7 Evidence-Based Health Benefits of Avocado
Not just for guacamole and topping toast, avocados are an extremely nutritious fruit (yes, it’s a fruit!) with tons of health benefits.
1. High in Healthy Fat
Avocados are one of just a few high-fat fruits, with over three-quarters of the calories in them coming from this macronutrient. However, it’s not bad fat — most of the fat in avocados is a monounsaturated fat called oleic acid, which is linked to reduced inflammation and cancer risk.
2. High in Fiber
One avocado contains 15 grams of dietary fiber, which most Americans do not get enough of. As the recommended fiber intake is 25 grams for women and 35 grams for men, a hearty serving of guacamole could get you part-way there. Fiber is beneficial for digestion, heart health, cholesterol levels, and maintaining a healthy weight.
3. More Potassium Than Bananas
Despite bananas typically getting all the fame when it comes to potassium, avocados actually contain more of this heart-healthy mineral. A 3.5-ounce serving of avocado packs 14% of the recommended daily allowance (RDA) of potassium, compared to 10% in bananas.
4. Avocados Lower Cholesterol Levels
Because of avocado’s hearty amounts of fiber and unsaturated fat, these fruits can help to lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol levels. In turn, this can reduce the risk of cardiovascular and metabolic diseases.
5. Avocados Support Eye Health
Avocados are rich in antioxidants like lutein and zeaxanthin, which support vision and eye health. Plus, the fat in avocados enables antioxidants and vitamins in other foods you’re eating to be better absorbed.
6. Avocados Help With Weight Loss
People who regularly eat avocados have been found to have healthier weights. Despite avocados’ higher calorie count, the fruit’s beneficial levels of fiber, healthy fat, and protein make them a weight loss-friendly food.
7. Avocados May Help Fight Cancer
Lastly, the antioxidants in avocados may help to prevent cancer. Cell-based studies have shown that avocado extract fights prostate and breast cancer. However, these studies haven’t been replicated in humans yet.