Let’s face it: it’s almost impossible to scroll through your Instagram feed without seeing avocados in some form: avocado toast, guacamole, green smoothies and the list goes on.
As it turns out, this green fruit is popular for a reason. Not only is it delicious, but also very nutritious, it also contains many beneficial nutrients. Not to mention the recipe options are endless!
We spoke to several experts to learn more about the health benefits of avocados and why they are a must have in your diet.
Health Benefits of Avocados
1. Avocados promote eye health
For many of us, eyesight deteriorates as we age. Avocados contain lutein, an antioxidant found in our eyes. “Eating more fruits and vegetables that contain lutein can help reduce your risk of an eye disease called macular degeneration, a leading cause of blindness in the elderly,” says Laura M. Ali, MS, RDN, LDN. “A bonus is that the fat that is also in the avocado helps your body absorb these antioxidants so you get more bang for your buck.”
Related: 13 Savory Ways to Eat Avocados
2. Avocados can improve memory
In addition to improving eye health, the lutein in avocados can improve your brain health.
“The lutein in avocados has been linked to cognitive performance by improving sustained alertness.” Jackie Newgent, RDN, plant-minded chef, nutritionist, and author of The Clean & Simple Diabetes Cookbook, explains. “Eating an avocado a day seems to be just the right amount for these benefits. You don’t have to chew an avocado at once like an apple; Enjoy it all day long, like mashed avocado toast in the morning, sliced avocado in a sandwich for lunch, and a few dabs of guac for dinner. “
3. Avocados support your immune system
A strong immune system is critical to protecting the body from infection.
“Avocados contain important nutrients like vitamin B6, copper and magnesium that keep our immune systems strong against viruses and bacteria,” says Mackenzie Burgess, RDN, Registered nutritionist and recipe developer at Cheerful Choices. “Avocados also have healthy fats that increase the absorption of the fat-soluble, immune-supporting vitamins A, D, and E.”
4. Avocados are high in vitamin K.
This fat-soluble vitamin comes in two forms: phylloquinone (found in leafy green vegetables) and menaquinone (found in some animal foods).
“Avocados are high in vitamin K, a vitamin that is typically found in dark green leafy vegetables,” says Ali. “Vitamin K helps absorb calcium and supports bone health.”
5. Avocados support heart health
This delicious green fruit contains healthy fats that will keep your heart healthy and strong.
“Avocados contain two different types of unsaturated fats (monounsaturated and polyunsaturated) that are considered heart-healthy,” explains Burgess. “According to dietary guidelines, replacing saturated fats with these unsaturated fats can help lower cholesterol and lower blood pressure.”
Related: 7 Ways To Keep Your Heart Healthy
6. Avocados are a great source of fiber
Avocados are high in fiber and great for the digestive system. They’re also filling, which helps with weight management.
“A high-fiber diet has been linked to improved gut microbial balance and reduced constipation. Plus, consuming more fiber can reduce hunger and limit calorie intake, ”says Dr. Josh Ax, DNM, CNS, DC, Founder of Ancient Nutrition, DrAxe.com, and Author of Ancient Remedies. “Avocados have a lot of potassium (over 700 milligrams per cup), which supports healthy blood pressure, nerve and muscle functions. Eating an avocado provides you with 20% of your daily potassium requirement, which helps regulate your heart rhythm and more as potassium is an essential electrolyte. “
Related: 20 Delicious High Fiber Snacks That Will Benefit Your Health And Keep You Filled For Hours
7. Avocados are ri in potassium
One avocado (about 200 g) contains 975 milligrams of potassium (more than twice the amount of a medium-sized banana (422 mg).
“Potassium is a very important nutrient for heart health, including blood pressure control”, Jen Hernandez, RDN, CSR, LDN, Registered Nutritionist and Founder of Plant-Powered Kidneys, States. “About 98% of Americans don’t get enough potassium in their diet. A diet high in potassium and low in sodium has been shown to help control blood pressure. “
8. Avocados correlate with a reduced risk for metabolic syndrome
Metabolic syndrome is a group of risk factors that can increase your risk of developing chronic conditions such as heart disease, stroke, and type 2 diabetes.
“A 2013 study with data from over 17,000 people concluded that eating avocado was associated with a reduced risk of metabolic syndrome. The reason avocados help lower the risk of metabolic syndrome is because of the combination of nutrients in avocados, such as monounsaturated fats, fiber, potassium, and vitamin E. ” Holly Klamer, MS, RDN, explained.
9. Avocados increase insulin sensitivity
If you’ve got a sweet tooth, avocados can help curb those cravings.
“The high fat content is also filling, which can help reduce sugar cravings and increase insulin sensitivity,” says Christine Garvin, MA, NE, RWP, functional nutritionist. “Many Americans have higher levels of sugar in their diets than they realize, which is a major cause of our obesity epidemic. Avocados can be a satisfactory substitute for other foods that are higher in carbohydrates or sugar. “
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10. Excellent source of healthy fats
When many people hear that food is high in fat, they worry about weight gain, but not all fats are made equally. And avocados contain the kind of fat that is good for your overall health.
“Avocados are a great source of health-promoting fats” Colleen Christensen, RD, Conditions. Fats not only help us feel full and satisfied longer, but our body also needs them to absorb certain vitamins. Don’t be afraid of fats!
Next, check out 17 Creamy, Low Carbohydrate Savory Avocado Recipes.
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- Laura M. Ali, MS, RDN, LDN
- Jackie Newgent, RDN, plant-oriented cook, nutritionist, and author of The Clean & Simple Diabetes Cookbook
- Nutrients: “Eating Avocado Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Study”
- Mackenzie Burgess, RDN, Registered Nutritionist and Recipe Developer with Cheerful Choices
- Harvard TH Chan: “Vitamin K”
- Josh Ax, DNM, CNS, DC, Founder of Ancient Nutrition, DrAxe.com and author of the new bestseller Ancient Remedies
- Jen Hernandez, RDN, CSR, LDN, Registered Nutritionist and Founder of Plant-Powered Kidneys
- Journal of Hypertension: “Daily Potassium Intake and Sodium-to-Potassium Ratio in Lowering Blood Pressure: A Meta-Analysis of Randomized Controlled Trials”
- Holly Klamer, MS, RDN
- National Institute for Heart, Lung and Blood: “Metabolic Syndrome”
- Nutrition Journal: Avocado Consumption Is Linked to Better Nutritional Quality and Nutrient Intake and Lower Risk of Metabolic Syndrome in US Adults: Results of the National Health and Nutrition Examination Survey (NHANES) 2001-2008 ”
- Christine Garvin, MA, NE, RWP, Functional Nutritionist
