Health Benefits of Avocado

I’m sure you’re not new to this soft, nutty, and tasty fruit, but don’t you want to know all about the health benefits of avocado?

The avocado is a large and pear-shaped green to purple fruit with a pit inside surrounded by light green flesh. It is known for its distinct creamy, tender flesh that tastes nutty and earthy. 

Did you know that avocado is also called “alligator pear” or “butter fruit”? You usually use this fruit for salads, wraps, sauces, and smoothies for a decadent and thick texture. 

health benefits avocado
The avocado is a creamy and soft fruit with a nutty and earthy flavor. The benefits of avocados can do wonders for your health.

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Not everyone will love the flavor of the avocado, but here’s why you should add it to your diet: it is loaded with essential nutrients, vitamins, and minerals you need! 

Come with me and learn more about the health benefits of avocado! 

Nutrition Facts

Just like other fruits, avocado is rich in nutrients that are guaranteed to help your body function better. Imagine how every bite of this fruit gives you access to these nutrients:

Protein4 grams
Fat30 grams
Carbohydrates17 grams
Fiber14 grams
Magnesium58 milligrams
Potassium970 milligrams
Vitamin C10 milligrams
Vitamin K21 micrograms
Vitamin E2.1 milligrams
Calcium24 milligrams
Choline14.2 milligrams
Vitamin A7 micrograms
Beta-sitosterol153 milligrams
Folate81 micrograms


If you’re counting calories, then a whole avocado might not be the best fruit because it has 322 calories. However, you can slice the fruit to get the needed calories for the day. 


According to Very Well Fit, an avocado has 17 grams of carbohydrates, but a big part of this comes from fiber. There is not a lot of sugar in the avocado because it has starch instead. Hence, avocado is a low-GI food.


The avocado has 14 grams of fiber which can greatly help improve your digestion and weight loss. You can definitely add high-fiber avocados to your diet and meal plans. 

You are truly in for a treat because the avocado will keep you nourished. Perhaps these nutrients may be the key to your healthy diet someday! 

Vitamins and Minerals

Nutrients are not enough to make a healthy fruit; you also need vitamins and minerals to maintain health. It’s a good thing that the avocado has its own dose of vitamins and minerals. 

  • Protein
  • Fiber
  • Vitamin E
  • Folate
  • Potassium
  • Vitamin K
  • Riboflavin
  • Niacin
  • Vitamin C
  • Magnesium
  • Copper
  • Manganese

Do you see any vitamins and minerals that you need in your diet? Eating an avocado is certainly one of the best ways to get these substances in your system! 

Plant Compounds

Don’t forget about the plant compounds because the avocado has them too. Two of the best compounds you can find in an avocado are carotenoids and phenolic compounds. 

When it comes to carotenoids, this fruit has beta-carotene, lutein, and zeaxanthin. These carotenoids have good effects on eye health, immunity, and skin complexion. 

A study published in Molecules mentioned that phenolic compounds have excellent anti-aging, antioxidant, and anti-inflammatory potential. These can help protect you from different health problems.

What do you think about the plant compounds in the avocado? These can surely help you maintain good health. With all the nutrients combined, you are already securing your health and wellness! 

9 Wonderful Health Benefits of Avocado

For the most awaited part, let’s go to the health benefits of avocado! 

Improves heart health

According to Medical News Today, the beta-sitosterol from avocado plays an important part in heart health. It maintains good cholesterol levels for a healthy, beating heart.

The British Heart Foundation also mentioned that eating two servings of avocados weekly can reduce the risk of getting heart problems. When it comes to heart-healthy food, you can trust avocados can help. 

Supports vision

An avocado has lutein and zeaxanthin that can repair eye damage for better vision. These nutrients can also protect your eyes from UV light under the sun. 

Antioxidants from avocados can maintain good eyesight and prevent vision problems too. Get that 20/20 vision to see how wonderful the effects of avocados are! 

Strengthens bones

With the help of vitamin K in the avocado, you can strengthen your bones and joints. Your body will absorb calcium effectively to improve bone health in the long term. 

In fact, the avocado can help protect you from bone problems like osteoporosis and fractures. Save Our Bones also mentioned that the avocado’s vitamin C can produce collagen for stronger cartilage.  

Prevents cancer

Did you know that folate is one of the nutrients to help prevent and treat cancer? Fortunately, avocado is rich in folate, so it can fight against different types of cancer, such as colon and pancreatic cancer. 

A study in Critical Reviews in Food Science and Nutrition found that avocado can potentially prevent breast and throat cancer too. The cancer-fighting properties of avocados will surely not disappoint.

Brightens mood

If you’ve been feeling down lately, you may snack on an avocado to brighten your mood. Folate is a vital nutrient in lowering levels of depression and anxiety.

The folate from avocados can increase serotonin levels for better mood and sleep quality. You will surely have a healthier and happier day with an avocado in your diet! 

Promotes digestion and weight loss

Even if avocado is high in calories, they can still help with digestion and weight loss. Since it has lots of fiber, it is guaranteed to make you feel full for satiety and appetite. 

Avocado is one of the best fruits to support your body weight. You can easily add it to your meals for added nutrition. It prevents you from overeating without making you go hungry! 

Detoxifies the gut

With the fiber from avocado, you can ensure that the fruit works as a natural detoxifier in your gut. It promotes the buildup of healthy bacteria in the gut. 

A study in the Journal of Nutrition found that eating avocados can also increase microbial diversity in the gut. You can definitely keep your gut clean and healthy with avocados. 

Increases energy

One of the reasons why avocado is considered a superfood is because of how well it increases energy levels. With the vitamins and minerals it has, you will certainly feel that burst of energy that you need. 

It’s not just for energy but also for giving you an overall feeling of wellness. The avocado can sustain your energy to help you have a productive day. 

Protects the brain 

Are you looking for the best foods for your brain? The avocado should be one of your top options. Its vitamin E content will improve memory and thinking skills for a sharp mind. 

You can also protect yourself from different brain complications in the future. According to Everyday Health, the nutrients from the avocado will also slow down aging for your brain. 

Are you impressed with the health benefits of avocado? Life is definitely sweeter when you have excellent overall health. Add avocados to your diet and experience how life-changing they can be! 

Ripening Process

An unripe avocado tends to taste bitter, and we certainly don’t want that! It’s a good thing there are easy and simple tips and practices you can do to ripen them. 

  • Eating Well suggests storing the avocado in a paper bag with a banana, kiwi, or apple.
  • You can simply put the avocado in a paper bag to ripen at room temperature.
  • Alternatively, leave the avocado on the counter and wait for a few days to ripen. 

In case you need ripe avocados right away, here are the signs you need to look for:

  • Ripe avocados have a dark purple or green color.
  • They should yield to a bit of pressure without being mushy.
  • Check if the skin is pebbled.

Side Effects

Avocados are only good for you when you eat them properly and in moderation. What are the consequences of eating too many avocados at once?

  • Bloating – feeling of an overstretched stomach
  • Itchy skin – irritation in the skin
  • Nausea – feeling sick to your stomach
  • Constipation – difficulty with bowel movements
  • Vomiting – forceful ejection of food through the mouth
  • Asthma – chronic lung disease
  • Liver damage – feeling weak and tired
  • Weight gain – increase in body weight
  • Hypersensitivity – abnormal reaction or sensitivity to substances

When you experience these symptoms, remember to conduct first aid and consult your doctor. According to WebMD, the suggested serving size for an avocado is only ⅓ of the fruit. 


I can’t get enough of the flavor, quality, and health benefits of avocado. Can you?

If you love creamy and nutty fruits with lots of nutrients and value to offer, then the avocado is definitely worth considering. You can do so many recipes with it, and it’s perfect for kids and adults. 

In summary, here are the health benefits of avocado you can experience:

  • Improves heart health
  • Supports vision
  • Strengthens bones
  • Prevents cancer
  • Brightens mood
  • Promotes digestion and weight loss
  • Detoxifies the gut
  • Increases energy
  • Protects the brain

Since avocado is high in calories, make sure to eat it in moderation and pair it with other healthy fruits and vegetables. Be creative when using it for your recipes because it’s a superfood you need in your meals.

Suggested Recipes

The avocado is one of my family’s favorite fruits, so we have it in the kitchen all the time. There are plenty of recipes you can do with these fruits, and here are our go-to recipes:

Learn how to store avocados properly to enjoy these recipes whenever you want! 

Frequently Asked Questions

Is it OK to eat an avocado every day?

You can eat an avocado daily as long as you eat in moderation. Remember that a whole avocado has more than 300 calories, and it can cause weight gain if consumed excessively on a daily basis. 

The suggested daily intake is ⅓ of a medium-sized avocado in a day.

What are the three benefits of avocados?

Avocados have many health benefits, but three of the most important ones include improving heart health, supporting vision, and boosting mood and brain function. 

What are the benefits of eating avocado regularly?

When you eat avocados regularly, you will improve your heart, eyesight, energy levels, gut health, brain, mood, bone health, and digestion. As long as you eat it in moderation, the avocado can also help with weight loss. 

How often should you eat avocados?

While it is safe to eat an avocado a day, remember to eat only the suggested daily intake. Mix it up with other fruits and vegetables for a well-balanced diet. 

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