19 Proven Health Benefits of Avocado Nutrition

by Meenakshi Nagdeve last updated - Medically reviewed by Vanessa Voltolina (MS, RD)

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The top health benefits of avocados are many given their that they contain good fats, fiber, vitamins, minerals, antioxidants, and phytosterols. Consuming them regularly may help boost heart health, improve digestion, enhance liver health, and aid in weight management. Avocado also helps keep the eyes healthy due to its high lutein content and protects the skin from signs of aging.

One research study shows that the consumption of avocado can lead to improved diet quality and nutrient intake, including a lowered risk of metabolic syndrome. Another research study explains that avocado seeds can be used for managing diabetes, inflammatory conditions, and hypertension, as well as for improving hypercholesterolemia. These seeds come in the form of organic avocado seed powder and supplements, which can be added to soups, smoothies, and drinks.

Watch Video: 10 Excellent Benefits Of Avocado

Nutrition Facts

Avocados, raw, all commercial varieties
Serving Size :
NutrientValue
Water [g]73.23
Energy [kcal]160
Protein [g]2
Total lipid (fat) [g]14.66
Carbohydrate, by difference [g]8.53
Fiber, total dietary [g]6.7
Sugars, total [g]0.66
Calcium, Ca [mg]12
Iron, Fe [mg]0.55
Magnesium, Mg [mg]29
Phosphorus, P [mg]52
Potassium, K [mg]485
Sodium, Na [mg]7
Zinc, Zn [mg]0.64
Vitamin C, total ascorbic acid [mg]10
Thiamin [mg]0.07
Riboflavin [mg]0.13
Niacin [mg]1.74
Vitamin B-6 [mg]0.26
Folate, DFE [µg]81
Vitamin B-12 [µg]0
Vitamin A, RAE [µg]7
Vitamin A, IU [IU]146
Vitamin E (alpha-tocopherol) [mg]2.07
Vitamin D (D2 + D3) [µg]0
Vitamin D [IU]0
Vitamin K (phylloquinone) [µg]21
Fatty acids, total saturated [g]2.13
Fatty acids, total monounsaturated [g]9.8
Fatty acids, total polyunsaturated [g]1.82
Fatty acids, total trans [g]0
Cholesterol [mg]0
Caffeine [mg]0
Sources include : USDA

Avocado Nutrition

Avocados are considered a “superfood” and are rich in various nutrients, vitamins, and minerals. They are also a good source of (healthy) monounsaturated fatty acids. According to CAC (California Avocado Commission), a medium-sized California Hass avocado contains almost 22.5 grams fat. Two-thirds of this fat is of the monounsaturated variety, and they are also very low in fructose. Perhaps most importantly, avocados have a unique collection of organic compounds like phytosterols, carotenoids, and flavonoids.

According to the USDA National Nutrient Database, avocados contain minerals including calcium, iron, magnesium, potassium, copper, manganese, phosphorus and zinc. They also have high levels of vitamin A, K, C, E, B6,  thiamin, riboflavin, and niacin (vitamins B1, B2, B3, respectively).

Avocados provide potassium and help balance the potassium to sodium ratio, which is vital for overall health. They are also a good source of energy, as 100 g of avocado provides 160 calories.

Furthermore, they are a great source of dietary fiber, and a single serving can provide more than 40 percent of the daily requirement!

Note: Their high-fat content does make them energy-dense or ‘calorific’ – this means that you need to be aware of how much you consume as it may contribute to weight gain, as is true for any fatty product you may often enjoy.

Health Benefits of Avocado

Avocados are most beneficial when eaten raw, and are great for your health when incorporated into a balanced and healthy diet. They have numerous health benefits, both as a food and as an addition to natural skincare products. Some of the well-researched and important health benefits of avocados are as follows:

Promotes Healthy Heart

Beta-sitosterol, which is found in avocados, helps maintain healthy cholesterol levels. Research studies showed that laboratory rats who were given avocado for 5 weeks as a part of their daily meal had about 27 percent lower triglyceride plasma levels and their HDL (good) cholesterol was 17 percent higher as compared to a control group who did not consume avocado. This is one reason why eating avocados daily can help in protecting the heart from atherosclerosis.

Good Source of Potassium

Avocados are a good source of potassium. These significant levels of potassium make avocados a powerful fruit in the fight against hypertension.

Potassium is one of the minerals that help in maintaining a normal heart rate.  According to research published in the Journal of Clinical Investigation, potassium-rich foods can reduce pathogenic vascular calcification, which is the hardening of arteries. Dr. Paul Sanders from the University of Alabama at Birmingham led research which concluded that eating potassium-rich foods like avocados and bananas reduces the tension of blood vessels and arteries, regulating blood pressure. This, in turn, may help reduce the risk of clotting, heart attacks, and strokes.

Further, potassium helps in maintaining fluid balance through chemical channels for cells and organs. This balance of fluid is also vital for the functioning of the kidney, which handles the movement of fluid and toxins through the body.

A whole avocado and a half avocado with leaves on a wooden table

Aids in Digestion

Avocados are soothing for the intestine and aid in digestion. They contain soluble and insoluble fiber, both of which help to keep the digestive system running smoothly. These types of fiber are very important for digestion because they bulk up stools and help ensure the smooth passage of food through the intestinal tract.

Finally, they reduce the symptoms from conditions like constipation and diarrhea. All in all, the huge amount of fiber found in avocados (40 percent of one’s daily requirement per serving) makes this a very important food for optimizing your digestive health.

Improves Vision

Avocados can help keep your eyes healthy. They contain carotenoids such as lutein and zeaxanthin, which are known to protect eyes against cataracts, eye diseases related to age, and macular degeneration. These conditions are often caused by free radicals that accumulate in the tissues of the eyes. The antioxidant activity of these special carotenoids in avocados neutralize the effects of those dangerous free radicals.

Skin and Hair Care

Avocados are packed with nutrients that are beneficial for maintaining healthy skin. It enriches skin that is dry, chapped or damaged. They are added to a variety of cosmetics due to their ability to nourish the skin with essential vitamins and make it glow. It is also used for nourishing dry and damaged hair. Many people use avocados to prepare skin and hair masks.

Above all, avocado oil provides relief from plaque psoriasis. Beta-carotene and lycopene are two organic compounds found in avocados. Both of these have been connected to improving the health and tone of your skin and eliminating signs of premature aging.

Relieves Arthritis Pain

The anti-inflammatory properties of avocados are perhaps its most valuable attribute. Between the wide range of phytochemicals, flavonoids, carotenoids, phytosterols, fatty alcohols, and omega-3 fatty acids it contains, avocados are one of the best foods for reducing the inflammation in tissues, joints, and muscles. A 2010 research study from the journal the Physician and sports medicine showed that 300mg of avocado and soybean-based nutritional supplement appears to be beneficial for patients with hip or knee osteoarthritis.

Prevents Bad Breath

Consumption of avocados helps in preventing bad breath, which is primarily caused due to indigestion or an upset stomach. Halitosis can be eliminated by improving the root cause, digestive health; the antibacterial and antioxidant flavonoids found in avocados also kill the bacteria in your mouth that can result in bad breath.

Liver Care

The chemicals contained in avocados appear to be very good at reducing liver damage. These organic compounds help in improving liver health. Liver damage can be caused by a number of factors, with Hepatitis C being the main one. Findings of a research study published by the American Chemical Society suggest that avocados may play a major role in toning up and protecting your liver from a wide variety of conditions.

Vitamin K Deficiency

Vitamin K deficiency is not very common but may be seen in neonatal care. It may lead to a bleeding disorder known as vitamin K deficiency-related bleeding (VKDB). This occurs mostly due to an insufficient intake of vitamin K by the mother during pregnancy.

The inclusion of avocado in the diet of a pregnant woman may help in lowering risk of VKDB in the newborn child since avocados are one of the rare fruits that have a very high amount of vitamin K (almost 40 percent of the daily requirement in a single serving!)

Morning Sickness

During pregnancy, morning sickness is very common. Avocados can help overcome nausea and queasiness during pregnancy since it contains vitamin B6, which is commonly connected to reducing nausea and vomiting.

Anti-cancer Potential

Avocado contains carotenoids and monounsaturated fat, both of which – when combined with other phytochemicals found in the diet – is associated with the reduction of cancer. Avocado also contains glutathione, an antioxidant that protects the cells from cancer and the dangerous effects of free radicals.

The list of antioxidant and anti-inflammatory compounds in avocados is impressive; it is almost difficult to determine which one has the largest impact. Studies have been widely done on oral, skin, and prostate cancers, and the results show that instead of metastasizing, the organic compounds in avocados cause cancerous cells to undergo apoptosis (automatic cell death). Research is still ongoing on the relationship between avocados and cancer.

Antioxidant Properties

Avocado contains both vitamin C and E: which help enhance the antioxidant properties of the human body. Vitamin C recycles vitamin E and helps reduce the oxidation of LDL cholesterol.

Avocado also contains antioxidants such as epicatechin, violaxanthin, neochrome, and about a dozen others. Antioxidants neutralize the effects of free radicals, the dangerous by-products of cellular metabolism. Free radicals are responsible for dozens of serious conditions in the body, including cancer, cardiovascular disease, vision problems, premature aging, and cognitive disorders.

Healthy Skin

Avocados contain many vitamins and minerals that help in maintaining healthy skin. Carotenoids found in avocados are associated with reducing UV-induced inflammation of the skin due to exposure to the sun.

Pure avocado oil helps in protecting the skin against sunburn damage. The high levels of beta-carotene in avocados can be enzymatically split into provitamin A, which has long been connected to protecting the skin from a variety of conditions and the damaging effects of the sun.

Anti-Aging Properties

Research published in 2007 shows that lutein and zeaxanthin may decrease signs of the aging process by protecting the skin from damage from UV rays and radiation.

Consuming avocados and applying pure moisturizing avocado oil to the skin is also associated with healthy aging due to the antioxidant properties of compounds lutein and zeaxanthin.

Health benefits of avocado - infographic

Strengthens Bones

As mentioned, avocados contain zeaxanthin and lutein, which are associated with a reduced risk of cartilage defects, which is also one of the symptoms of osteoarthritis.

Furthermore, the levels of essential minerals in avocados are significant, including zinc, phosphorous, copper, with trace amounts of calcium and selenium. All of these minerals are connected to lowered risks of osteoporosis and improvements in bone mineral density.

Nutrient Absorption

According to a research study published in the Journal of Nutrition by Ohio State University, the fat in avocado helps the body absorb carotenoids, such as beta-carotene, and converts them to vitamin A. Findings indicate that the absorption of carotenoid antioxidant molecules, which helps protect the body against free radical damage, increases three to five times when a salad is eaten along with avocado.

Adding sliced avocado to a mixed salad may further make a healthy meal even better! This makes avocado a great element as an appetizer since it prepares the digestive tract to function at its highest level during the meal to come!

Blood Glucose Level

Apart from the fruit, the leaf extracts of avocados also provide health benefits. An animal study conducted on non-diabetic and diabetic rats suggests that the leaf extracts may help in lowering blood glucose levels. The metabolism of starch-based foods into simple sugars (like glucose) can cause spikes and dips that are dangerous for diabetics. Fiber helps to slow the breakdown of food into usable sugars, so it is absorbed by the body in a more balanced way.

Furthermore, the majority of carbohydrates in avocados are made up of 7-carbon sugars, a relatively rare form of sugar that actually inhibit the enzyme, hexokinase. This helps avocados control the way that glucose is metabolized by the body, thereby protecting the overall health of diabetic patients.

Useful for Athletes

Athletes require a lot of energy and must maintain optimal nutrition to fuel their body. Avocado, like a number of other foods, provides vital nutrients and healthy fats to athletes to maintain energy levels and good health. Moreover, they contain phytochemicals that are a natural fuel source for your body.

Improves Cognitive Function

Avocados may help improve the cognitive function in healthy older people by increasing the lutein content in the body. Lutein is a carotenoid found in fruits and vegetables which has powerful antioxidant and anti-inflammatory properties. According to a 2017 study in the journal Nutrients conducted by Tufts University, having a fresh avocado daily increased lutein levels in the brains and eyes of healthy older adults, which, in turn, helped enhance their memory and problem-solving skills.

Side Effects of Avocado

Excess intake of avocado may also cause side effects that include:

  • Migraine
  • Nausea
  • Vomiting
  • Sensitivity to light

Care must be taken and consumption of avocado should be avoided if these symptoms are experienced.

How to Select & Store Avocados?

  • Always select fresh, ripe avocados with no dark spots
  • Do not refrigerate avocados unless they are ripe
  • If a portion of the fruit has been used, then the remainder may be stored in the refrigerator for future use
  • Unripe avocados can be stored at room temperature

Culinary Uses

Avocados can be easily incorporated in the daily diet. It is usually eaten raw, as a dessert whip, or sliced and in the form of salads seasoned with pepper and salt. The most popular use of avocados is in the form of guacamole, a traditional Mexican and Central American dip that is also good as a topping on hamburgers and sandwiches.

Let us look at some of the best uses in detail:

  • Guacamole: Mix chopped onion, tomato, lettuce and avocado in a bowl. Add salt, pepper, lime juice, and drizzle olive oil over the salad. Fresh avocado guacamole can be added as a topping on your meats and fish, too.
  • Soup: Garnish soups with chopped avocado for additional flavor and health benefits.
  • Fruit: Ripe avocados can be consumed directly.
  • Dressing: They can be used for dressing food preparations of your choice, and can be sliced perfectly with an avocado slicer, available at most kitchen supply traders.
  • Avocado oil: Avocado oil can be used for baking as a vegan replacement for fat content (butter or oil) or as avocado oil mayonnaise in sandwiches.

Due to its various health benefits, this fruit is now grown in several countries. It has a thick skin that protects it from pesticides. According to EWG’s analysis of tests by the US Department of Agriculture, avocados showed no detectable pesticides. You may not need to buy organic avocados as it is one of the safest crops in terms of its low exposure to pesticides.

What is Avocado?

Avocados (Alligator Pears) are pear-shaped fruit with a rich, creamy flavor. “Alligator pears” are a name given mainly due to their shape and the leathery appearance of their skin. Avocados are available in many varieties, but the most popular of all is the creamy Hass variety.

The edible portion of the avocado is the creamy flesh within, which is light-green in color, and not sweet in taste. The approximate weight of avocados is between eight ounces and three pounds, depending on the variety. It is harvested early and then allowed to ripen gradually when it is sold commercially. This is why avocados are called climacteric fruits, which only ripen after harvesting, similarly to bananas.

It has gained attention in health circles due to its high level of healthy fat and efficacy as a cholesterol reducer. It contains fewer calories when compared to butter and other high-calorie dietary items. Much of its fat content comes from unique sources, like phytosterols, which are beneficial for health. This article discusses the various health benefits of avocado and its nutritional content.

Is avocado a fruit or a vegetable?

Avocado is a fruit but more technically, it is a berry. Avocados lack sweetness, however, its lack of sweetness combined with rich, creamy texture makes it a very versatile food – you can use it in any number of sweet or savory recipes.

Where do avocados come from?

The fruit typically grows on the Persea Americana tree, which is an evergreen tree from the Lauraceae family. Although it doesn’t resemble these relatives, avocados are closely related to cinnamon and bay laurel. The plant is usually tall and can grow up to a height of 65 feet.

Avocados originated in the state of Puebla, Mexico, where evidence in caves dates back to at least 10,000 B.C. Ancient Central American and South American cultures were known to use wild avocados, but it is unclear if cultivation began until the last few thousand years. It only appeared in other parts of the world in the last 500 years but has quickly gained popularity for its unique appearance, taste, and health benefits.

Avocado trees need tropical or subtropical temperatures to thrive, and so are also found in other parts of the world with such climates, including India and some African countries. The cultivation of avocados is the easiest in the Mediterranean climate.

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About the Author

Meenakshi Nagdeve, Co-Founder, Organic Facts is a health and wellness enthusiast and is responsible for managing it. She has completed the Nutrition And Healthy Living Cornell Certificate Program, Cornell University, US. She holds a Post Graduate Diploma in Management from IIM Bangalore and B. Tech in Metallurgical Engineering and Materials Science from IIT Bombay. Prior to this, she worked for a few years in IT and Financial services. An ardent follower of naturopathy, she believes in healing with foods. In her free time, she loves to travel and taste different types of teas.

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