The “Skinny” on Avocados

So, I have been racking my brain trying to choose which important nutrient to write about for supporting healthy skin.

Do I focus on vitamin A because of its ability to reduce sun damage by helping to prevent the breakdown of collagen, and its role in the healing of wounds? Or how about vitamin C, as it is essential for helping dermal collagen maintain its complex shape? Or do I discuss vitamin E, which holds significant anti-inflammatory properties, helping with rashes and other skin flare-ups. Not to mention that vitamins A, C and E are all antioxidants and so help to protect our skin from damaging free radicals and accelerated aging due to ultraviolet light from the sun.

Ah, but then there are essential fatty acids (EFAs), which are also anti-inflammatory and because studies have shown that a deficiency in EFAs result in increased wrinkle formation, and reduced collagen synthesis and skin elasticity.

So, you can see my quandary!

But then I had a Eureka moment! Why not discuss a FOOD that naturally comes packed with ALL of these skin-healthy nutrients?

May I present to you the AMAZING avocado!

The avocado is an incredible source of beta-carotene (the precursor to vitamin A that is more readily available through our diet and is converted to vitamin A in our body), vitamins C and E, and EFAs.

Furthermore, studies specifically examining the beneficial effects of avocados on skin have shown that they are anti-inflammatory and offer protection against ultraviolet damage in skin cells.

Topical application of avocado oil is another great way to support healthy skin and is great for soothing skin conditions, like eczema, and improving acne. Avocados are also an excellent source of biotin (vitamin B7), which is known to help prevent dry skin, and brittle hair and nails, when applied topically.

Plus, avocados are also an excellent source of fibre, magnesium, potassium, vitamin K and many of the Bs, helping support so many other systems and bodily functions.

There are lots of ways to regularly incorporate avocados into your life to support your health goals and to promote healthy skin. They are extremely versatile and easily span the sweet and savoury culinary realms.

Avocado Smoothie oh so Creamy!

For a quick and delicious way to enjoy the skin-health benefits of avocado, add them to your favourite smoothie recipe!  Here is a tried and true green avocado smoothie that even your kids will adore!

In a blender or food processor, add the following, one ingredient at a time. Blend well in between each addition for a super creamy shake!

  • 1 ripe avocado
  • 1 fresh squeezed lime
  • 1 ripe mango, banana or both
  • 1 peeled small zucchini
  • 1 scoop of your favourite plain or vanilla protein powder
  • 2 Tbsp hemp hearts
  • 1-2 Tbsp avocado oil
  • cashew milk or oat milk until the consistency you like
  • blend 2-3 ice cubes in to make it cold and frothy

Enjoy!

If you are interested in learning more about avocados or other foods that can help rejuvenate your skin, call the clinic and book a nutritional consultation. Your skin will thank you!

Resources:

Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi: 10.1080/10408398.2011.556759. PMID: 23638933; PMCID: PMC3664913.

Evans JA, Johnson EJ. The role of phytonutrients in skin health. Nutrients. 2010;2(8):903-928. doi:10.3390/nu2080903

Masaki H. Role of antioxidants in the skin: anti-aging effects. J Dermatol Sci. 2010 May;58(2):85-90. doi: 10.1016/j.jdermsci.2010.03.003. Epub 2010 Mar 17. PMID: 20399614.

Nachbar F, Korting HC. The role of vitamin E in normal and damaged skin. J Mol Med (Berl). 1995 Jan;73(1):7-17. doi: 10.1007/BF00203614. PMID: 7633944.

Rosenblat G, Meretski S, Segal J, Tarshis M, Schroeder A, Zanin-Zhorov A, Lion G, Ingber A, Hochberg M. Polyhydroxylated fatty alcohols derived from avocado suppress inflammatory response and provide non-sunscreen protection against UV-induced damage in skin cells. Arch Dermatol Res. 2011 May;303(4):239-46. doi: 10.1007/s00403-010-1088-6. Epub 2010 Oct 27. Erratum in: Arch Dermatol Res. 2011 May;303(4):299. PMID: 20978772.

Schagen SK, Zampeli VA, Makrantonaki E, Zouboulis CC. Discovering the link between nutrition and skin aging. Dermatoendocrinol. 2012;4(3):298-307. doi:10.4161/derm.22876

Zinder R, Cooley R, Vlad LG, Molnar JA. Vitamin A and Wound Healing. Nutr Clin Pract. 2019 Dec;34(6):839-849. doi: 10.1002/ncp.10420. PMID: 31697447.