12 Health Benefits of Avocado


Avocados are rich in vitamins and minerals.

By Megan Ware RDN LD / Reviewed by Deborah Weatherspoon, PhD, MSN, CRNA, COI:

Avocados are a stone fruit with a creamy texture that grow in warm climates. Their potential health benefits include improving digestion, decreasing risk of depression, and protection against cancer.

Also known as an alligator pear or butter fruit, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.

In the article, we take an in-depth look at the possible health benefits of eating avocados as well as a nutritional breakdown. To maintain balance, we will also look at the possible health risks of consuming avocados.

12 possible health benefits of avocados

Eating a diet that contains plenty of fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Numerous studies have found that a predominantly plant-based diet that includes foods such as avocados can help to decrease the risk of obesitydiabetesheart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.

1. Avocados are nutrient rich

According to the USDA National Nutrient Database, one serving (one-fifth of an avocado, approximately 40 grams) contains:

Avocado stoned and destoned
Avocados are rich in vitamins and minerals.
  • 64 calories
  • almost 6 grams of fat
  • 3.4 grams of carbohydrate
  • less than a gram of sugar
  • almost 3 grams of fiber

Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.

Although most of the calories in an avocado come from fat, don’t shy away! Avocados are full of healthy, beneficial fats that help to keep you full and satiated. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.

Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system.

2. Healthy for the heart

Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols has been seen to help maintain healthy cholesterol levels.

3. Great for vision

Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage, including from ultraviolet light.

As the monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta-carotene, adding avocados to your diet may help to reduce the risk of developing age-related macular degeneration.

4. Osteoporosis prevention

Man with knee pain
Vitamin K is essential for bone health.

Half of an avocado provides approximately 25 percent of the daily recommended intake of vitamin K.

This nutrient is often overlooked, but is essential for bone health.

Vitamin K is often overshadowed by calciumand vitamin D when thinking of nutrients important for maintaining healthy bones, however, eating a diet with adequate vitamin K can support bone health by increasing calcium absorption and reducing urinary excretion of calcium.

5. Cancer

Adequate intake of folate from food has shown promise in protecting against colon, stomach, pancreatic, and cervical cancers.

Although the mechanism behind this apparent reduction in risk is currently unknown, researchers believe that folate protects against undesirable mutations in DNA and RNA during cell division.

Avocados may even have a role to play in cancer treatment, with some research finding that phytochemicals extracted from avocado can selectively inhibit the growth of precancerous and cancerous cells and cause the death of cancer cells, while encouraging the proliferation of immune system cells called lymphocytes.

These phytochemicals have also been shown to decrease chromosomal damage caused by cyclophosphamide, a chemotherapy drug.

6. Healthy babies

baby breast-feeding
Folate is also known as folic acid.

Folate is extremely important for a healthy pregnancy.

Adequate intake reduces the risk of miscarriage and neural tube defects.

Recent research from McGill University found a 30 percent higher incidence of a variety of birth defects in baby mice conceived using sperm from mice with a folate deficiency compared with mice conceived using sperm from mice with adequate folate levels.

7. Lower risk of depression

Foods containing high levels of folate may help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain.

Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

To learn more about serontonin and its benefits to your person, and to read a highly informative overview of Serotonin, please visit this website: https://www.psycom.net/serotonin.  Since its creation in the 1990s, PsyCom.net has been a leader in addressing mental health and helping break stigma. Now the third-largest mental health site, it has grown into an essential resource on depression, anxiety disorders, bipolar disorder, schizophrenia, and many other conditions.

8. Improved digestion

Despite its creamy texture, an avocado is actually high in fiber with approximately 6-7 grams per half fruit.

Eating foods with natural fiber can help prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.

9. Natural detoxification

Adequate fiber promotes regular bowel movements, which are crucial for the daily excretion of toxins through the bile and stool.

Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.

10. Osteoporosis treatment

Substances called saponins, found in avocados, soy and some other plant foods, are associated with relief of symptoms in knee osteoarthritis, with further research planned to determine the long-term effects of isolated extracts.

11. Antimicrobial action

Avocados contain substances that have antimicrobial activity, particularly against Escherichia coli, a leading cause of food poisoning.

12. Protection from chronic disease

According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks of developing coronary heart diseasestrokehypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake has also been shown to lower blood pressure and cholesterollevels, improve insulin sensitivity, and enhance weight loss for obese individuals.

How to incorporate more avocados into your diet

You can tell how ripe an avocado is by gently pressing into the skin. If the avocado is firm and does not budge, you will need to let it ripen for a few days before consuming. Soft avocados make great guacamole or dip, while firmer avocados are great for slicing and adding to a salad or a sandwich. To speed up the ripening process, place an avocado in a paper bag with a banana.

avocado sandwich
Avocado can be mashed and spread on toast instead of butter, or sliced and added to a sandwich or salad.

Quick tips:

  • Spread avocado on toast in the morning instead of butter.
  • Use avocado instead of mayonnaise in chicken or egg salad, or as a spread on a sandwich.
  • The soft, creamy texture of an avocado and its mild taste make it a perfect first food for babies.

Try these healthy and delicious recipes using avocado:

Coconut kale smoothie
Roasted Brussels sprouts with toasted pecans and avocado
Poblano chilaquiles
Chipotle mango guacamole.

Potential health risks of consuming avocados

It is the total diet or overall eating pattern that is most important in disease prevention and for achieving good health. It is better to eat a diet with variety than to concentrate on individual foods as the key to good health.

If you are taking blood-thinners, such as Coumadin (warfarin), it is important that you do not suddenly begin to eat more or less foods containing vitamin K, which plays a large role in blood clotting.


Avocados, cholesterol and plant sterols. (n.d.). Retrieved from http://www.avocadocentral.com/nutrition/avocados-good-fats-heart-health/avocados-cholesterol-phytosterols

Bone health: Looking beyond calcium. (2017, January 11). Retrieved from http://www.consultant360.com/n411/content/bone-health-looking-beyond-calcium

Emotional health: Depression and diet. (2017, January 11). Retrieved from http://www.consultant360.com/n411/content/depression-and-diet

Folate: Dietary supplement fact sheet (2016, April 20). Retrieved from http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

Guzmán-Rodríguez, J. J., López-Gómez, R., Suárez-Rodríguez, L. M., Salgado-Garciglia, R., Rodríguez-Zapata, L. C., Ochoa-Zarzosa, A., & López-Meza, J. E. (2013, November 12). Antibacterial activity of defensin PaDef from avocado fruit (Persea americana var. drymifolia) expressed in endothelial cells against Escherichia coli and Staphylococcus aureus. Biomed Res Int, 986273. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3844270/

Paul, R., Kulkarni, P., & Ganesh, N. (2011). Avocado fruit (Persea americana Mill) exhibits chemo-protective potentiality against cyclophosphamide induced genotoxicity in human lymphocyte culture. Journal of Experimental Therapeutics & Oncology9(3), 221-230. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/22070054

Percope de Andrade, M. A., Campos, T.V., & Abreu-E-Silva, G.M. (2015, January 27). Supplementary methods in the nonsurgical treatment of osteoarthritis [Abstract]. Arthroscopy, 31(4), 785-792. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/25633815

Unlu, N. Z., Bohn, T., Clinton, S. K., & Schwartz, S. J. (2005, March). Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil [Abstract]. J Nutr., 135(3), 431-436. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/15735074

You are what your father eats. (n.d.). Retrieved from http://www.todaysdietitian.com/news/021714_news.shtml

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