Why avocados are a must-have in your summer diet

Avocados: Packed with monounsaturated fats and fibre, avocados can help improve cholesterol levels. Adding avocado slices to your salads, sandwiches, or using it as a spread on toast can provide numerous health benefits. Avocados are also rich in potassium, which helps manage blood pressure, and they contain vitamins and antioxidants that support overall health. (Image: Canva)

If you haven't tried guacamole, you're truly missing out. Made with avocados, this delicious dip has become a staple in Mexican cuisine and beyond. The best part? Avocados have become more accessible and affordable than ever before. Plus, with summer approaching, avocados are the perfect nutrient-dense fruit—packed with healthy fats, vitamins, and minerals—to keep you nourished during the hotter months.

We talked to a nutritionist to understand the full benefits of eating avocados, and how it can become a nourishing part of your diet.

• Hydration and electrolyte balance

Avocados have high water content, which helps maintain hydration and regulates body temperature in hot weather. "They are rich in potassium, which prevents dehydration, muscle cramps and heat exhaustion," explains Sadhna, nutritionist at HereNow Official.

• Cooling and anti-inflammatory properties

The monounsaturated fats in avocados have anti-inflammatory effects that can help soothe heat-induced inflammation. "The presence of lutein and zeaxanthin also protects the skin from UV radiation and sun damage," Sadhna notes.

• Gut health and digestion

According to Sadhna, the soluble fibre in avocados promotes gut microbiome health by feeding beneficial bacteria and preventing bloating and indigestion. "Natural digestive enzymes aid in the breakdown of fats and proteins—making them easier on the stomach during hot weather."

• Energy boosting and satiety

The healthy fats and fibre in avocados provides long-lasting energy, Sadhna explains, which prevents sudden energy crashes in the heat. She adds, "Their low glycemic index helps stabilise blood sugar levels, reducing fatigue and dizziness associated with dehydration."

• Skin and hair nourishment

Avocados are rich in vitamin E,C and biotin, essential for maintaining skin elasticity, hydration and hair strength. "The healthy fats help keep the skin soft and moisturised—combating dryness and sun damage," Sadhna notes.

Avocado toast with flaxseeds (Image: Canva)

Here's how to include avocados in your diet, as per Sadhna:

• Avocado smoothies blended with coconut water, banana, spinach, and a dash of lemon juice.
• Avocado salads with cucumber, tomato, and feta cheese, drizzled with olive oil and lemon dressing.
• Avocado toast spread on whole-grain toast, topped with cherry tomatoes, poached eggs, and flaxseeds.
• Guacamole made with mashed avocado, lime juice, onions, cilantro, and jalapeños.
• Avocado and yogurt dip blended with Greek yogurt, garlic, and mint for a protein-rich dip.
• Cold avocado soup blended with cucumber, lemon, and coconut milk for a refreshing summer dish.

While avocados are excellent summer food, they should be consumed in moderation, especially by individuals with kidney disease, IBS or allergies. "By incorporating avocados in smoothies, salads, dips or soups, you can maximise their health benefits while keeping you summer diet refreshing and balanced," Sadhna concludes.