Potential Health Benefits of Avocado

Excellent source of nutrients 

Avocados are high in a number of important nutrients, many of which are lacking in modern diets.

Here is the nutrition breakdown

Trusted Source

 for a 7-ounce (201-gram) avocado:

• Calories: 322
• Fat: 30 grams
• Protein: 4 grams 
• Carbs: 17 grams
• Fiber: 14 grams
• Vitamin C: 22% of the daily value (DV)Trusted Source
• Vitamin E: 28% of the DV
• Vitamin K: 35% of the DV
• Riboflavin (B2): 20% of the DV
• Niacin (B3): 22% of the DV
• Pantothenic acid (B5): 56% of the DV
• Pyridoxine (B6): 30% of the DV
• Folate: 41% of the DV
• Magnesium: 14% of the DV
• Potassium: 21% of the DV
• Copper: 42% of the DV
• Manganese: 12% of the DV

As you can see, avocados are exceptionally nutritious fruits and are a concentrated source of healthy fats and fiber, plus a number of vitamins and minerals.

They’re rich in nutrients that are often lacking in many people’s diets, including magnesium, B6, vitamin C, vitamin E, and folate.

For example, half of an avocado packs 10% of the DV for potassium. 

Potassium is considered a “nutrient of public health concern.

. This is because it’s a mineral that Americans commonly do not consume enough of. 

 that included data on 4,730 U.S. adults found that fewer than 3% had potassium intakes greater than the set daily value (DV) for potassium of 4,700 mg

 per day.

Potassium is needed for several critical bodily functions, including blood pressure regulation and nervous system function. Getting the recommended amount of potassium on a daily basis.

 against hypertension and stroke.

Avocados also provide nutrients that are essential for the health of the immune system, including vitamin C, B6, and E.

Half of an avocado provides 15% of your daily needs for B6, a nutrient that plays many key roles in the body including heart health, cancer prevention, and cognitive function. 

Avocados contain an abundance of nutrients that are essential for optimal health, and regularly consuming avocados could help improve overall diet quality. Avocados are high in fiber, providing about 14 grams

 in each avocado. That’s nearly half of the current DV for this important nutrient.

Getting enough fiber in your diet is essential for the health of the digestive system because it helps promote the growth of healthy bacteria.

 considered overweight found that people who consumed 175 grams (men) or 140 grams (women) of avocado daily for 12 weeks had lower fecal bile acid concentrations and increased bacterial diversity compared to a control group.

Greater bile acid concentrations induce intestinal inflammation and are related to the growth of microbes associated with negative health outcomes like colon cancer.

May help reduce heart disease risk factors

Regularly consuming nutrient-dense foods like avocados could help protect against heart disease.

The vitamins, minerals, healthy fats, and fiber found in avocados all play a role in keeping the cardiovascular system healthy. 

that an avocado-rich diet may help improve heart disease risk factors, which may help prevent the onset of heart disease. A rich source of antioxidant and anti-inflammatory compounds 

In addition to vitamins, minerals, healthy fats, and fiber, avocados are packed with bioactive compounds including carotenoids, vitamin C, vitamin E, and phenolic compounds.

These substances have been shown to have significant antioxidant, neuroprotective, and cardioprotective activities.

May help promote a healthy body weight

Although there are multiple factors that influence weight, following a nutritious and balanced diet is perhaps most important when it comes to reaching and maintaining a healthy body weight, which is critical for disease prevention.

Although avocados are high in calories, they’re packed with nutrients and help promote satiety, thanks to their high fiber and healthy fat content.

Versatile and delicious ingredient

In addition to being highly nutritious, avocados can be used in a number of recipes, both sweet and savory. This makes them a smart ingredient to have on hand.

Here are some ideas for how to incorporate more avocado into your diet:

• Use avocado in place of mayo with Greek yogurt in chicken, salmon, egg, and tuna salads.
• Make a classic guacamole using ingredients like avocados, onions, lime, and cilantro.
• Top chicken breasts with a salad of tomato and cubed avocado.
• Toss frozen avocado chunks into smoothies for a source of healthy fat.
• Top chilis and soups with sliced avocado.
• Incorporate avocado into salads and grain bowls.
• Whip up a dairy-free avocado chocolate mousse.
• Bread avocados and bake them for a crispy treat. 
• Pair half an avocado with eggs and berries for a filling breakfast.
• Smash avocado on top of toast or a half roasted sweet potato.
• Stuff avocados with chicken salad or bean salad.
• Use avocados in tacos and burritos.
• Blend avocado with olive oil, lemon juice, and seasonings for a quick and easy creamy dressing.
• Top your favorite burger with sliced avocado.
• Sprinkle an avocado half with a bit of coarse salt and pepper and enjoy it right out of the rind.

There are so many ways to use avocados, so don’t be afraid to experiment.

If you’re looking for a way to keep your avocados as fresh as possible, place ripe avocados in the refrigerator until you’re ready to enjoy them.

If your avocado is still hard and green, let it sit on your counter for several days to ripen.

Avocados contain an impressive amount of nutrients and are especially rich in fiber, B6, vitamin C, potassium, vitamin E, folate, and copper.

Eating avocados regularly may benefit health in several ways, including protecting against heart disease, improving overall diet quality, improving satiety, and promoting gut health.

Plus, they’re versatile and delicious

Eating avocado’s 🥑 is healthy for your body.