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Do we need to eat avocados or other sources of fat to get some essential nutrients or do we get it all from fruits and veggies?

If yes how often do they need to be eaten?


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I don´t think that it´s a simple yes or no anwser... If a person is getting almost all of their calories from dates (Which according to Cron-O-Meter has less than 1% fat) they will probably need to eat something that is more rich in fat eventually.  Of course it doesn´t necessarily have to be avocados, but for many it´s a very good tasting option.  Coconut milk is also great!  Some sweet fruits have a lot more fat than dates as well of course... Nuts and seeds though feel way too dense for me personally.  

I, too, prefer avocado over nuts and seeds. Avocados digest much easier for me.
I am new at this but I feel best with no added fat.

nope, we don't :) remember 10% fat is the maximum recommendation 

No you do not need them.

Just eat enough of the fresh ripe other stuff and you will be fine.

Low fat vegan is where it is at.

Take Care,

Dude I eat a large avocado three times a week a treat! I'm still thin, and they are delicious to add in salads! I actually had two today! They're delicious!

You know that diet saying that came about "Don't eat anything your great grandma wouldn't recognize"   Well apparently my great grandparents wouldn't have been familiar avocados.  I'm sure they did fine without.  You could be allergic or despise tomato but you'll survive.  I think that goes with all plant foods, as long as you get in plenty of everything else you like.  

I like them though.  I'd be more concerned about when to eat them in what part of the day, rather than exactly how much.  

I am moody about avos and sometimes eat them and sometimes go for months without them.  

As far as fats go, you can get enough from lettuce greens, nuts, seeds, and some melons, and or oranges. 

Peace, PK

I like avocados, but I recently learned that you should care of your omega-3 omega-6 ratio. Recommended is 1:4, but better would be somewhere 1:1. Avocados have 1:16 ratio which is about a meat eater's ratio. Turns out if this ratio moves to the omega-6 direction, the enzyme that transform omega-3 (ALA) fatty acid to EPA and DHA will prefer to transform omega-6 to AA fatty acid instead. Low DHA is linked to heart disease and some other stuff, and AA is a key inflammatory intermediate. This is why many studies show same risk for heart diseases in vegans/vegetarians and meat eaters. I believe as a result of eating lots of oils. To let your body make enough EPA and DHA fatty acid you have to take care of this ratio. In this light, I would not eat too many avocados. Walnuts are better, greens are the best in my opinion.

This is a part of Dr. Greger talk about this topic, I recommend you to watch all 8 parts however:

3 of 8 Dr Greger: 2003 - Optimum Vegetarian Nutrition - Omega 3 and...

if you want to get to 10% fat you will or coconut meat or seeds



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