8 Health Benefits of Avocado

In recent years, avocados have become a go-to food for health-conscious eaters. If you’re wondering if their popularity is deserved, the answer is yes. This creamy green fruit is loaded with nutrients that support heart health, skin health, digestion, and more. 

Let’s take a closer look at some of the health benefits of avocados.

1. Heart health

Avocados contain monounsaturated fats, the same type of fat found in olive oil. These fats may help cholesterol levels by lowering low-density lipoprotein (LDL) cholesterol. That’s the “bad” cholesterol, which can build up in your arteries and increase your risk of heart disease. And avocados may help raise the “good” cholesterol, high-density lipoprotein (HDL) cholesterol. 

Avocados also contain important minerals like potassium and magnesium. Here’s what these minerals do:

• Potassium helps relax blood vessels and balance the effects of sodium. This can help lower blood pressure. 

• Magnesium supports healthy nerve and muscle function — including the heart muscle. And magnesium deficiency is linked to heart disease.

2. Weight management

Avocados aren’t a cure-all for weight loss. But eating them as part of a balanced diet can support weight loss or weight management goals. Since they’re high in healthy fats and fiber, avocados are filling. Having filling foods like avocado might mean you consume fewer calories overall. 

3. Skin health

The vitamin C and vitamin E in avocados may benefit your skin in a few ways. 

Both vitamins act as antioxidants. Antioxidants are nutrients that protect your body from damage caused by free radicals, or unstable molecules. When too many free radicals build up in your body, they cause oxidative stress. 

Oxidative stress increases your risk for many chronic health conditions. It can also lead to premature aging of the skin. And oxidative stress can damage the skin barrier, the outermost layer of your skin. The skin barrier holds necessary water and oils in. And it keeps toxins and irritants out. 

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• Saturated vs. unsaturated fat: Your body needs dietary fat to function. But some food sources — including nuts, seeds, and avocados — contain healthier types of fat.

• What do antioxidants do? Antioxidants are nutrients that help protect your body’s cells from disease-causing damage. Learn about the different ways to get antioxidants in your diet. 

• Which foods prevent heart disease? Fruits and veggies, oily fish, and nuts are just a few of the best foods for heart health.

Vitamin C may also stimulate the production of collagen. Collagen is a protein that helps keep your skin firm and smooth. 

4. Reduced inflammation

Chronic inflammation is linked to many health problems, including joint pain, heart disease, and some autoimmune conditions. But avocados contain certain nutrients that may fight inflammation. 

In addition to their vitamins E and C, avocados contain plant compounds called carotenoids and phytosterols. These nutrients may reduce inflammation and protect your cells from the damage that inflammation can cause over time. 

5. Digestion support

Half an avocado has about 5 g of fiber. Eating fiber-rich foods like avocado helps to maintain a healthy gut. A healthy gut is important for many aspects of your health, digestion included.

Fiber helps digestion by:

• Moving food efficiently through your digestive tract

• Helping you have regular, easy-to-pass stool

• Breaking down food and helping you absorb nutrients

• Feeding the good bacteria living in your gut, which helps keep the “bad bacteria” in check 

6. Blood sugar management

Even though avocados are a fruit, they're naturally low in sugar. And their fiber helps to regulate your blood sugar. This is because fiber slows down the absorption of carbohydrates from your gut. This slower absorption means your blood sugar rises gradually instead of spiking quickly after meals. 

Keeping blood sugar levels steady is important for sustained energy, better mood, and long-term metabolic health. It can be especially helpful for those with prediabetes, diabetes, or insulin resistance.

7. Bone health

Avocados contain several nutrients that are crucial for bone health. Here are some of those nutrients and how they benefit you:

• Vitamin K helps your body build strong bones and use calcium effectively

• Magnesium helps activate vitamin D. You need vitamin D in order to properly absorb calcium

• Potassium helps maintain a healthy mineral balance in your bones

• Healthy fats improve your ability to absorb vitamin D (such as from supplements)

8. Brain health

The monounsaturated fats in avocado support healthy blood flow. Blood brings oxygen and important nutrients to the brain, which is critical for brain function. Avocados also contain lutein, a natural plant compound that may help prevent cognitive decline as you get older.

Some research links eating avocados regularly to better memory and increased attention span. But it’s important to note that this study was partially funded by the Hass Avocado Board. That doesn’t mean the results are untrue. But it does mean there’s some risk that results could be biased. More research is needed to fully understand this potential connection.

Avocado nutrition facts

Here are the nutrients you'll find in a medium avocado (about 150 g):

• Calories: 240

• Total fat: 22 g

• Monounsaturated fat: 15 g

• Polyunsaturated fat: 3 g

• Carbohydrates: 13 g

• Fiber: 10 g

• Protein: 3 g

• Potassium: 728 mg (15% daily value, or DV)

• Vitamin K: 32 mcg (26% DV)

• Folate: 122 mcg (30% DV)

• Vitamin C: 15 mg (17% DV)

• Vitamin E: 3 mg (21% DV)

Is there a downside to eating avocados?

Avocados are packed with nutrients. But as with any food, it’s best to enjoy them in moderation. This is because avocados:

• Are high in calories: An avocado has about 240 calories, depending on its size. These calories can add up quickly if you’re not mindful of portions.

• Are high in vitamin K: Everyone needs vitamin K, which plays an important role in blood clotting. But getting high amounts of this vitamin can make blood-thinning medication less effective. If you take blood thinners, it’s a good idea to talk to your primary care provider before making significant dietary changes.

• May cause digestive discomfort: Because of their high fiber and fat content, high amounts of avocado can cause mild stomach upset or gas.

Tips for using avocado

Avocados are versatile, and there are plenty of easy ways to add them to your plate. Here are some ideas:

• Sprinkle avocado with sea salt and scoop it straight out of the skin.

• Add slices to toast, sandwiches, or salads.

• Mash with lime juice, salt, and garlic for a quick guacamole.

• Swap in for mayonnaise in egg or tuna salad.

• Use as a base for salad dressings or salsas.

• Blend into smoothies to add plant-based creaminess.

• Use instead of dairy in desserts, such as avocado chocolate mousse.

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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