Happy national avocado day: The easiest nutrition habit for glow you can start today
By: Stephanie Chan Suski MA, BCFNC, Board Certified Functional Skin & Nutrition Coach.
July 31st is National Avocado Day in the U.S., so let’s celebrate one of the true powerhouses you can eat to nourish your skin & whole health, and support a youthful glow, from inside and out!
Avocados can help fight inflammation, dehydration, dullness, and even early collagen breakdown, while keeping chronic diseases at bay — whether you’re managing acne, dryness, inflammation, or early signs of aging, avocado can be a powerful food that delivers a unique blend of nutrients that support moisture, elasticity, and glow. Learn how you it can support your skin in both your kitchen and skincare cabinet.
Let’s break it down. Read through for free recipes at the end!
🌿 Why avocados are skin nutrition royalty
Avocados are incredibly nutrient-dense and offer a range of benefits for both internal health and skin vitality:
“One study found that eating one avocado per day for 8 weeks improved skin elasticity and firmness.”
| Nutrient | Skin Benefit | Whole Health Benefit |
|---|---|---|
| Monounsaturated fat (like Oleic acid), and Polyunsaturated fats (like omega 3 & 6) | Reinforces the skin barrier, supports wound healing and locks in moisture | Supports cardiovascular health & blood sugar support |
| Antioxidants like Vitamin E & polyphenols | Reduce oxidative damage and calm skin inflammation | Reduce oxidative stress to combat cellular aging and chronic inflammation |
| Carotenoids (lutein, zeaxanthin) | Support protection against UV-damage | Help decrease inflammation |
| B Vitamins (benefits vary by each B vitamin) | Reduce inflammation, support skin repair, hydration, wound healing and regeneration | Reduce inflammation, support skin repair, hydration, wound healing and regeneration |
| Fiber | Supports gut health — key for clearer, balanced skin | Critical for digestion & detoxification |
Fun fact: 1/2 medium avocado has 487g potassium, which is more than a medium banana (422mg)!
Nutritional snapshot: why avocado is a skin glow hero
Monounsaturated fats support skin barrier & reduce inflammation
High potassium helps skin hydration and electrolyte balance
Vitamin E & C are antioxidants that protect against environmental damage
Folate + B6 aid cell repair, collagen production & hormonal balance
Fiber supports gut health — your skin’s best internal ally
Lutein and zeaxanthin - plant-based carotenoids similar to beta-carotene that contribute to Vitamin A activity, supporting additional anti-oxidant activity or skin & eye health
✅ Reminder: While extremely nutritious, avocados are still calorie-dense — aim for ½ to 1 per day depending on your goals.
Nutrition facts: ⅓ medium avocado (1 serving ~50g)
| Nutrient | Amount per Serving | % Daily Value |
|---|---|---|
| Calories | 80 | — |
| Total Fat | 10.5g | 13% |
| Saturated Fat | 1.5g | 8% |
| Monounsaturated Fat | 7g | — |
| Polyunsaturated Fat | 1.2g | — |
| Trans Fat | 0g | — |
| Cholesterol | 0mg | 0% |
| Sodium | 5mg | <1% |
| Total Carbohydrate | 6g | 2% |
| Dietary Fiber | 5g | 18% |
| Total Sugars | 0.2g | — |
| Protein | 1.5g | 3% |
| Potassium | 230mg | 7% |
| Vitamin E | 1.1mg | 7% |
| Folate | 40mcg | 10% |
| Vitamin K | 14mcg | 12% |
| Vitamin C | 4mg | 5% |
| Vitamin B6 | 0.1mg | 8% |
| Vitamin A (Carotenoids) | 123.3mcg RAE | 13% |
Simple ways to add avocado to your plate
Start your day with avocado toast on whole grain or high-fiber bread.
Use it in salads with some lemon juice in exchange for dressing for a fiber-rich, sugar-free, cholesterol free alternative.
Swap it for butter in baking — use 1:1 ratio or try 50/50 avocado mash/butter to keep texture & taste
Top up a burger patty —1 pilot studied shows that adding avocado to a burger may potentially mitigate some of the "unhealthiness" associated with a traditional burger by providing anti-inflammatory and vascular health effects.
Add it to salads and sandwiches — it boosts healthy fats, supports hydration, and helps reinforce your skin barrier throughout the day.
Topical Skin-Specific Benefits of Avocados
The science: Avocados have also made their way into skincare products — and for good reason. Avocado nutrients and bioactive compounds have been used in cosmetics for it’s anti-inflammatory and anti-oxidant effects, helping to soothe dry skin, support hydration, and thereby, helping diminish the apparent indications of aging, like dryness, chapped lips and particularly wrinkles. Recent studies have shown that adding 8–10% avocado oil to cosmetic formulations may help increase collagen and elastin formation, while also improving moisture content of skin.
Look for: Avocado oil, extract, and/or butter to support hydration, calm inflammation, and protect against collagen breakdown, with natural, antioxidant-rich properties that support skin barrier health, elasticity, and visible glow. Avocado extract has also been shown to support sun-stressed skin, and avocado butter for rich moisture repair—especially if you have dry, sensitive, or aging skin.
Which Is Better? Dietary avocado delivers long-term, structural benefits, while topical treatments offer targeted, short-term relief. For deeper, longer-lasting support for glow and barrier function, a combined approach can help maximize results.
Small daily choices for big impact
Avocados are one of the most nourishing ingredients for health and skin vitality for every stage of life and can be easily integrated into your day to day as part of a heart healthy, skin healthy, whole foods diet. Whether you’re dealing with irritation, signs of aging, or just want to feel more vibrant.
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Avocado recipes
From kimchi toast to salad dressings and nourish bowls, avocados are one of the most versatile skin foods out there.
🍽️ Loved this recipe? Let us know how it worked for your skin!
💬 Leave a review or tag us on IG @inomenutrition — we’d love to share your glow.
Want more easy, delicious ways to add glow to your plate?
👉 Download your FREE Avocado Skin Recipes and start eating for radiant, resilient skin today.
About
Stephanie Chan Suski is a double board-certified functional nutrition coach, holistic health practitioner, and former L’Oréal executive with 15+ years leading top skin and haircare brands across the US and Asia Pacific—including SkinCeuticals, La Roche-Posay, Lancôme, and Kérastase. Stemming from her own personal gut and skin struggles, she blends her nutrition education with her expertise in skin to start Inome with a mission to help more individuals experience clarity and confidence in their skin health & wellbeing, bridging the gap between external and internal support and empowering smarter choices not just for skin health, but overall energy, clarity, and confidence from within.
No guesswork, no confusion. Just clear, connected guidance.
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Source:
Champion, C. Ed.D. January 26, 2022. Eating an avocado daily increases elasticity and firmness in skin, study shows. Online Article. UCLA. https://www.uclahealth.org/news/article/eating-an-avocado-daily-increases-elasticity-and-firmness-in-skin-study-shows
Marra, A. et al. Avocado and Its By-Products as Natural Sources of Valuable Anti-Inflammatory and Antioxidant Bioactives for Functional Foods and Cosmetics with Health-Promoting Properties. Appl. Sci. 2024, 14, 5978. https://doi.org/10.3390/app14145978
Henning, Susanne M et al. “Avocado Consumption Increased Skin Elasticity and Firmness in Women - A Pilot Study.” Journal of cosmetic dermatology vol. 21,9 (2022): 4028-4034. doi:10.1111/jocd.14717
US Department of Agriculture: Food Data central. https://fdc.nal.usda.gov/food-details/171705/nutrients
Li, Zhaoping et al. “Hass avocado modulates postprandial vascular reactivity and postprandial inflammatory responses to a hamburger meal in healthy volunteers.” Food & function vol. 4,3 (2013): 384-91. doi:10.1039/c2fo30226h