As it turns out, this green fruit is popular for a reason. Not only is it delicious, but it’s highly nutritious, but it’s filled with good-for-you nutrients. Not to mention that the recipe possibilities are endless! We spoke to several experts to learn more about the health benefits of avocados and why they’re a must-have for your diet.
Avocado health benefits
1. Avocados promote eye health
For many of us, eyesight worsens with age. Avocados contain lutein, an antioxidant found in our eyes.“Eating more fruits and vegetables with lutein can help reduce the risk of an eye disease called macular degeneration, one of the leading causes of blindness in the elderly,” saysLaura M. Ali, MS, RDN, LDN. “A bonus is the fat also found in the avocado helps your body absorb these antioxidants so you get more ‘bang for your buck’.”
2. Avocados may improve memory
Along with boosting eye health, the lutein in avocados can boost your brain health. “The lutein in avocados is associated with cognitive performance by improving sustained attention,” Jackie Newgent, RDN, plant-forward chef, nutritionist, and author of The Clean & Simple Diabetes Cookbook, explains. “Eating one avocado a day seems to be the just-right amount for these benefits. You don’t need to munch on an avocado all at once like it’s an apple; enjoy it throughout the day, like smashed avocado toast in the morning, sliced avocado in a sandwich for lunch, and a couple of dollops of guac with your dinner.”
3. Avocados support your immune system
Keeping your immune system strong is crucial to protect the body against infection. “Avocados contain important nutrients like vitamin B6, copper, and magnesium, which keep our immune systems strong against viruses and bacteria,” says Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices. “Avocados also have healthy fats which increase the absorption of fat-soluble, immune-supporting vitamins A, D, and E.”
4. Avocados are rich in vitamin K
This fat-soluble vitamin comes in two forms: phylloquinone (in green leafy vegetables) and menaquinones (in some animal foods). “Avocados are rich in vitamin K, which is a vitamin typically found in dark green leafy vegetables,” Ali states. “Vitamin K works to help the absorption of calcium supporting bone health.”
5. Avocados support heart health
This tasty green fruit contains healthy fats that keep your heart healthy and strong. “Avocados contain two different types of unsaturated fats (monounsaturated and polyunsaturated) that are considered heart-healthy,” Burgess explains. “According to dietary guidelines, replacing saturated fats with these unsaturated fats may help lower cholesterol levels and reduce blood pressure."
6. Avocados are a great source of fiber
Packed with fiber, avocados are excellent for the digestive system. They are also filling, which helps with weight management. “High fiber diets are associated with improved balance of microbes in the gut and reduced constipation, plus eating more fiber can reduce hunger and curb calorie intake,” says Dr. Josh Axe, DNM, CNS, DC, founder of Ancient Nutrition, DrAxe.com and author of Ancient Remedies. “You’ll find plenty of potassium within avocados (over 700 milligrams per cup), which supports healthy blood pressure and also nerve and muscle functions. Eating one avocado supplies you with 20% of your daily potassium needs, which assist in regulating heart rhythms and more since potassium is an essential electrolyte.”
7. Avocados are rich in potassium
One avocado (approximately 200g) has 975 milligrams of potassium (more than double the amount in a medium banana (422mg). “Potassium is a very important nutrient for heart health, including blood pressure control,” Jen Hernandez, RDN, CSR, LDN, Registered Dietitian and Founder of Plant-Powered Kidneys, states. “About 98% of Americans don’t get enough potassium in their diet. A diet that is both high in potassium and low in sodium has been shown to help control blood pressure.”
8. Avocados are correlated with a decreased risk of metabolic syndrome
Metabolic syndrome is a group of risk factors that can increase your risk for developing chronic health conditions such as heart disease, stroke and type 2 diabetes. “A 2013 study with data from over 17,000 people concluded avocado consumption was associated with reduced risk of metabolic syndrome. The reason avocados help lower risk for metabolic syndrome is the combination of nutrients in avocados, such as monounsaturated fats, fiber, potassium and vitamin E,” Holly Klamer, MS, RDN, explains.
9. Avocados increase insulin sensitivity
If you have a sweet tooth, avocados can help curb those cravings. “The high-fat content is also satiating, which can help diminish sugar cravings and increase insulin sensitivity,” says Christine Garvin, MA, NE, RWP, Functional Nutritionist. “Many Americans have higher levels of sugar in their diet than they realize, which is a leading cause of our obesity epidemic. Avocados can provide a satisfying replacement for other higher carbohydrate or sugar food.”
10. Excellent source of healthy fats
When many people hear food is high in fat they worry about weight gain, but not all fats are created equally. And avocados contain the type of fat that’s good for your overall health. “Avocados are a great source of health-promoting fats,” Colleen Christensen, RD, states. Not only do fats help to keep us feeling full and satisfied for longer but our body actually needs them to absorb certain vitamins. Don’t fear fats! Next, read up on 17 creamy, low-carb savory avocado recipes.
Sources
Laura M. Ali, MS, RDN, LDNJackie Newgent, RDN, plant-forward chef, nutritionist, and author of The Clean & Simple Diabetes CookbookNutrients: “Avocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial”Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful ChoicesHarvard T.H. Chan: “Vitamin K"Josh Axe, D.N.M., C.N.S, D.C., founder of Ancient Nutrition, DrAxe.com and author of the new, best-selling book Ancient RemediesJen Hernandez, RDN, CSR, LDN, Registered Dietitian and Founder of Plant-Powered KidneysJournal of Hypertension: “Daily Potassium Intake and Sodium – to – Potassium Ratio in the Reduction of Blood Pressure: A Meta-Analysis of Randomized Controlled Trials”Holly Klamer, MS, RDNNational Heart, Lung and Blood Institute: “Metabolic Syndrome”Nutrition Journal: Avocado Consumption is Associated with Better Diet Quality and Nutrient Intake, and Lower Metabolic Syndrome Risk in US Adults: Results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008”Christine Garvin, MA, NE, RWP, Functional Nutritionist
