Zoe's Letters of the Month

Question

Dear Zoe,

How much fiber is there in one avocado?

Thanks,
Maree

Response

Hi Maree,

Avocado contains 30% of your recommended daily intake of fiber. Refer to our Nutrition Info Panel for detailed nutritional information.

Thanks
Zoe

Question

Hi Zoe,

Does avocado cause or worsen pimples/acne?

Thanks,
Sarah

Response

Hi Sarah,

Acne is a skin ailment in which the sebaceous glands become inflamed. Acne generally begins to manifest during adolescence and is caused by overactivity of the sebaceous glands. The sebum produced by the glands cannot escape because the hair follicles become blocked by keratin. The keratin blockage becomes black, forming blackheads.

The fat found in avocado has a slight anti-inflammatory effect on the skin.

Thanks
Zoe

Question

Hi Zoe,

How can I stop myself from snacking on lollies, chocolate and other unhealthy things? I know I shouldn't do it, but that doesn’t stop me. I eat healthy otherwise but cannot resist temptation. I try to keep things like that out of my house but one way or another there is always times when the temptation is there. It would be nice to know if I could be around the bad stuff and just not have it.

Thanks,
Jess

Response

Hi Jess,

It can be really frustrating when you are trying to do the 'right' thing but all you want to eat are the 'wrong' foods.

Start making healthy changes slowly. Write a 7-day meal plan and focus on breakfast and snacks for the first week, lunch on the second week and dinner the last week.

Avocados contain beneficial fats that the body needs; they are helpful in keeping you feeling full and satisfied. They also help with cholesterol levels and weight loss. They have beneficial fats called essential fatty acids that help lower the bad LDL cholesterol level and increase the good HDL cholesterol levels.

It is important that you make dietary changes that help keep you healthy, such as cutting out palm oil, coconut oil, butter, gee, lard and cooking margarine. Mayonnaise, fully cream dairy products, fatty meals, processed meats, cakes, biscuits, chips, savoury snacks, deep fried nuts and meats, pies, and sausage rolls. This is a good place to start.

Remember your health is everything.

Enjoy.
Zoe

Question

Hi Zoe,

I have a high cholesterol, so want to know is avocado good to consume daily instead of butter?

Regards,
Jesis

Response

Hi Jesis,

Cut out foods high in saturated or trans fatty acids such as animal products, dairy products, coconut milk and fried or heated oils as this will help to decrease the bad LDL's cholesterol in your blood.

You can add more foods high in monounsaturated fats such as avocados as they help in increasing beneficial cholesterol called HDLs.

Enjoy.
Zoe

Question

Hi Zoe,

Do avocados and carrots contain Fructose?

Thanks,
Marisa

Response

Hi Marisa

Avocados contain a small amount of natural fructose but avocados are very low GI.

Thanks,
Zoe

Question

Dear Zoe,

Is it ok to have an avocado every day or as some people say that is too much, are they too fattening for you? How many should one person have in a week?

Thanks,
Sussie

Response

Hi Sussie

Avocados contain beneficial fats that the body needs. These fats are helpful with cholesterol levels and weight loss. They have beneficial fats called essential fatty acids that help lower the bad LDL cholesterol level and increase the good HDL cholesterol levels.

It is important that you make dietary changes that help lower cholesterol levels like cutting out palm oil, coconut oil, butter, gee, lard and cooking margarine. Mayonnaise, fully cream dairy products, fatty meals, processed meats, cakes, biscuits, chips, savoury snacks, deep fried nuts and meats, pie, sausage rolls. This is a good place to start.

Remember you’re health is everything.

Good Luck,
Zoe

Question

Hi Zoe,

I would like to know if avocados are high in potassium, and what is the RDI?

Thanks,
Domenic

Response

Hi Domenic,

Yes, avocados are a great source of potassium and contain 24% (485mg per 100g) of your RDI. Visit our Nutrition Info Panel for more details.

Kind Regards,
Zoe

Question

Hi Zoe,

I love Avocados, are they ok to eat any time? Like in the middle of the day, in the morning and before meals?

Thanks,
Angela

Response

Hi Angela,

As avocados have such a high nutrient content, they are fine to eat at anytime of the day. You can read more about their nutrients on our Nutrition Information page.

Enjoy,
Zoe

Question

Hi Zoe,

I have a 6 month old baby and I have just started him on solids. I love avocados and want to introduce it to my son too. I would like to know how much of it is good for him and how often I can give it to him.

Thanks so much, take care
Angie

Response

Hi Angie,

Avocados are packed full of vital nutrients such as monounsaturated fats which are great for your baby's brain and nervous system, and you can feed your baby avocados every day.

Regards,
Zoe

Question

Hi Zoe,

I am trying to lose some weight with protein shakes. I have them in the morning and at lunch, and then I have a healthy low fat dinner, such as chicken breast or fish with salad or veggies. I love avocados and my sister in law makes the best dip ever and uses plenty of these mixed with herbed spices. If I make the avocado dip with some plain crackers for a little snack, will I be undoing all my hard work? This guacamole uses no sour cream. Also, I have very high cholesterol.

Thanks,
David

Response

Hi David,

It sounds like you are doing a good job and eating a healthy avocado dip with vegetable sticks is a brilliant and healthy snack. It will not only keep you feeling full, but it will also help give your body the good monounsaturated fats that help increase good cholesterol.

Keep going!!
Zoe

Question

Hi Zoe,

Are avocados high in carbs?

Regards,
Jill

Response

Hi Jill,

Avocados contain 0.66 carbohydrates (sugar) per 100g and 1.3g per 190g.

Read our Nutrition Info Panel for more nutrition details.

Thanks,
Zoe

Question

Hi Zoe,

We have many avocado trees on our property. We are waiting for the first ones to arrive, but when they do, we will have so many that we don’t know what to do with them! Just wanting to know a few things we could do with them. I’m really interested in using avocado on my skin, but how? Is there a recipe to make it up with?

Regards,
Tara

Response

Hi Tara,

How exciting, you lucky thing! If you have an overflow, try freezing them. If you are going to freeze avocados, remove the seed and skin first, and then cut it into cubes.

A wonderful dessert you could also try is frozen avocado and banana blended together.

Check out our Beauty Recipes for some avocado on skin uses too.

Enjoy,
Zoe

Question

Hi Zoe,

I am concerned with the fat content of avocados. I have just started on my lifestyle change and am counting calories and fat to lose weight. I have always loved avocados but I don’t think I can afford to use up so much of my daily fat/calorie allowance by eating avocados.

Thanks,
Chris

Response

Hi Chris,

Avocados are very helpful with cholesterol levels. They have beneficial fats called essential fatty acids that help lower the bad LDL cholesterol level and increase the good HDL cholesterol levels.

It is important that you make dietary changes that help lower cholesterol levels, like cutting out palm oil, coconut oil, butter, ghee, lard and cooking margarine. Also cutting out things like mayonnaise, full cream dairy products, fatty meals, processed meats, cakes, biscuits, chips, savoury snacks, deep fried nuts and meats, pie, sausage rolls are a good place to start.

Remember your health is everything and avocado offers some vital nutrients for your body.

Thanks
Zoe

Question

Hi Zoe,

How much avocado can you eat in a day and, what is the impact of that on a person's health? I also have a large tree with lots of avocados on it. I therefore eat avos every day, is that too much?

Thanks,
Maurice

Response

Hi Maurice,

Avocados contain no cholesterol in fact, they are high in beneficial forms of fats that help decrease bad LDL cholesterol and increase good HDL cholesterol levels. There is no research to indicate the right portion size for an avocado, however, ½-1 avocado per day would be my recommendation based on a healthy diet and active lifestyle. It is very important that you throw out fried and heated fats and processed foods from your diet and aim to eat as much fresh fruit and vegetable with lean protein.

They are a wonderfully versatile fruit that can be used in many ways- add an avo instead of butter on your morning toast or sandwich, or use it in smoothies instead of milk andadd a little water if it is too thick. One on my favourite avocado recipes is avocado and pasta. Simply mash an avocado, add chopped tomato, some freshly chopped basil, extra virgin olive oil and a little salt and pepper. Mix all the ingredients together and then add it to your cooked pasta. You can also add cooked prawns or chicken for protein.

Enjoy.
Zoe

Question

Hi Zoe,

I have been trying to lose weight and I often eat an avocado out of the shell (plain) as a snack, rather than reaching for chips or chocolate. Is this ok? Or am I sabotaging my diet by consuming the calories and fats associated with avos?

Thanks,
Kathy

Response

Hi Kathy,

Avocados are a brilliant shack and much healthier than the chips and chocolate. If you are concerned about fat gain, aim to keep your portion to ½ an avocado per day. In addition, make sure your overall diet and lifestyle (including exercise) is as healthy as it can be.

Thanks,
Zoe

Question

Hi Zoe,

On average, I eat half an avocado a day. I substitute avocados for butter and always have it on sandwiches, as a topping on other foods and by itself in a salad. How much avocado per day is too much? Is eating too much harmful?

Thanks,
Mary

Response

Hi Mary,

Avocados are so good for you and are a healthy alternative to high saturated spreads, such as mayo or butter. A good consumption for the average person to aim for is ½ to 1 avocados per day.

Thanks,
Zoe

Question

Hi Zoe,

I have gestational diabetes and was wondering how much GI was in an avocado? I love avocados and want to eat them, but not sure if I’m not sure if I can?

Thanks so much in advance.
Sonya

Response

Hi Sonya,

Avocados are full of vital nutrients that are very healthy when living with diabetes; the GI is 15.

Thanks and enjoy.
Zoe

Question

Dear Zoe,

What are the vitamin and other nutritional properties in an avocado? What is a nutritionally adequate amount of an avocado for an adult, for a six year old, and a 10yr old? On average, we each have half to a whole avocado in a day. Conflicting information points to avocado having a 'fatty component', but we all love the taste and smooth texture. Could you please provide some more nutritional information?

Thank you,
Kitty

Response

Hi Kitty,

Avocados a pack full of nutrients with the benefit of beneficial fats, not harmfully fats, that the entire family will love. They are so healthy everyone can eat up to one avocado a day in a balanced diet.

For more nutritional info, please see our Nutritional Information page.

You can also find info on recommended body fat levels for men and women in this article of mine.

So enjoy.
Zoe

Question

Hi Zoe,

I am looking to lose about 10 kilos. Could you please suggest an eating plan that is good for detoxing?

Thank you,
Rhonda

Response

Hi Rhonda,

Below are some important rules to guide you when eating. You can also check out my Avocado Detox diet for the New Year.

• Eat less then you are use to. The average person over eats by 25%.
• Chew your food longer than you are use to. 20 times each mouthful.
• Never overfill your stomach.
• Leave at least 1-hour between eating fruit and your next meal.
• Drink 2-3L of filtered water each day.
• Cut out all alcohol, caffeine, bottle juices, soft drinks
• Eat low GI carbohydrates such as brown rice, quinoa, barley, millet, buckwheat
• Try not to mix protein with carbohydrates i.e. pizza
• Cut out dairy, use avocado instead of butter or margarine
• Leave at least a two-hour break between meals this includes snacks
• Eat a mid-morning and mid-afternoon snack.
• Eat salad dressed with cold pressed olive oil i.e. olive oil.
• Eat fish, lean chicken, lean turkey, tofu and beans instead of red meat.
• Use root vegetables (organic) in cooking and salad.
• Eat as much raw food as possible.

Thanks,
Zoe

Question

Dear Zoe,

I was told that people with 'O' blood group should avoid an avocado diet. (This is according to the 'Eat according to your blood group'). Appreciate your advice.

Thanks a lot!
Sal

Response

Hi Sal,

The most important aspect when following any diet is to make sure the food you are eating helps you feel healthy. If you feel healthy when you eat avocado, keep eating them!

Thanks,
Zoe

Question

Hi Zoe,

I am about to undergo 5 weeks of radiation/chemo treatment. What are the best ways to enjoy avocados and are they alright to eat during this treatment?

Thank You,
Susan

Response

Hi Susan,

I'm sorry to hear you're not well. Avocado, like all fruits and vegetables, are ok to eat during this treatment. You can also get lots of nutrients into your diet in a small amount of avocado. You can simply spread avo on toast or add it to a smoothie.

Good luck,
Zoe

Question

Dear Zoe,

How many avocados should I consume each week? Is it possible to eat too many?

Thanks,
Elicia

Response

Hi Elicia,

Avocados are jam packed full of different vitamins, minerals, fibre and beneficial fats. If you are worried about weight gain, keep your portion to ¼ to ½ per day and make sure the rest of your day is healthy.

Good luck,
Zoe

Question

Dear Zoe,

I am 31 and have been chubby since childhood. My weight gain area is just my abdomen, particularly the lower area. The days I eat moderately is when my stomach looks flat, otherwise it's hard to maintain. Can you please tell me what to do and more importantly, what I should be eating?

Aisha

Response

Hi Aisha,

Avocados contain beneficial fats that the body needs. They are helpful with cholesterol levels and weight loss. They have beneficial fats called essential fatty acids that help lower the bad LDL cholesterol levels and increase the good HDL cholesterol levels.

It is important that you make dietary changes that help lower cholesterol levels and weight, like cutting out palm oil, coconut oil, butter, gee, lard and cooking margarine, mayonnaise, full cream dairy products, fatty meals, processed meats, cakes, biscuits, chips, savoury snacks, deep fried nuts and meats, pies, sausage rolls. This is a good place to start.

And don't forget to exercise.

Remember you're health is everything.

Enjoy.
Zoe

Question

Hi Zoe,

I love avocado. I'm on a diet now and I would like to know if they are good to eat, or if they're too high in fat?

Thanks,
Lorraine

Response

Hi Lorraine,

Avocados are high in beneficial fats called monounsaturated fats which are helpful in increasing the good HDL cholesterol in the body. Include ¼ - ½ of an avocado as part of a balanced healthy diet including exercise.

Enjoy.
Zoe

Question

Dear Zoe,

I eat avocado nearly every day. How much is too much, to be consuming on a daily basis?

Thanks,
Joanna

Response

Hi Joanna,

Considering you are eating a healthy and balanced diet including daily exercise, the correct amount of avocado is ½ to 1 per day.

Enjoy.
Zoe

Question

Hi Zoe,

I'm breastfeeding my 5 1/2 month old baby boy. I've been told that I need to include more good fats in my diet to help him feel more satisfied after a feed. I'm allergic to nuts, but I am eating avocado every day. What other good fats can I eat?

Thanks,
Jane.

Response

Hi Jane,

Other excellent fats to add to the diet are flaxseed oil, oily fish, and of course 1-2 avocados per day are excellent.

Enjoy.
Zoe

Visit our Mothers Group section for more health info for Mums, babies and the entire family.

Question

Hello Zoe,

I have a 7 month old who loves avocado. But I find they don't keep well in the fridge, even when I mash & seal them in an air tight container.

My question is can you freeze mashed avocado? I was planning to put them in ice cube trays like her other foods.

Kind regards,
Danielle.

Response

Hi Danielle,

Yes, avocados freeze very well. Try cutting them into cubes and keep them in an airtight container. Alternatively, you can puree the avocado (banana works well too) and place the mixture into an ice cube tray and freeze.

Thanks,
Zoe

Find out more about storing, peeling and preparing avocados in our How To section.

Question

Hi Zoe,

I had been storing a cut avocado in my fridge for 3 days and it looked like it was starting to become infested with these brown worm-like things.. is this normal for avocados?

With thanks,
Danielle.

Response

Hi Danielle,

Wow that sounds disgusting and no not normal. In future squeeze a little lemon juice and keep it in an air tight container.

Thanks,
Zoe

Click here for more information on storing avocados..

Question

Hi Zoe,

What is the health benefit of taking avocado? Is it high in anti-oxidant? Is it good to bring down the cholesterol level? What's the suggested daily intake amount?

Cheers!!
Eliza

Response

Hi Eliza,

Avocados contain no cholesterol, in fact they are high in beneficial forms of fats that help decrease bad LDL cholesterol and increase good HDL cholesterol levels. Half an avocado per day is the recommended portion. It is very important that you cut out fried and heated fats, and processed foods, and aim to eat as much fresh fruit and vegetable with lean protein in your diet.

Avocados are a wonderfully versatile fruit that can be used instead of butter on your morning toast or sandwich. One on my favourite avocado recipes is avocado and pasta. Simply mash an avocado, add chopped tomato, some freshly chopped basil, extra virgin olive oil and a little salt and pepper. Mix all the ingredients together and then add it to your cooked pasta. You can also add cooked prawns or chicken for protein.

Enjoy.
Zoe

Question

Hi Zoe,

I noticed on this website that an avocado has 5g of fat per serve. Can you please tell me what a serving size is, and an accurate measure of fat per each? I have a baby with cystic fibrosis, he requires a high calorie diet, so I think avocados would be great to include in his diet. I require the figures so I can calculate how much medication he requires to eat them etc..

Thank you,
Shannon

Response

Hi Shannon,

The serving is based on: NUTRIENT Units Value per 100 grams (1) Value per 190 grams

Best of luck,

Thanks,
Zoe

For more information on the nutrition value of avocados, click here.

Question

Dear Zoe,

I've just learnt I’m pregnant. At present I’m eating an entire avocado for lunch each day on corn cruskets, as that's what I'm craving. I was just wondering if I should be concerned about the Vitamin A content of the avocado's, considering I'm eating 7 a week! I hope they’re not a problem, as I’m thoroughly enjoying this combination and know what a nutrient rich fruit they are.

Thanks for you help,
Melissa

Response

Hi Melissa,

Your recommended daily intake for Vitamin A is between 5,000 to 10,000 IU.
A medium sized avocado contains 1,250 IU.
 
It’s always smart to be careful, but you would be able to eat a lot of avocado without it being a problem.

Thanks,
Zoe

For more information on the nutrition value of avocados, click here.

Question

Dear Zoe,

My husband has been diagnosed with slightly higher than normal cholesterol levels. Is avocado good for him and if so, in what forms can he eat it? Also, we are both obese and are in the process of losing the excess weight. Will avocado help or hinder this process? Thanks
Cheryl

Response

Hi Cheryl,

Avocados contain no cholesterol in fact they are high in beneficial forms of fats that help decrease bad LDL cholesterol and increase good HDL cholesterol levels. It is very important that you leave out fried and heated fats and processed foods and aim to eat as much fresh fruit and vegetable with lean protein in your diet.

Avocados are a wonderfully versatile fruit that can be used instead of butter on your morning toast or sandwich. You can also use it in smoothies instead of milk and add a little water if it is too thick. One of my favourite avocado recipe is avocado and pasta. Simply mash an avocado, add chopped tomato, some freshly chopped basil, extra virgin olive oil and a little salt and pepper. Mix all the ingredients together and then add it to your cooked pasta. You can also add cooked prawns or chicken for protein

Enjoy.
Zoe

Question

Hi Zoe,

I am interested in all there is to know about avocados, as I've read how healthy they are. I want to know how to enjoy them, as I'm not keen on avo by itself. I find it a bit pasty and sickly. I have tried mashing it up to put it in my children’s yoghurts (apricot flavour), but I think I put too much in because they both didn't like the taste and wouldn't eat it.

Also, I would like to know more about how to put avo on your face, hair and feet. Does any of it help or is it just better to eat it?

Thank you.
Joanne

Response

Hi Joanne,

Getting children to eat anything new can be difficult. Try adding less avocado and mash it with a little honey and oats.

Using avocado as a beauty product is great for the health of your skin, feet or hair. This is partially because of the beneficial fats and the Vitamin E content, both of which is highly moisturising and nourishing.

For a good feet defoliant, mix an avocado with some roughly crushed nuts or something that you can use as a gentle exfoliate.  Then simply rub them over your feet each night.

Enjoy,
Zoe.

Question

Hi Zoe,

I’ve been eating a 100% raw vegan diet for over 4 months. I’ve heard a lot about Dr. Graham’s 80/10/10 Plan. With a fat ratio of 10%, I miss avocados. I like to eat them by the whole...sometimes more than one a day. But, I DO want to lose some weight.

Will avocados prevent weight loss, if eaten daily?

Emily

Response

Hi Emily,

A raw diet is very important as it is very high in vitamins, minerals and enzymes but so is having beneficial fats in your diet. I recommended 1/2 an avocado per day. This will help keep you in a balance fats intake and as long as you are healthy and exercising, you wont put on weight.

Enjoy.
Zoe

Question

Hi Zoe,

How much iron does an average avocado contain?

Thanks.
Bev

Response

Hi Bev,

The content of iron in an average 190gram avocado is 1.0mg. Your recommended daily intact of iron is between 10-20mg.

Thanks
Zoe

Question

Hi Zoe,

My name is Mira and i am 21 years old and 45kg weight. I like avocados so much. Normally i have 1 to 2 of them everyday. My brother says there is too much fat which increases weight, is this true? Please advise me how much intake daily is good for our healh.

Thanks.
Mira

Response

Hi Mira,

The fat that is in avocados is a beneficial form of fat called essential fatty acids, which the body needs.

Like anything is important not to over eat, I recommend 1/2 to 1 avocado per day. If your diet is very low in fat and you are exercising, a little more is not going to hurt your body.

Enjoy.
Zoe