In praise of the avocado: Why avos are so good for you
South Africa's lucky to have avos available all year round as both the green- and dark-skinned varieties are grown here.
Avocado, healthy meal. Pexels/Valeria Boltneva
CapeTalk's Sara-Jayne Makwala King talks avocado joy with dietician Dr Monique Piderit.
'Some smashed avo on toast with a drizzle of olive oil and a crack of salt.... ahhh!'
That's avocado lover Sara-Jayne Makwala King waxing lyrical about the buttery flesh of this health-boosting fruit.
She's not alone - even though they may be pricey, research commissioned by the South African Avocado Growers’ Association (SAGA) shows that avocado buying has shifted significantly from an impulse buy to a planned purchase, rising from 36% planned in 2012 to 70% in 2025.
And we're lucky to have avos available all year round as both the green- and dark-skinned varieties are grown here.
As SAGA says, whichever you choose, they're all equally delicious and nutritious.
Sara-Jayne finds out more about the health benefits of avos from Dr Monique Piderit, a registered dietitian consulting for the Association.
Dr Piderit says dieticians love this fruit specifically because it's nutrient-dense.
"This means avocados pack a lot of goodness, a lot of nutrients into every little bite. They contain a healthy fat - the kind you find in olive oil which is what we call monounsaturated fat, so they keep the heart happy and cholesterol in check."
Dr Monique Piderit, Dietician
Avos are also a good source of fibre, which is essential for that all-important gut health.
"They are good for digestion and keep us regular. That is an absolute win!"
"Also, they're naturally low in sodium, a component of sulphate, and low in sugar."
"It's a combination of all this - the fibre, the nutrients, that really helps us feel full and satisfied."
Dr Monique Piderit, Dietician
On top of that, these green- or dark-skinned nutrition powerhouses add flavour to the meals that we enjoy.
Avocados are a dream ingredient for many diets or dietary patterns, Dr Piderit goes on.
They serve as a perfect plant-based alternative if you want to replace things like butters, creams or mayonnaise, still giving you a creamy feel without using animal products.
"They also fit beautifully into a Mediterranean diet with the focus on healthy fats. We're getting whole food, minimal processing, all of that from avos."
"And then they're vegan and vegetarian friendly; they boost a lot of the flavour into meals with no compromises, so all-round a win no matter what diet or dietaty pattern youre looking at."
Dr Monique Piderit, Dietician
If you're looking for more ways to incorporate avocado into your own diet, you'll find a feast of recipes on the SAGA website.
To hear more from Dr Piderit, listen to the interview audio at the top of the article