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Avocados are one of the most beloved and consumed superfoods. Also referred to as alligator pear, the avocado fruit is actually a large berry, oval-shaped with green, brown, black, or purplish skin, containing a large seed—and a delicious smooth flesh with a creamy texture when ripe.
Avocados are commonly known for being a good source of healthy fats; they can substitute high-saturated-fat foods in your diet, especially if you’re looking to improve cholesterol levels. But their nutritional benefit doesn’t end there. According to Antioxidants journal, this fruit is rich in fiber, antioxidants, and a plethora of vitamins and minerals that fit into healthy dietary patterns like the Mediterranean and DASH diets.
13 health benefits of avocado
You can always go right with an avocado. First, they are readily available and less expensive than other fruits. More importantly, avocados are a treasure trove of nutrients that your body needs. Here, we outline all the ways avocados can help your health.
1. Provide important nutrients
Avocados contain more than 20 vitamins and minerals and are chock-full of fiber and antioxidants, such as beta-carotene. They are also a great source of the healthy unsaturated fats that our bodies need to work properly. These fats provide linoleic acid, which are essential fatty acids used for brain development, managing inflammation, and reducing your risk of heart disease, stroke, and other serious health issues.
2. Reduce risk of heart disease
The good news is that avocados are a heart-healthy superfood, rich in nutrients like fiber, potassium, magnesium, polyunsaturated and monounsaturated fatty acids, antioxidants, and bioactive phytochemicals, which all play a role in protecting your heart.
Research indicates that eating even a moderate amount of avocado reduces your chances of heart disease. In a 2022 long-term study, people who ate at least two servings of avocado each week had a 16% lower risk of heart disease and a 21% lower risk of a heart attack and heart problems like coronary artery disease.
Avocado consumption is also associated with reduced blood pressure, which is good news for 50% of American adults with hypertension—one of the biggest risk factors for heart disease.
3. Aid in weight loss
Sticking to a healthy diet is a fundamental part of weight management. And eating avocados, while high in fat, may aid in weight loss. Research by the National Health Examination and Nutrition Examination Survey found that people who eat avocados have reduced body weight, body mass index, and waist circumference. The study authors purport that this may be due to the combination of fat and dietary fiber, which promotes satiety or feeling full for longer.
“Avocados are fantastic foods to incorporate into your meals if you want to maintain or lose weight,” says Su-Nui Escobar, DCN, a registered dietitian nutritionist practicing in Miami, Florida. ”The fiber content, as well as monounsaturated fat, will keep you full and satisfied long-term to prevent overeating.”
4. Improve gut health
The high fiber content in avocados is essential for your gut health. One whole avocado provides 13.5 grams of fiber, which, according to Escobar, can help regulate digestion, avoid constipation and maintain a functional gut.
A study in the Journal of Nutrition found that eating an avocado daily increases healthy gut bacteria that break down fiber into short-chain fatty acids. “Short fatty chain acids can support the gut, decrease inflammation, manage gut pH, and reduce oxidative stress,” says Paulina Lee, RDN, a gut health functional dietitian and founder of Savvy Stummy in Texas.
5. Reduce risk of eye damage
Avocados contain carotenoids, such as lutein and zeaxanthin, and these are compounds that protect your eyes from damage due to ultraviolet rays. Lutein and zeaxanthin are also associated with a reduced risk of cataracts and age-related macular degeneration, an eye disease that affects older adults and can lead to total blindness.
6. Manage cholesterol levels
High cholesterol is another risk factor for heart disease, although only LDL cholesterol (low-density lipoprotein) is dangerous, whereas HDL cholesterol (high-density lipoprotein) is good for your heart. According to Escobar, avocados may be a powerful tool to help normalize cholesterol levels.
“Avocados contain healthy fats, known as monounsaturated fats (oleic acid),” explains Escobar. “These fats could be beneficial for those who have increased levels of LDL cholesterol by lowering LDL (the bad cholesterol) and raising HDL cholesterol (the good cholesterol).”
The research bears out the hypothesis. In a 2021 comprehensive review, healthy overweight or obese adults with high cholesterol who ate at least one fresh Haas avocado daily for four to five weeks reduced their LDL. The review also reported that a moderate-fat diet with one avocado daily for five weeks could significantly reduce total cholesterol, LDL, and other non-HDL cholesterol compared to the average American diet.
7. Support bone health
Vitamin K is vital for bone health, and avocados provide 35% of the RDV of the nutrient. Research indicates that Vitamin K increases the absorption of calcium, which is important for bone mineral density and the prevention of osteoporosis. What’s more, evidence suggests that Vitamin K may play a role in preventing osteoarthritis, a degenerative joint disease that causes joint pain and stiffness.
8. Increase skin elasticity
Some people incorporate avocado oil into their skincare routine for its moisturizing effects, but eating avocados provides benefits to skin health as well. A recent study by the UCLA Center for Human Nutrition showed increased skin elasticity and firmness in women between the ages of 39 and 73 who ate one avocado daily for eight weeks.
Additionally, Escobar says, “Avocados have antioxidants, such as vitamin C and vitamin E, which help prevent oxidative damage to the skin.”
9. Preserve brain health
There is mounting evidence for the cognitive benefits of avocados. According to a 2016 literature review, their unique combination of antioxidants may have neuroprotective functions that may play a role in preventing Alzheimer’s and Parkinson’s diseases. They’re also rich in fatty acids, particularly oleic acid, which has been linked to improved cognition in older men. But the most direct connection between avocado consumption and cognition was reported in a 2021 cross-sectional study in Frontiers in Nutrition, in which older adults who ate avocados regularly scored significantly higher on cognition tests than those who didn’t.
10. Support a healthy pregnancy
According to research published in the journal Nutrients, avocados are a rich source of the nutrients recommended for maternal health, and they are also associated with healthy birth outcomes and better breast milk quality.
Avocados also contain higher amounts of potassium and folate than similar-sized servings of fruits, nuts, or seeds. Both are essential for maternal and fetal health, yet tend to be under-consumed in pregnancy diets. Folate, in particular, reduces the risk of congenital disabilities. The American College of Obstetricians and Gynecologists recommends that women consume 600 mcg of folate daily, of which a medium-sized avocado provides 121 mcg or 20%.
11. Manage blood sugar levels
“Avocados contain zero grams of naturally occurring sugar per serving,” Lee says. “Therefore, they don’t affect the glycemic response or cause blood glucose spikes after eating. This lowered glycemic response makes avocados great for those with Type 2 diabetes or those managing their blood sugar.” She adds that avocados are high in fiber, and research shows that increased fiber intake can reduce fasting glucose levels, insulin resistance, and other markers of metabolic health.
12. Reduce the risk of depression
Due to their high folate content, avocados may have positive mental health benefits. B vitamins like B12 and folate play an important role in the production of brain chemicals and may lower the risk of depression, which research has linked to folate deficiency. A 2021 systematic review and meta-analysis found that individuals with major depressive disorder who took supplements of folate in addition to SSRI/SNRI therapy experienced a greater reduction in symptoms than those who did not take folate.
13. Protect against cancer
There’s no research specifically linking avocados to the reduction of cancer risk. That said, the fruit contains folate, which may reduce the risk of certain cancers, although more research is needed. Avocados are also rich in carotenoids, powerful antioxidants that reduce the risk of diseases like cancer.
Avocado nutritional value
As a nutrient-rich fruit, avocado has earned its status near the top of superfood lists. Its nutrition profile makes them a staple in many healthful meal plans.
According to the Harvard T.H. Chan School of Public Health, avocados are a good source of fat, fiber, B vitamins, vitamin, C, E, and K, folate, potassium, magnesium, and carotenoids. In a whole medium avocado, you’ll find the following nutritional value:
- 240 calories
- 13 grams carbohydrate
- 3 grams protein
- 22 grams fat
- 10 grams fiber
- 11 milligrams sodium
How to add avocados to your diet
Avocados are an easy choice for their health benefits, but their tasty creamy flavor and versatility make them easy to incorporate into a healthy diet.
It’s a good idea to buy avocados at different stages of ripeness to last several days. Ready-to-eat avocado has dark green or black skin and is soft to the touch, reacting to pressure when gently squeezed. Light green skin signals the fruit is unripe. Store unripe avocados at room temperature; a hard avocado takes about four to seven days to ripen. Or, speed up the process by keeping the fruit close to sunlight or placing it in a brown paper bag with an unripe banana. The ethylene gas produced by the banana will speed up the avocado’s ripening time.
Because avocados are beloved worldwide, you’ll find endless preparations. They’re great for eating on the go, spooning the flesh right out of the shell, and when you tire of the plain fruit, spark some creativity in your kitchen with the tasty recipes below. Escobar suggests the following six avocado recipes:
- Avocado toast. Pair ¼ of an avocado with a piece of whole wheat toast and a hard-boiled egg.
- Avocado sandwich. Layer turkey slices, arugula, and ½ an avocado between two slices of whole wheat bread.
- Cuban avocado salad. It typically includes sliced avocado with sliced onions, lime juice, and salt. Pair up a small serving of this salad with greens for a more balanced dish.
- Avocado smoothie. Blend ¼ of avocado, ½ frozen banana,½ cup of spinach, 1 cup of plant-based milk alternative,¼ teaspoon of cinnamon, and ¼ teaspoon of vanilla extract. Pour the smoothie into a glass and enjoy.
- Avocado spreads. Swap regular spreads like butter and mayonnaise for guacamole or smashed avocados with a squeeze of lemon juice (or without, according to your preference). Use it for your sandwiches, toast, and hamburgers. For example, try topping a turkey burger with avocado smash and pico de Gallo. Nutrition-wise, this adds more nutrients and provides healthy fats.
- Avocado iced popsicle. Freeze ¾ cup water, six tablespoons sugar, 2 cups chopped peeled avocado, ½ teaspoon grated lime rind, two tablespoons lime juice, and ⅛ teaspoon kosher salt.
Bottom line: Why is avocado good for you?
Not only are they delicious, but they also provide several health benefits; they help with digestion, insulin sensitivity, heart health, weight management, maternal health and fetal development, and skincare.
Avocados can be eaten every day as part of a healthy, nutrient-rich diet, but it’s still important to be aware of portion control. “Avocados are caloric foods that must be eaten in moderation when being mindful of calories,” Escobar says. Her recommendation for optimal benefits is to eat one Hass avocado or half of a Florida avocado every day.
They’re not for everyone, however. Some people have an allergic reaction to eating avocados. Avocado allergies take two forms: birch-pollen allergy and latex allergy. A birch-pollen allergy occurs immediately or close to one hour after you eat an avocado; symptoms include mouth and throat itching and inflammation.
Latex allergy is due to similarities in allergens that are found naturally in both latex and avocados. Its symptoms include hives, abdominal pain, vomiting, sneezing, swollen lips, and in rare occurrences, anaphylaxis.
If you experience any symptoms, report them to your healthcare provider (or head to the ER immediately for a severe reaction like vomiting or anaphylaxis). For a mild reaction, your provider may prescribe over-the-counter medications and discuss whether it’s safe for you to consume the fruit again.
