
Benefits of Avocado
Overview
The avocado (Persea americana) is a tree classified as a member of the flowering plant family Lauraceae. The fruit of the plant, also called an avocado (or avocado pear or alligator pear), is botanically a large berry containing a single large seed.
Our overall diet is key in achieving good health and preventing illness. Therefore, it is better to focus on having a diet with plenty of variety than to concentrate on the benefits of individual foods.
There is little risk in eating avocados in moderation. But as with all foods, overdoing it can lead to unwanted outcomes. For example, avocado has a high fat content, so adding too many to the diet might lead to unintended weight gain.
Avocados also contain vitamin K, which can affect how blood thinners work.
It is important for people taking blood thinners, such as warfarin (Coumadin), to keep their vitamin K levels constant. For this reason, it is not a good idea to suddenly eat more or fewer foods containing vitamin K, which plays an important role in blood clotting.
Antioxidants are substances that can prevent or slow damage to cells caused by free radicals, unstable molecules that the body produces as a reaction to environmental and other pressures.
Free radicals are waste substances produced by cells as the body processes food and reacts to the environment. If the body cannot process and remove free radicals efficiently, oxidative stress can result.
Factors that increase the production of free radicals in the body can be internal, such as inflammation, or external, for example, pollution, UV exposure, and cigarette smoke.
Antioxidants are sometimes called “free-radical scavengers.” The sources of antioxidants can be natural or artificial. Certain plant-based foods such as avocado are very rich in antioxidants. Plant-based antioxidants are a kind of phytonutrient, or plant-based nutrient.
Figure 1is an educative video on nutrition benefits and how to use avocado fruit to achieve good heath and prevent diseases:
Fig 1: Using avocado. Credit: Healthytarian
Nutrients
Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids.
Avocados contain high levels of healthy, beneficial fats, which can help a person feel fullerTrusted Source between meals. Eating fat slows the breakdown of carbohydrates, which helps keep blood sugar levels stable.
Roughly half an avocado, or 100 grams (g), contains:
- 160 calories
- 14.7 g of fat
- 8.5 g of carbohydrates
- 6.7 g of fiber
- less than 1 g of sugar
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 even helps support the immune system.
Healthy for the Heart
Avocados are high in monounsaturated fats (MUFAs), which help to bring down awful cholesterol and lower the gamble of cardiovascular failures and strokes.
In every 100 g of avocado there are 76 milligrams of a natural plant sterol called beta sitosterol. Regularly consuming beta sitosterol and other plant sterols helps maintain healthy cholesterol levels, which are important for heart health.
Healthy Vision
Avocados have been found to have elevated degrees of zeaxanthin and lutein, two phytochemicals present in eye tissue that can help forestall and fix macular degeneration and thus upgrade eye wellbeing. They provide antioxidant protection to help minimize damage, including from UV light.
The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta carotene. As a result, adding avocados to the diet may help reduce the risk of developing age-related macular degeneration.

Macular degeneration affects the retina, a layer at the back of the eyeball. This layer contains light-sensitive cells that enable a person to see.
Age-related macular degeneration (AMD) affects a person’s central vision. It becomes more common after the age of 60 years. The first sign of AMD is often blurred vision.
Reading, writing, recognizing faces, and driving can become more difficult. However, there is usually enough peripheral vision to allow other daily activities. Total vision loss is unlikely.
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.
Avocados are high in fiber, containing approximately 6–7 g per half fruit.
Eating foods with natural fiber can help prevent constipation, maintain digestive tract health, and lower the risk of colon cancer.
Supporting fetal health
Folate (manufactured as folic acid) is important for a healthy pregnancy. Taking adequate folate reduces the risk of miscarriage and neural tube abnormalities. Consuming at least 600 micrograms (mcg) of folate per day is ideal for expectant wonen – one avocado may contain as much as 160 mcg of folate.
Folate (vitamin B-9) is important in red blood cell formation and for healthy cell growth and function. The nutrient is crucial during early pregnancy to reduce the risk of birth defects of the brain and spine.
Avocados also contain fatty acids that are integral to a healthy diet and fetal development.
Disclaimer
This post is for enlightenment purposes only and should not be used as a replacement for professional diagnosis and treatments. Remember to always consult your health care provider before making any health-related decisions or for counselling, guidance and treatment about a specific medical condition.
Reference
Link, R. (2018). Benefits of avocado? Retrieved June 17, 2022 from https://news-af.feednews.com/news/detail/0f6b0dfebdd66eb68693a8c5c6b28991?client=news
Ware, M. (July 28, 2021). Why is avocado good for you?? Retrieved June 25, 2022 from https://www.medicalnewstoday.com/articles/270406#_noHeaderPrefixedContent
Calderone, J. (June 20, 2022). Are Avocados Good for You? Retrieved on June 27, 2022 from
https://www.consumerreports.org/nutrition-healthy-eating/are-avocados-good-for-you-a2536502660/?itm_source=parsely-api&fr=operanews