The avocado is a rather unique fruit.
While most fruit consists primarily of carbohydrate, avocado is high in healthy fats.
Numerous studies show that it has powerful health benefits.
Here are 12 health benefits of avocado that are supported by scientific research.
1. Avocado Is Incredibly Nutritious
Avocado is the fruit of the avocado tree, scientifically known as Persea americana.
This fruit is prized for its high nutrient value and is added to various dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.
These days, the avocado has become an incredibly popular food among health-conscious individuals. It’s often referred to as a super food, which is not surprising given its health properties.
There are many types of avocado that vary in shape and color — from pear-shaped to round and green to black. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).
The most popular variety is the Hass avocado.
It’s often called alligator pear, which is very descriptive, as it tends to be pear-shaped and has green, bumpy skin like an alligator.
The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving (3):
Vitamin K: 26% of the daily value (DV)
Folate: 20% of the DV
Vitamin C: 17% of the DV
Potassium: 14% of the DV
Vitamin B5: 14% of the DV
Vitamin B6: 13% of the DV
Vitamin E: 10% of the DV
It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 net carbs, making this a low-carb friendly plant food.
Avocados do not contain any cholesterol or sodium and are low in saturated fat. This is why they are favored by some experts who believe these substances are harmful, which is a debated topic, however.
SUMMARY
Avocado is a green, pear-shaped fruit often called an “alligator pear.” It is loaded with healthy fats, fiber and various important nutrients.
2. They Contain More Potassium Than Bananas
Potassium is a nutrient that most people don’t get enough of (4).
This nutrient helps maintain electrical gradients in your body’s cells and serves various important functions.
Avocados are very high in potassium. A 3.5-ounce (100-gram) serving packs 14% of the recommended daily allowance (RDA), compared to 10% in bananas, which are a typical high-potassium food (5).
Several studies show that having a high potassium intake is linked to reduced blood pressure, which is a major risk factor for heart attacks, strokes and kidney failure.
SUMMARY
Potassium is an important mineral that most people don’t get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.
3. Avocado Is Loaded With Heart-Healthy Monounsaturated Fatty Acids
Avocado is a high-fat food.
In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.
But they don’t just contain any fat. The majority of the fat in avocado is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil and believed to be responsible for some of its health benefits.
Oleic acid has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer.
The fats in avocado are also rather resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.
SUMMARY
Avocados and avocado oil are high in monounsaturated oleic acid, a heart-healthy fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.
4. Avocados Are Loaded With Fiber
Fiber is another nutrient that avocados are relatively rich in.
It’s indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases.
A distinction is often made between soluble and insoluble fiber.
Soluble fiber is known for feeding the friendly gut bacteria in your intestine, which are very important for optimal body functions.
A 3.5-ounce (100-gram) serving of avocado packs 7 grams of fiber, which is 27% of the RDA.
About 25% of the fiber in avocado is soluble, while 75% is insoluble.
SUMMARY
Avocados tend to be rich in fiber — about 7% by weight, which is very high compared to most other foods. Fiber may have important benefits for weight loss and metabolic health.
5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels
Heart disease is the most common cause of death in the world.
It’s known that several blood markers are linked to an increased risk.
This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.
Eight controlled studies in people have examined the effects of avocado on some of these risk factors.
These studies showed that avocados can;
Reduce total cholesterol levels significantly.
Reduce blood triglycerides by up to 20%.
Lower LDL cholesterol by up to 22%.
Increase HDL (the good) cholesterol by up to 11%.
One of the studies found that including avocado in a low-fat, vegetarian diet significantly improved the cholesterol profile.
Though their results are impressive, it’s important to note that all of the human studies were small and short-term, including only 13–37 people with a duration of 1–4 weeks.
SUMMARY
Numerous studies have shown that eating avocado can improve heart disease risk factors like total, “bad” LDL and “good” HDL cholesterol, as well as blood triglycerides.
6. People Who Eat Avocados Tend to Be Healthier
One study looked at the dietary habits and health of people who eat avocados.
Avocado consumers were found to be much healthier than people who didn’t eat this fruit.
They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes.
People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had higher levels of “good” HDL cholesterol.
However, correlation does not imply causation, and there is no guarantee that the avocados caused these people to be in better health.
Therefore, this particular study doesn’t carry much weight.
SUMMARY
One dietary survey found that people who ate avocados had a much higher nutrient intake and a lower risk of metabolic syndrome.
7.Reducing depression risk
Avocados are a good source of which plays an important role in overall dietary health. Studies have also found links between low folate levels and depression.
Folate helps prevent the buildup of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Reviews of past have linked excess homocysteine with cognitive dysfunction, depression, and the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.
8. Improving digestion
Avocados are high in fiber, containing approximately 6–7 per half fruit.
Eating foods with natural fiber can help prevent constipation, maintain digestive tract health, and lower the risk of colon cancer.
9. Natural detoxification
Adequate fiber promotes regular bowel movements, which are crucial for the excretion of toxins through the bile and stool.
Studies have shown that dietary fiber also promotes good gut health and microbial diversity. This helps the body maintain a healthy bacterial balance. This can reduce inflammation and aggravation of the digestive tract.
10. Osteoarthritis relief
Avocados, soy, and some other plant foods contain saponins. These substances may have a positive effect on knee and hip osteoarthritis symptoms. However, researchers have not yet confirmed the long-term effects of saponins in people with osteoarthritis.
11. Antimicrobial action
Avocados and avocado oil contain substances that have antimicrobial properties. Research shows that avocado seed extracts can help defend the body against both Streptococcus agalactiae and Staphylococcus aureus infections, for example.
12. Protection from chronic disease
The monounsaturated fatty acids in avocados may be beneficial in preventing chronic conditions, such as cardiovascular disease.
Meanwhile, Source suggests that an optimal intake of fiber may reduce the risk of stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases, and avocados are rich in fiber.
The right fiber intake can also lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for people with obesity.
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