Avocados provide 20 important vitamin and minerals, including vitamins C, E, K and the B vitamins (B-6, folate, thiamine, riboflavin and pantothenic acid). Avocados are also a good source of magnesium, which is essential for hundreds of chemical reactions in the body, including maintaining your energy levels, helping you relax, and sustaining the health of your heart and blood vessels. Magnesium is also a natural blood thinner — and thinning the blood can help prevent heart attacks and strokes. Avocados also contain a good dose of lutein, which helps maintain healthy eyes and skin; phosphorus, which helps to build strong bones and teeth; and iron, which is necessary to make hemoglobin. Hemoglobin is the substance in red blood cells that carries oxygen through your blood to all of the cells in your body. Iron is necessary for growth and normal cell functioning. Eating avocados can also help your body absorb essential, fat-soluble nutrients, so try them as a substitute for other foods that contain saturated fats — like butter, cheese and sour cream. Avocados can even be used as fat substitutes in baking.