Need a pick-me-up? Try avocados packed with healthy nutrients.

Health and Wellbeing Coach Francesca Lilleystone writes her weekly column for the Havering Daily.

Lacking nutrients and in need of a natural fruit pick-me-up? Avocados truly are the king and queen of fruit. Packed with essential nutrients and incredibly versatile, they are one of the easiest ways to support overall health, especially for anyone short on time or struggling to maintain a perfectly balanced diet.

Rich, creamy and satisfying, avocados deliver a powerful nutritional punch in a simple, natural form. They are loaded with key vitamins including vitamins K, C and E, all of which play important roles in immunity, skin health and overall wellbeing. Avocados also contain valuable phytonutrients such as lutein and antioxidants including zeaxanthin, which are known to support eye health and protect cells from oxidative stress.

One of the most impressive benefits of avocados is their healthy fat content. These fats are essential for the body and help regulate blood sugar levels, making avocados a great option for sustained energy without spikes and crashes. Because they are filling and nutrient dense, they can also support weight management by keeping you fuller for longer and reducing cravings.

Healthy fats are vital for the absorption and transport of fat-soluble vitamins such as vitamins A, D, E and K. Without these fats, many nutrients cannot be properly absorbed by the body. This is one of the reasons avocados are such a valuable addition to everyday meals.

Skin health is another area where avocados really shine. Their vitamin E content helps protect the skin from damage and supports elasticity, hydration and glow. In Scandinavia, avocados have been studied for their positive effects on skin health, with research highlighting their role in supporting skin resilience and nourishment from the inside out.

At their core, avocados help the body maintain balance, also known as homeostasis, supporting everything from digestion and hormones to energy levels and skin health. They provide the body with what it needs to function smoothly and naturally.

Avocados are also incredibly easy to enjoy. Try an avocado salad for a light, nourishing lunch, or avocado on toast for a simple but powerful breakfast or snack. They can be added to smoothies, mashed into dips or sliced onto meals to instantly boost nutritional value.

Sometimes it really is the simplest foods that make the biggest difference. Avocados are proof that eating well doesn’t have to be complicated to help you feel well.

Avocado nutrition at a glance
A good source of vitamins K, C and E
Contains healthy monounsaturated fats
Rich in fibre for digestion and fullness
Includes lutein and zeaxanthin for eye health
Supports absorption of vitamins A, D, E and K

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