Avocados contain a wide range of nutrients and may have various health benefits. These include improving digestion, lowering the risk of depression, preventing bone loss, supporting heart health, and protecting against cancer.
Also known as an alligator pear or butter fruit, avocados are a type of berry. They grow in warm climates.
Avocados provide a substantial amount of monounsaturated fatty acids and are
Below, we take an in-depth look at the nutritional makeup of avocados, 11 ways that they may benefit our health, and some risks to consider.
Avocados contain high levels of healthy, beneficial fats, which can help a person
Roughly half an avocado, or 100 grams (g),
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
A diet that contains a variety of fruits and vegetables can provide numerous
Here are 11 reasons why avocados can contribute to a healthy diet:
1. Healthy for the heart
In every 100 g of avocado, there are
2. Great for vision
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.
3. May help prevent osteoporosis
Half an avocado provides approximately
This nutrient is often overlooked but is essential for bone health. Taking in enough vitamin K can support bone health by increasing calcium absorption and reducing the urinary excretion of calcium.
4. Components may prevent cancer
Studies have not yet assessed a direct link between avocado consumption and a reduction in cancer risk. However, avocados do contain compounds that may help prevent the onset of some cancers.
5. Supporting fetal health
Folate is important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube abnormalities. A person should consume at least
Avocados also contain fatty acids that
6. Reducing depression risk
Folate helps prevent the buildup of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain.
7. Improving digestion
8. Natural detoxification
Adequate fiber promotes regular bowel movements, which are crucial for the excretion of toxins through the bile and stool.
9. 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.
10. 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.
11. Protection from chronic disease
A person can incorporate avocados into their diet in a variety of ways. Soft avocados, for example, make delicious guacamole, while firmer avocados are great for slicing and adding to a salad or sandwich.
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
Avocados also contain vitamin K, which can affect how blood thinners such as warfarin work.
Below are some commonly asked questions about avocado:
Is avocado good for high blood pressure?
A recent study discovered that avocado consumption was associated with a lower incidence of high blood pressure. However, more research on this topic is needed.
Why is avocado a superfood?
Avocados are often considered a superfood because they are
How often is it OK to eat avocado?
While avocado has many nutritional benefits, as with all foods, moderation is key. For instance, avocado has a