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Avocados Straight from Mzansi

Proudly South African, Perfectly Delicious

Explore More

Avocados Straight from Mzansi

Proudly South African, Perfectly Delicious

Explore More
Subtrop Marketing Event

SAAGA Research Symposium

12 February 2026 | Merensky Agricultural Academy, Tzaneen

Join us for an exciting day of networking, research, and insights into the latest trends in the South African Avocado industry.

Event Details

Latest Recipes

Avo, Biltong and Basil Toast 

Roast Veg & Avo Mayo Wraps

Avo Pastry Tart 

Avo & Curried Shrimp Cocktail

Caramelised Onion & Avo Pizza

Dairy-free Avo Smoothie

Reasons to Love Avocado

Heart
Published in The American Journal of Clinical Nutrition*1, a 2018 study found that those who eat avocados (compared to those who don’t) had higher levels of good HDL cholesterol. This is likely due to the high amount of heart-healthy monounsaturated fat found in avocados. Avocados are also naturally cholesterol free, an added bonus in heart health.
Blood Pressure
Avocados contain potassium, a mineral that when included as part of a healthy diet contributes to normal blood pressure. Avocados are also naturally free from sodium which may increase the risk of high blood pressure if consumed in excess.
Eyes
Published in the scientific journal Nutrients*2, researchers in America found that people who ate one avocado a day over six months had higher levels of lutein in the blood. Avocados are a source of lutein, a phytochemical that accumulates in the eye. Lutein, along with another phytochemical called zeaxanthin, has been found to be protective against a common eye disorder in the elderly called age-related macular degeneration.
Brain
In the same study mentioned (for the eyes) above, people who ate an avocado daily also had significant improvements in their memory, cognition and problem-solving abilities. The lutein in avocados, along with monounsaturated fats, fibre and other bioactive compounds, make this fruit particularly attractive for a healthy brain.
Pregnancy
A mother’s diet during pregnancy plays a crucial role in influencing the growth of her baby and a healthy birth. Avocados are a nutrient-dense food consisting of a unique combination of dietary fibre, healthy fats, and vitamins and minerals such as potassium, magnesium, vitamin E, vitamin K and folate, all important as part of a healthy diet for both mom and growing baby.
For the Gut
The fibre in avocadoes in a unique combination of ¾ insoluble fibre and ¼ soluble fibre. Our gut needs different types of fibres to keep it healthy, each of which has different jobs in the gut. Soluble fibre acts like a mop and helps absorb fluid in the gut, forming a soft gel-like substance that helps the stool pass easily through the gut. Insoluble fibre acts like a broom, roughly sweeping through the length of the gut to remove waste. But fibre does far more than just keep us regular and may play a role in preventing colon cancer, lowering cholesterol, and even helping with weight loss.
For the Waistline
Avocados can be helpful as part of a successful energy-controlled diet for weight loss. Researchers have found that the monounsaturated fats in avocado give a quicker feeling of fullness which reduces overeating. The richness may also help make the diet more appetizing, reducing the temptation to binge on foods high in sugar and bad fats.
Hair and Skin
Avocados are high in a B-vitamin called biotin which contributes to the maintenance of normal hair and skin. Nourish your hair and skin from the inside out by adding avocado to your meals.
Heart
Published in The American Journal of Clinical Nutrition*1, a 2018 study found that those who eat avocados (compared to those who don’t) had higher levels of good HDL cholesterol. This is likely due to the high amount of heart-healthy monounsaturated fat found in avocados. Avocados are also naturally cholesterol free, an added bonus in heart health.
Blood Pressure
Avocados contain potassium, a mineral that when included as part of a healthy diet contributes to normal blood pressure. Avocados are also naturally free from sodium which may increase the risk of high blood pressure if consumed in excess.
Eyes
Published in the scientific journal Nutrients*2, researchers in America found that people who ate one avocado a day over six months had higher levels of lutein in the blood. Avocados are a source of lutein, a phytochemical that accumulates in the eye. Lutein, along with another phytochemical called zeaxanthin, has been found to be protective against a common eye disorder in the elderly called age-related macular degeneration.
Brain
In the same study mentioned (for the eyes) above, people who ate an avocado daily also had significant improvements in their memory, cognition and problem-solving abilities. The lutein in avocados, along with monounsaturated fats, fibre and other bioactive compounds, make this fruit particularly attractive for a healthy brain.
Pregnancy
A mother’s diet during pregnancy plays a crucial role in influencing the growth of her baby and a healthy birth. Avocados are a nutrient-dense food consisting of a unique combination of dietary fibre, healthy fats, and vitamins and minerals such as potassium, magnesium, vitamin E, vitamin K and folate, all important as part of a healthy diet for both mom and growing baby.
For the Gut
The fibre in avocadoes in a unique combination of ¾ insoluble fibre and ¼ soluble fibre. Our gut needs different types of fibres to keep it healthy, each of which has different jobs in the gut. Soluble fibre acts like a mop and helps absorb fluid in the gut, forming a soft gel-like substance that helps the stool pass easily through the gut. Insoluble fibre acts like a broom, roughly sweeping through the length of the gut to remove waste. But fibre does far more than just keep us regular and may play a role in preventing colon cancer, lowering cholesterol, and even helping with weight loss.
For the Waistline
Avocados can be helpful as part of a successful energy-controlled diet for weight loss. Researchers have found that the monounsaturated fats in avocado give a quicker feeling of fullness which reduces overeating. The richness may also help make the diet more appetizing, reducing the temptation to binge on foods high in sugar and bad fats.
Hair and Skin
Avocados are high in a B-vitamin called biotin which contributes to the maintenance of normal hair and skin. Nourish your hair and skin from the inside out by adding avocado to your meals.