5 Health Benefits of Avocados for Kids

Avocados are more than just a great first food for kids. Check out these five reasons kids should eat more avocado for their growing health.

avocado for kids

With 20 vitamins and minerals, healthy fats, fiber, and antioxidants, avocados are an excellent food for your kids. They are a versatile fruit with a dinosaur-like flesh that you can serve in many different ways. Think first food, dips, or even desserts.

Healthy fats, like the ones found in avocados, are essential in your child’s diet and, unless otherwise stated by your provider, should not be restricted. Fat and cholesterol play a significant role in brain development, so a diet filled with variety, including healthy fats, is needed!

5 Reasons Avocados for Kids are Beneficial

Low in sugar

Avocados are a fruit; however, they contain very little sugar. The sugar present in avocados does not process the same as the table sugar you and I know but is thought of as more of a phytochemical instead. Some research suggests that it may support blood sugar control and weight management. The amount of sugar present is less than any other fruit and is amount about 0.2 grams of sugar in half an avocado (1).

Healthy fats

Kids need fat in their diet, especially early in life, for brain and nervous system development. Avocados contain specific healthy fats called monounsaturated and polyunsaturated fats. These fats also play a role in absorption, play a role in hormones, nervous system tissue, and help your little ones feel full.

The monounsaturated fats are effective in reducing the bad cholesterol or “LDL” and increasing the good cholesterol or “HDL,” which reduces the risk of heart disease later in life (23).

High in fiber

Fiber makes up about 80% of an avocado, which can help your little ones meet adequate intake fiber goals (1). Fiber is important for helping your kids stay full, have healthy digestion (hello regular poops!), and may help to reduce the risk of diabetes.

Vitamin and Mineral Content

Avocados contain 20 different vitamins and minerals like potassium, phosphorus, magnesium, calcium, iron, and zinc.

They are one of the few foods that contain a good amount of vitamin E and C, both of which are antioxidants that work together to benefit each other. A few other vitamins you’ll find are vitamin A, thiamine, folic acid, and niacin, which are all important in overall health for kids.

Antioxidants, like lutein and b-carotene, are beneficial for eye health and are naturally found in avocados!

Nutrient Absorption

A natural ingredient (fat) found in avocados is needed to better absorb vitamins, specifically fat-soluble vitamins (A, D, E, K) and antioxidants.

Nutrient Breakdown of an Avocado

Here’s the breakdown per one half an avocado (1,4).

Protein| 2g

Carbohydrates | 9g

Healthy fats | 15g

Fiber | 7g

Vitamin C | 6mg

Vitamin E | 1.34mg

Vitamin K | 14.3μg

Vitamin A | 126 mg

Calcium | 12mg

Potassium | 487mg

How to Serve Avocado To Kids

 All the health benefits, fun color, and creamy texture, it’s no wonder avocados are one of the top first foods for kids. 

There are a variety of ways you can serve avocados to kids. You can start by mashing it on to a loaded spoon or slicing in a long shape as a first food. You can even roll in infant cereal for easier grabbing. If you have a more experienced eater, smaller cube shapes are appropriate. Try adding a little citrus, like a squeeze of lime, to the avocado for some extra flavor!

Using avocado in recipes, not just plain, is another way to provide a nutritional boost.

first food avocado

The Best Avocado Recipes for Kids

Want to try something more than just guacamole and avocado toast? These avocado recipes for kids are sure to be a hit.

What are your kids favorite ways to enjoy avocado? Be sure to tag me on Instagram @firstbitesnutrition or leave a comment here and let me know!

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Grace is a Dietitian in pediatric nutrition, Mom of two, and founder of First Bites Nutrition. In her work, she teaches parents how to raise a happy, healthy eater for life using evidence-based feeding practices and mindful eating methods to transform their child’s relationship with food, have less mealtime stress, and feel confident in feeding their kids.

2 thoughts on “5 Health Benefits of Avocados for Kids”

  1. Little boy is so little in that picture!! He’s growing up so fast! Great post! I always get confused about HDL vs LDL. Thanks for the clarification!

  2. Pingback: Guide To Growth Chart Percentiles — FIRST BITES

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