Yes, you can definitely eat blueberries and avocado together. In fact, blueberries and avocado make a nutritious and delicious combination that offers many health benefits. Keep reading to learn more about eating blueberries and avocado together, the potential health benefits, recipes and serving suggestions.
The Nutrients in Blueberries and Avocado
Both blueberries and avocado are extremely nutritious foods that offer a variety of vitamins, minerals and antioxidants. Here is an overview of some of the top nutrients found in each:
Blueberries
- Vitamin C – 1 cup provides 24% of the RDI
- Vitamin K – 1 cup provides 36% of the RDI
- Manganese – 1 cup provides 25% of the RDI
- Fiber – 4 grams per cup
- Copper – 1 cup provides 9% of the RDI
- Vitamin B6 – 1 cup provides 5% of the RDI
- Phytochemicals including anthocyanins and flavonols which have antioxidant and anti-inflammatory properties
Avocado
- Fat – 15 grams per 1/2 medium avocado, mostly monounsaturated fat
- Fiber – 7 grams per 1/2 medium avocado
- Potassium – 14% of the RDI per 1/2 medium avocado
- Vitamin K – 26% of the RDI per 1/2 medium avocado
- Vitamin C – 17% of the RDI per 1/2 medium avocado
- Vitamin E – 10% of the RDI per 1/2 medium avocado
- Vitamin B6 – 1/2 medium avocado provides 11% of the RDI
- Folate – 1/2 medium avocado provides 14% of the RDI
- Niacin – 1/2 medium avocado provides 13% of the RDI
- Carotenoids lutein and zeaxanthin which have antioxidant properties
As you can see, both foods provide important vitamins, minerals, fiber, healthy fats and antioxidants. Eating them together can provide a nutritious boost.
Potential Health Benefits
Here are some of the key potential health benefits of eating blueberries and avocado together:
May Support Heart Health
The fiber, vitamin C, vitamin E, potassium and healthy fats in this combo may help reduce blood pressure and LDL (bad) cholesterol. The antioxidants can protect against oxidative damage to blood vessels supporting overall cardiovascular health.
May Help Lower Blood Sugar Levels
Studies show the polyphenols in blueberries may increase insulin sensitivity and reduce blood sugar levels after meals. Monounsaturated fats in avocados may also benefit blood sugar control.
May Boost Immunity
Vitamin C, vitamin E, zinc and antioxidants in blueberries and avocado can help strengthen immune defenses to fight off illnesses.
May Promote Brain Health
Antioxidants like anthocyanins in blueberries may boost cognition and protect the brain from oxidative stress. The healthy fats in avocados also support brain function.
May Aid Digestion
The fiber in both foods can help promote regularity, improve gut health and relieve constipation.
May Support Eye Health
Lutein and zeaxanthin in avocados filter blue light and UV rays to reduce eye strain. Blueberry antioxidants help protect the eyes from damage.
May Help Manage Weight
The fiber and nutrients in this combo can increase feelings of fullness and help manage hunger. Avocados contain monounsaturated fats that support metabolism and weight management.
Nutrition Facts
Here is the nutrition information for 1 cup of blueberries (148 grams) plus 1/2 a medium avocado (50 grams):
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 162 | 8% |
| Total Fat | 8 g | 12% |
| Saturated Fat | 1 g | 5% |
| Monounsaturated Fat | 6 g | N/A |
| Polyunsaturated Fat | 1 g | N/A |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Potassium | 255 mg | 7% |
| Total Carbs | 17 g | 6% |
| Fiber | 7 g | 26% |
| Sugar | 8 g | N/A |
| Protein | 2 g | 4% |
As shown, just 1 cup of blueberries with 1/2 an avocado provides a significant amount of important vitamins, minerals and fiber along with monounsaturated fatty acids and minimal saturated fat.
Should You Eat Blueberries and Avocado Together?
Both blueberries and avocado are very healthy foods that provide essential vitamins, minerals, antioxidants and healthy fats. Here are some key reasons why they make a great combination:
- Complementary Nutrients – What one lacks the other provides. Blueberries offer vitamin C, manganese and phytochemicals. Avocados provide healthy fats, vitamin E, potassium and more.
- Fiber Boost – Together they give 11 grams of fiber, over a third of the daily recommended intake.
- Antioxidants Galore – Blueberries and avocados contain different antioxidant compounds to reduce inflammation.
- High in Taste and Texture – The creamy richness of avocado perfectly balances the sweet/tart pop of fresh blueberries.
- Easy to Add to Meals – You can easily add them together into smoothies, salads, toast, yogurt, oatmeal and more.
- May Help Manage Weight – Nutrients may increase satiety and support fat burning.
- Versatile Pairing – Their flavors complement both sweet and savory dishes.
Overall, blueberries and avocado are highly nutritious foods that pair nicely together. Combining them can offer a synergistic effect by providing a wide range of essential vitamins, minerals, fiber, healthy fats and antioxidants in just one simple combo.
How to Select and Store Blueberries and Avocado
To enjoy the maximum health benefits and flavor when eating blueberries and avocado together, be mindful of proper selection and storage. Here are some tips:
Choosing Blueberries
- Look for plump, firm blueberries with smooth skin and a dusty blue color.
- Avoid mushy, waterlogged, moldy or leaking blueberries.
- For the most antioxidants, choose dark blue or wild blueberries.
- Buy organic when possible to minimize pesticide exposure.
Selecting Avocado
- Look for avocados that feel heavy for their size with unbroken, green to purplish-black skin.
- Avoid avocados with overly soft spots or dents.
- Gently press into the thicker end – it should indent slightly but not mush.
- For ripe avocados ready to use, the thicker end yields to gentle pressure.
Storing Blueberries
- Keep fresh blueberries refrigerated in a shallow container covered with plastic wrap.
- Rinse just before eating. They can keep for up to 1 week.
- For longer storage, freeze spread out on a sheet pan then transfer to bags.
- Add frozen blueberries straight to smoothies or oatmeal.
Storing Avocado
- Whole, unripe avocados can be stored at room temp until ready to use within 1-2 weeks.
- To speed ripening, place in a brown paper bag with a banana or apple.
- Once ripe, refrigerate avocados. They will keep for 2-3 days.
- To prevent browning, keep the pit in or coat cut surfaces with lemon juice.
Following these simple tips will help you select fresh, flavorful blueberries and avocado so you can enjoy their combined health benefits, taste and versatility.
Recipes and Serving Suggestions
Here are some nutritious and delicious ways to eat blueberries and avocado together:
Breakfast Ideas
- Blueberry Avocado Smoothie – Blend blueberries, avocado, banana, Greek yogurt, milk and honey.
- Blueberry Avocado Toast – Top whole grain toast with mashed avocado, blueberries, lemon juice and minced red onion.
- Blueberry Avocado Oatmeal – Cook oats in milk then stir in blueberries, diced avocado, cinnamon and chopped walnuts.
- Breakfast Tacos – Fill corn tortillas with scrambled eggs, avocado slices and fresh blueberries.
Lunch Ideas
- Blueberry Avocado Salad – Toss mixed greens with blueberries, avocado chunks, goat cheese and balsamic vinaigrette.
- Blueberry Grilled Chicken Salad – Top grilled chicken over greens with fresh blueberries, avocado, tomatoes and toasted pecans.
- Blueberry Avocado Wrap – Fill a whole wheat wrap with chicken, blueberries, avocado slices, red onion, lettuce and ranch dressing.
Snack Ideas
- Blueberry Avocado Fruit Cup – Combine fresh blueberries and cubed avocado with strawberries and mango for an antioxidant-rich fruit salad.
- Blueberry Avocado Yogurt Parfaits – Layer vanilla Greek yogurt with blueberries, avocado chunks and chopped pistachios.
- Blueberry Avocado Hummus – Swirl blueberry jam into chickpea hummus then serve with fresh avocado slices or wedges for dipping.
Dinner Ideas
- Blueberry Avocado Chicken – Grill chicken breasts and serve over mixed greens, blueberries and sliced avocado with a blueberry balsamic dressing.
- Blueberry Avocado Pasta – Toss hot cooked pasta with olive oil, lemon juice, grilled chicken, avocado chunks, fresh blueberries, basil and pine nuts.
- Southwest Stuffed Sweet Potatoes – Bake sweet potatoes then top with black beans, salsa, avocado slices, blueberries and Greek yogurt.
The flavor and nutrition combo of blueberries and avocado can be incorporated into breakfast, lunch, dinner, snacks and desserts in both sweet and savory preparations. Get creative with these delicious superfoods!
Final Thoughts
Blueberries and avocado are extremely healthy foods that can be eaten together as part of a nutritious, well-balanced diet. The vitamin C, antioxidants and phytochemicals in blueberries complement the fiber, potassium, lutein and monounsaturated fats in avocado.
Eating blueberries and avocado together may provide many benefits including:
- Lowering blood pressure and cholesterol
- Controlling blood sugar
- Reducing inflammation
- Boosting immunity
- Supporting brain, eye and heart health
- Improving digestion
- Managing weight
When selecting blueberries and avocado, look for fresh, ripe produce free of damage or bruising. Store properly and enjoy their combined nutrition and flavor mixed into smoothies, salads, sandwiches, main dishes and more.
Incorporating this superfood duo into your balanced diet can be a tasty way to take advantage of their unique health benefits.
