping your body absorb important nutrients from the egg.”
Disclaimer: The information in this article is for general informational purposes only and should not be relied upon as medical advice. Readers should always consult their physician regarding any health concerns.
