In my opinion, avocado is one of the world’s most powerful and perfect foods.  It contains a high amount of fruit oil which lends to the smooth, nutty taste. Half of an avocado is an excellent source of fiber (4.6g on average).  Other nutrients are potassium, magnesium, iron, copper, and Vitamins A, E, K1, B6, folate, niacin, and lutein.  They also contain phytosterols. This fruit, which is also regarded as a vegetable is known to improve hair and skin quality, and helps to soothe the digestive tract. There are several studies demonstrating the cardiovascular benefits from eating avocados.  Recent studies have also been exploring avocado consumption in supporting weight management and healthy aging.

An easy way to incorporate avocado is simply to slice it up or make a dip out of it.

Lately, my secret weapon for a delicious, flavorful, pop with avocado is….drum roll please….


Vitamin C Enhanced Guacamole


3-5 ripe avocados (mashed)

1/2 purple onion (finely chopped)

3-4 Tbsp cilantro (chopped)

1/2 orange (juiced)

1 lime (juiced)

1/2 – 1 tsp iodized sea salt

Serve with organic corn tortilla chips, carrot chips, or thinly sliced jicama.


Mix all items and serve immediately.

Sometimes I will finish it off by sprinkling on top some Korean red pepper flakes, black sesame seeds, or hemp seeds.

A serving of an avocado only has about 4 mg of Vitamin C, however with the added lime and orange juice it can boost the Vitamin C up to about 60mg!

Easy! Enjoy!

“Either you run the day, or the day runs you, or you eat guacamole”

-Jim Rohn

Katie Abbott, MS, RDN, INHC

Author Katie Abbott, MS, RDN, INHC

More posts by Katie Abbott, MS, RDN, INHC

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