health benefits of avocado

Do you spend hours searching for the perfect way to become healthy and fit during these pandemic days? Do you feel overwhelmed when you start a new fitness regime? Well, staying fit doesn’t necessarily mean following a strict diet or going to the gym. You can simply start by consuming more fruits and vegetables, drinking 8-10 glasses of water, or going for a short walk after your meal. Other than including these things in your daily routine, you can start your quest of being healthy by adding avocado to your diet to get numerous health benefits of avocado.

But, why only Avocado? Did you know that a single avocado has 322 calories, 30 grams of fats, 4-gram protein, 17-gram carbs, and 14-gram fiber? Now that you know the nutrients avocado contains, you are keen to know more about avocado and the various health benefits of avocado? From reducing inflammation to maintaining a healthy weight are some of the avocado health benefits.

Also Check: Avocado Benefits for Skin

Top 10 Health Benefits of Avocado

We savor the crunchy avocado toasts but is it true that Avocado helps to decrease the weight? Is it good for pregnant women or just another diet hype? Don’t know whether it’s another hoax or truly a magical ingredient. We will help you find that with our list of 10 health benefits of avocado. Let’s dive in to know what benefits avocado has for your health.

  • Promotes Heart Health

One of the avocado benefits for health is that it keeps your heart healthy. Avocados are high in oleic acid which has been shown to lower blood pressure and cholesterol levels. They are high in potassium and folate, both of which are beneficial to your cardiovascular system. To increase the amount of heart-healthy fats in your diet, add a bit of avocado to a sandwich or spinach salad.

  • Boosts Digestion and Maintains a Healthy Weight

Even though numerous factors impact weight, following a nutritious and healthy diet plays an important role. Avocado is a superfood high in fiber and other essential nutrients such as potassium which boosts healthy digestive function. It is also a low-fructose food which makes it less likely to cause gastric problems. Although avocados are high in calories, they are high in nutrients and promote fullness due to their high fiber and healthy fat content.

  • Nutritious for Pregnant Women

One of the avocado fruit benefits is that it acts as a nutritious diet during pregnancy. So, if you question – are avocados safe for pregnant women? Yes! Avocados are safe to be eaten during pregnancy unless your doctor advises otherwise. It contains high amounts of key nutrients such as folate and potassium needed to support a healthy pregnancy. Just half an avocado (100 grams) contains 7 grams of fiber i.e. about 25% of the 28-gram, the minimum daily fiber value recommended for pregnant women.

  • Has Anti-inflammatory Properties

One of the best avocado juice benefits for health is that it lowers inflammation. Avocados are high in monounsaturated fats and antioxidants that help to reduce inflammation in the body. Avocados have potent anti-inflammatory properties that may even compensate for unhealthy food choices. This creamy ingredient is full of vitamin E, fiber, and carotenoids which helps to soothe inflammation in the body.

  • Protects Your Eyes

One of the important benefits of eating avocado is that it protects your eyes. Besides its obvious delicious flavor, avocado contains nutrients that promote good eye health! Avocado contains a high amount of lutein that boosts blood circulation all around the eye, reduces dark circles and puffiness making it a good ingredient for the eyes. An ounce of avocado contains 80 micrograms of lutein, whereas most lutein supplements only provide 10 mcg!

  • Protects Your Brain and Boosts Your Mood

Avocados contain monounsaturated fat that can lower blood pressure and increase blood circulation, which in turn helps in lowering the risk of cognitive decline. It also contains a lot of potassium, which, when coupled with omega-3s and oleic acid can help lower blood pressure. Slightly lower blood pressure has been shown to benefit brain health. Avocados contain nutrients such as fiber, healthy fats, and micronutrients that combat fatigue and help you feel better and lively.

  • Strengthen Bones

One of the avocado uses is that it helps in strengthening your bones. Half an avocado contains about 25% of your recommended daily amount of vitamin K. When it comes to bone health, most people think of increasing their calcium and vitamin D intake. However, vitamin K supports bone health by increasing the amount of calcium the body can absorb and decreasing the amount lost through urinary excretion.

  • Keeps Your Skin Healthy

Avocados are high in healthy fats and are a good source of vitamins E and C. These nutrients are important for the health of your skin. A high fat intake, particularly healthy monounsaturated fat found in avocados boost skin elasticity, decreasing the fine lines and wrinkles. Avocado is high in antioxidants and vitamins that nurture your skin from the inside and give it a natural glow outside.

  • Fights Cancer

Avocados are not only beneficial in cancer prevention but may also play a significant role in cancer treatment. Indeed, some studies have found that the phytochemicals in avocados can inhibit cancer cell and pre-cancerous cell growth while inducing apoptosis or cell death in cancer cells. A high folate intake has been linked to a lower risk of developing cancers in the colon, stomach, pancreatic, and cervical, according to research.

  • Reduces Blood Sugar

One of the health benefits of avocado is that it reduces blood sugar which makes it diabetic-friendly fruit. Avocados are low in carbs and sugar while being high in healthy fat and fiber. According to a Harvard study that followed 200,000 people for 20 years, eating a plant-based diet (which includes avocados) could reduce your risk of developing type 2 diabetes by 20%.


Avocado is a tasty fruit and you can include avocados in your diet in a variety of ways. Add it as a topping for your salad, make guacamole out of it, or make avocado smoothies by mixing avocado and kale or banana. Avocados are good for your overall health. So, it can be a great addition to your diet if you want to obtain the amazing health benefits of avocado.

But it is also important to remember a few things before adding avocado to your diet. Avocado has carbohydrates called polyols that have laxative effects. Avocado contains salicylates that may cause skin swelling and rash. So, limit the intake of avocados as eating more won’t do better. Also, If you are sensitive to this sugar, you may have an upset stomach after 48 hours of consuming this fruit. So, try it a little if you’re consuming it for the first time!


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