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​Which Has the Most Health Benefits: Eggs or Avocados?


Both eggs and avocados have had their share of demonizing. During the misguided low-fat craze of the 1990s, trendy restaurants whipped up egg-white omelets, and Mexican restaurants put the guacamole on the naughty side of the beans and rice, where many health-conscious people left it, never realizing that it was probably one of the healthiest things on the plate.


Happily, the benefits of both eggs and avocados are now well known, and we're back to enjoying our fill of these delicious and nutritious foods.



Egg yolks contain heme iron, which is the easiest form of iron for the body to absorb. About 20 percent of women are iron deficient, which can make you feel tired and irritable, appear pale, and experience irregular heartbeats.


The choline in eggs helps to keep your brain sharp, and it's an essential nutrient for pregnant women and nursing mothers. Studies on older patients reveal that those who ingested high amounts of choline performed far better on memory tests, and their brains showed fewer signed of dementia-related brain changes.


Eggs are also great sources of high quality protein, which our bodies need to repair old or damaged tissue. One egg has as much protein as about 30 grams of beef, chicken, or fish.



Avocados have more potassium than bananas. One of the most lacking nutrients in a Western diet, potassium is essential for reducing blood pressure and for ensuring optimal organ health.


Avocados are super heart-healthy, too. Studies show that eating avocados can help reduce bad (LDL) cholesterol by about 22 percent and can raise good (HDL) cholesterol by 11 percent. Eat avocados, and you may see your triglycerides drop by 20 percent.


Avocados provide your body with healthy, monounsaturated fat, which can boost weight loss, improve brain and heart health, and help your body absorb other important nutrients. Some antioxidants as well as vitamins like A, D, and E are fat soluble, which means your body can't make use of them unless there's fat present.


What the heck, they’re both tasty, healthy choices. Also, both avocados and eggs can help you feel fuller, so either one is a great choice for those trying to lose weight. In fact, a recent study found that eggs were better than protein-enhanced cereals for helping people lose weight.


The Best Way to Eat Eggs and Avocados

Believe it or not, slicing an avocado into your omelets is not only delicious, but it'll give you a powerful nutritional punch to help keep you alert until lunch time. Frying eggs in butter or oil sort of defeats the purpose, but using olive oil is a healthier - and more delicious - option. Or you can boil those babies up and make an egg salad sandwich for your lunch. Instead of glopping on the mayo, smash up an avocado and pile it on the bread.


Avocados are great in guacamole, or you can slice one in half, sprinkle it with a little salt, and eat it out of the shell with a spoon. Avocados are excellent on hamburgers or in salads, and you can even bake with them - chocolate and avocados combine to make a rich, moist cake for a special occasion.


So what’s your favorite way to eat eggs or avocados?