Fat / Oil
Avocado
8/10 Strong evidence
Tree fruit eaten as a fat source; the dominant source of monounsaturated oleic acid in produce, with carotenoids and fiber adding to its anti-inflammatory profile.
Active compounds
-
Oleic acid
Monounsaturated fat that reduces oxidized LDL and dampens inflammatory gene expression
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Lutein
Carotenoid antioxidant protecting retinal and neural tissue
Helps with
Practical tips
- Preparation
- Eat ripe and raw; spread on toast, slice into salads, or blend into smoothies
- Recommended amount
- 1/2 to 1 avocado daily
- Absorption
- Adding avocado to a salad increases absorption of carotenoids from other vegetables by 2-15x
- Cautions
- Latex-fruit cross-reactivity; high potassium for advanced kidney disease