Avocado has a multitude of health benefits for your body. It may surprise you but avocados are a fruit. Even though they are monounsaturated with fatty acids they are very healthy to eat. They are packed with goodies such as vitamin A, C, E, K and a bunch of antioxidants. Let's dive into their health benefits.

Nutrition Facts of Avocado

Origin: Mexico and South America

Official name: Persea americana

calories: 1 avocado carries 136 calories or 160 calories per 100 gram.

73% Water
15% Fat
8.5% Carbohydrates
2% Protein
Amount %DV
Vitamin A 7 µg 1%
Vitamin C 10 mg 11%
Vitamin D 0 µg
Vitamin E 2.07 mg 14%
Vitamin K 21 µg 18%
Vitamin B1 (Thiamine) 0.07 mg 6%
Vitamin B2 (Riboflavin) 0.13 mg 10%
Vitamin B3 (Niacin) 1.74 mg 11%
Vitamin B5 (Panthothenic acid) 1.39 mg 28%
Vitamin B6 (Pyridoxine) 0.26 mg 20%
Vitamin B12 0 µg
Folate 81 µg 20%
Choline 14.2mg 3%

1. Low on sugar

Avocados are one of the few fruits that are very low on sugar. Half an avocado (68 grams) contains only 0.5 grams of sugar, in the form of glucose, fructose and galactose. This means that they won’t raise your blood sugar level as much as other fruits. So you can eat them guilt-free!

2. Healty Fat

If you are worried about the fact that avocados contain high levels of fat you can stop now. The fat in an avocado is actually healthy for you. Even though the avocado is a fruit that is rich in monounsaturated fat you won’t have to worry about getting overweight. It can actually assist you in loosing weight.

3. Reduces Inflammation

The avocado is a magical fruit that can assist you in reducing inflammation in your body. Because the avocado is so rich in healthy fats it creates a powerful protective effect against inflammation.

4. May reduce risk of cancer

When your body is highly acidic it has perfect condition to grow cancer. Since avocado is on the alkaline foods-list it helps you reduce the risk of cancer. An alkaline rich body makes it harder for cancer cells to grow. Numerous studies have been done on this on (1, 2, 3).

5. Reducing symptoms of arthritis

Arthritis is a disease causing painful inflammation and stiffness of the joints. While arthritis is a common problem in the West, avocado oil can suppress these symptoms in people with arthritis. Since avocados are a natural anti-inflammatory they can decrease the risk of the joint damage seen in early osteoarthritis.

6. Perfect fruit for pregnant women

The shape of food often gives away what it’s good for. When we cut the avocado in half it looks like a pregnant belly carrying life (the seed). Avocados contain an abundance of B9, or better known as folate. This mineral is imperative for normal cell function and tissue growth and is particularly important for pregnant women (4, 5).

7. Improves heart health

Avocados contain more potassium than bananas (6). Potassium is an essential minerals that is beneficial for blood pressure and maintain a healthy heart (7, 8), reducing the risk of heart diseases.

8. Reduces blood cholesterol

Research has shown that avocado consumption may reduce blood cholesterol and triglycerides significantly, as well as lower the potentially harmful LDL cholesterol and increase the good HDL cholesterol (9, 10, 11, 12 , 13, 14).

9. Assists in weight loss

When you are on a calorie restricted diet you will probably think to leave out avocados. But don’t be fooled by their high fat content. When you incorporate avocados to your diet you will have the tendency to eat less. Eating avocado will make you feel satiated and leave your stomach satisfied for a good few hours. Since the avocado is high in fiber, low in carbs and does not raise blood sugar levels it is a great addition to your diet to encourage weight loss.

10. Improves vision

Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage to your eye-sight.

As the monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta-carotene, adding avocados to your diet may help to reduce the risk of developing age-related loss of vision.

11. Lowers risk of depression

Since avocado contains high levels of folate it decreases the risk of depression. Folate helps prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

12. Improves digestion

Feeling constipated? The avocado will be your new best friend. Since the avocado is rich in natural fiber it will help maintain a healthy digestive tract. It contains approximately 12-14 grams of fiber per avocado.