The Top 10 Health Benefits of Avocado


Heart Disease AvocadoThere are some amazing avocado benefits for your health and appearance.

If you would like to lose weight, improve your skin and lower your risk of many life-threatening diseases like cancer, diabetes and heart disease, here’s why it’s well worth including more of this extremely healthy fruit in your diet.

Also ahead is how avocado helps high blood pressure and constipation, why it’s beneficial as a arthritis treatment, important for pregnant women and has even been shown in studies to help you live a longer and healthier life.

Here’s a list of the top 10 benefits of eating avocados and just why they are considered so good for you.

1. Cardiovascular Health

Coronary heart disease is still the biggest killer in the USA and UK and it is essentially a disease of inflammation.

Many experts now believe that high consumption of pro-inflammatory processed vegetable oils are a significant risk factor in cardiovascular disease. They advise lowering polyunsaturated fat intake and increasing the amount of healthy monounsaturated fatty acids in your diet.

Avocado is an excellent source of monounsaturated oleic acid. Research has shown this beneficial form of fat reduces dangerous LDL cholesterol in the blood at the same time as increasing the more beneficial HDL cholesterol.

As well as lowering LDL cholesterol, studies like this have found eating avocado can also decrease high blood triglyceride levels, another common predictor of cardiovascular problems.

That eating a high fat food like avocado can actually lower the amount of fat in your blood clearly shows that all fats are not equal. It’s important to get enough of the right ones if you value your health and, as you’ll see ahead, doing so can have many benefits for losing weight, improving your skin and much more.

If you’d like to increase your intake of monounsaturated fats, while reducing polyunsaturates, then replace damaging vegetable oils with a good cold-pressed avocado oil like this. UK readers can also find the fair trade and organic avocado oil I use here.

Avocado oil is an excellent cooking oil, much healthier than polyunsaturated vegetable oil and even better than olive oil, particularly for high-temperature frying.

Arthritis AvocadosAside from their beneficial monounsaturated fats, avocados also contain a rich variety of other heart-healthy nutrients.

The high levels of vitamin E in avocado help prevent cholesterol oxidation, while their potassium can regulate high blood pressure that may lead to both heart disease and kidney problems.

Avocados are also an excellent source of folate, known to reduce dangerous homocysteine levels in the blood, another predictor of cardiovascular disease. Folate is a nutrient many of us are low in and it is especially important for pregnant women.

This wonder fruit even contains phytosterols for reducing cholesterol absorption, as well as significant amounts of dietary fiber. The fiber content of avocados moderates blood sugar levels, guards against both cardiovascular problems and diabetes, and helps prevent constipation.

2. Avocados for Blood Pressure

Many people don’t get enough of the mineral potassium in their diet. This deficiency can lead to high blood pressure, which is in turn a significant risk factor for heart attack, stroke and kidney disease.

Avocados are particularly rich in potassium, even higher than the often touted bananas, and a good food to eat for normal blood pressure and a lower risk of kidney failure and heart disease.

Aside from healthy blood pressure, the oleic acid and dietary fiber in avocados help normalize blood sugar levels, providing further benefits for heart health and lowering the risk of diabetes.

3. Cancer Prevention

Avocados are a good source of antioxidant carotenoids like alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein and zeaxanthin. These antioxidants protect your body’s cells against cancerous changes due to free radical damage and are considered your front line of defense against numerous diseases.

Alpha-carotene appears to be especially important for cancer prevention. This study found a significantly lower risk of death for cancer and heart disease for those with the highest levels of alpha-carotene in their blood over a 14 year period.

The monounsaturated fats in avocado also help with carotenoid absorption and studies suggest it has a protective effect against breast cancer in particular.

Avocados also contain high levels of vitamin C and vitamin E, themselves potent anti-cancer antioxidants.

Vitamin C is considered protective against many non-hormonal cancers, like pancreatic cancer, stomach cancer and lung cancer. Importantly, it appears most effective when it comes from food rather than supplements.

Vitamin E deficiency has been linked to breast cancer and studies have found a dramatic reduction in breast cancer risk at higher intakes, especially for women with a family history of the disease.

Once again, the natural tocopherol and tocotrienol form of vitamin E found in avocados is much healthier than the isolated alpha-tocopherol found in multivitamins.

4. Avocado Skin Benefits

The monounsaturated fats in avocado are also beneficial for improving your skin tone and appearance. They are vital for maintaining good moisture levels in the epidermal layer of your skin that make it look and feel soft and healthy.

These omega-9 fats are known to assist in reducing skin redness and irritation and are involved in repairing damaged skin cells. A good dietary intake of monounsaturated fat can moderate sebum production as well, which helps control acne, blackheads and excessively oily skin.

Avocado benefits also include protecting your skin from wrinkles and other visible signs of aging with its antioxidant carotenoids; vitamin E which helps guard against photo-aging from sun exposure; and vitamin C which is involved in the creation of elastin and collagen for maintaining your skin’s elasticity and firmness.

There’s much more detail on just how good avocado is for your skin here and why it’s such a beneficial food to eat for a healthy appearance.

5. Avocado for Diabetes

Diabetes is a disease reaching epidemic proportions and there are believed to be a significant number of undiagnosed sufferers. If the rate of new cases continues it will put a huge strain on the medical system and our ability to treat people with the disease.

Why Avocado is good for youThe most common symptoms of undiagnosed diabetes include a sudden and large increase in thirst and hunger and much more frequent urinating. A dry mouth, significant unexplained weight loss, vision problems and leg pain are also common symptoms.

If you’re experiencing any of these issues regularly then please see your doctor for a simple diabetes test.

For those already living with diabetes, the oleic acid in avocado is especially recommended for its ability to lower ‘bad’ LDL cholesterol while raising the ‘good’ HDL cholesterol. Keeping cholesterol levels in check is vital for diabetics as they have a much higher risk of cardiovascular disease.

Having more monounsaturated fats in a diabetic diet is also beneficial for reducing high triglyceride levels and may help improve insulin function and blood glucose levels.

Other health benefits of avocado that can help with diabetes include its vitamin C for strengthening blood vessels and capillaries and improving immune function.

Additionally, the vitamin E found in avocado lowers cholesterol oxidation that can lead to heart attacks and strokes. It may also provide some protection from nerve damage in diabetic patients with peripheral neuropathy.

The high levels of potassium in avocados are another important nutritional factor for diabetics due to the minerals role in maintaining a healthy heart and regulating blood sugar.

All in all, avocados are a very healthy food for those living with diabetes and for people wishing to lower their risk of developing the disease.

Even if you don’t suffer from it, it’s well worth reading this page on the 5 Most Important Natural Health Tips for Diabetics to avoid becoming one of the more than 50 million people in America with pre-diabetes.

6. Arthritis Treatment

Osteoarthritis is a painful condition characterised by joint inflammation and soreness that affects millions of people in the USA and UK. Many common foods like wheat, corn, milk and sugar are known to worsen symptoms, but anti-inflammatory avocado is one of the few foods consistently reported to reduce arthritic pain.

Avocados contain high levels of monounsaturated fats, phytosterols and antioxidants like vitamin E, vitamin C and a variety of carotenoids that can help reduce the inflammation that leads to arthritis.

Pineapple, with it’s anti-inflammatory bromelain and rich antioxidant content, is another exceptional food for arthritis sufferers and many notice a reduction in arthritic pain when they eat it regularly.

7. Benefits of Avocado for and Pregnant Women

Avocado is a particularly important food for women who are pregnant, and those trying to be, due to its high concentrations of folate (also known as folic acid).

This B vitamin is needed to prevent birth defects like spina bifida and doctors advise women to get high amounts of folate both before and during pregnancy.

Avocados contain around 45 mcg of folate per half a cup, which is more than any other fruit, making them a great food source for moms to be.

Vitamin K is another valuable nutrient found in high concentrations in avocados that benefit women during pregnancy and their future babies.

Vitamin K deficiency-related bleeding, or VKDB, is a condition where newborn babies cannot stop bleeding as their blood doesn’t contain enough vitamin K. Getting more high vitamin K foods in your diet during pregnancy can help pass more of it onto your unborn child.

8. Avocado for Constipation

Despite their creamy texture, avocados are actually a high fiber food, with 8 grams of both soluble and insoluble fiber per cup of the fresh fruit.

Are avocados good for youThis fiber is beneficial for improving digestion, encouraging regular bowel movements and well known to help prevent constipation. In fact, avocados are often recommended as a mild laxative for people having trouble going to the toilet.

If you’ve been having problems with elimination, whether constipation or diarrhea, then getting more fiber-rich foods like avocados can definitely help keep you regular.

The fiber in avocados isn’t just good for constipation either, it also helps lower your risk of colon cancer and can even assist in losing weight by making you feel more full and wanting to eat less.

9. Avocado Benefits for Weight Loss

Many people would be surprised that a food high in fat and calories like avocado would be recommended for weight loss. However, research has shown that avocado’s monounsaturated fatty acids are much more likely to be used as slow burning energy than stored as body fat.

This steady energy and the feeling of satiety or satisfied fullness that you get from eating an avocado is one of the reasons they are so good at reducing hunger and appetite.

It’s also why including more foods in your diet that are high in healthy fats and less with processed carbohydrates makes such a big difference when you want to lose weight.

Snacking on nuts like almonds and omega-3 rich walnuts, instead of high carbohydrate foods is also highly beneficial for weight loss.

This may go against old nutritional advice but look where that has gotten us. People eat low-fat versions of just about everything these days, yet we are more overweight than at any time in history.

Counting calories, limiting fat intake and starving yourself has failed most people and will continue to do so. Only by eating more fat burning foods and generally going against the majority of what we’ve been taught about dieting is there a real chance at significant weight loss.

The great part about eating like this is you don’t have to go hungry to lose weight. It’s not about eating less food but rather eating the right kind of meals that tell your body to burn fat rather than store it.

10. Better Overall Health

This interesting study, called ‘Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults’, found that avocado eaters had a higher intake of vitamins, like vitamin K and vitamin E, and minerals, such as potassium and magnesium. Plus they also had a more dietary fiber and healthy fats with a lower overall intake of sugar.

This improved nutritional intake resulted in a significantly lower body weight, body mass index and waist circumference in those that ate avocados. Good to know for those interested in using avocados to lose weight.

There was also a 50% lower ratio of metabolic disease, a strong precursor to diabetes and heart disease, in the group that enjoyed avocados regularly.

The researchers concluded that: “Avocado consumption is associated with improved overall diet quality, nutrient intake, and reduced risk of metabolic syndrome.” That’s a science backed recommendation to eat avocados more often for a slimmer waistline, a lower risk of metabolic disease and better overall health.

Eating Avocados

Avocado benefits include a healthier heart; lower blood pressure; protection against cancer; better skin; diabetes prevention; arthritis treatment; as a constipation remedy; guarding against birth defects; improving your nutrient intake; and helping you lose weight without feeling hungry.

That’s 10 great reasons why avocado is so good for you and should give you more than enough motivation to eat them regularly. Make sure you pick up a couple the next time you’re out shopping.

Once you do get your avocados, the next page has ways to ripen them both quickly and in a staggered way, so you can always have a ripe avocado ready to eat.

I hope all of these health benefits of avocado have inspired you to enjoy this wonderful fruit more often. If you’d like to learn more you can read just why avocados are so good for you nutritionally here.

Thank you for reading and please share this important information about avocados and their many benefits with your friends as well.

Photo 1: HarmonyRae / Photo 2: collectmoments 

The Cheapest Health Supplies and Supplements Worldwide are at iHerb

Use this link for $10 off your first order + $4 International Delivery / Free USA Delivery at the checkout  

Click Here to Leave a Comment Below 82 comments
Annette

Fine way of explaining how good avocado is which i am going to
convey in college.

Reply
Carol

Avacodos r awesome! I eat these whole & have great skin & hair for my age. Glad someone finally recognized all their health benefits!

Reply
    jim

    Hi Carol. Thanks for your comments. The monounsaturated fats in avocados will definitely do good things for your skin and hair.

    Reply
      Early Femiana

      How often we should eat the avocado?

      Reply
        jim

        Hi there and thanks for your question. As long as you’re not having it with processed grains like white bread, the more often the better. I often have it daily. It’s very filling and full of nutritional properties that help people lose weight.

        All the best.

        Reply
Marlene Groening

Excellent advice, as I suffer from both diabetes, and osteoarthritis! Thanks!

Reply
Yamin Hayat

I and my kids love this stuff
We blitz avocado with semi skimmed milk and a little sugar and its the nicest filling healthy smoothie …. A must try:)

Reply
    jim

    Thanks Yamin. I agree avocados are great in smoothies.

    Reply
    Maruska Câmara

    Funny….I need to loose weight…and lately I’ve been eating avocados, in salads….even sandwiches with dark bread! I had a guilty feeling…..yoopy…..I was wrong….and yes, avocado milk shake is delicious….try a bit of cinnamon in it!!!!

    Reply
Avocado Healthy Diet

Personally, I really love avocado and it’s good to read that you gain many benefits by eating the food that you like.

Reply
Baldarius

this vegetable is good for my feet and toes as well..as a diabetes patient the feet are very vulnerable to wounds

Reply
    jim

    Hi Baldarius. Yes avocados are a very good food for diabetes patients.

    Reply
    MARGAET CARLOGRIDIS

    My husbands feet swelled.This caused them to crack and a thick scar formed over his skin right across his ankles and around the front of it. I religiously rubbed in avo as a thick cream and used the same layer to cleanse the foot.This I did for 2 weeks. . Now no scars, no scab,no cracks.Thank God for avo s.

    Margaret

    Reply
Myrna Suropia

I make avocado smoothie everyday,my skin feels smooth and I lost weight

Reply
    jim

    Hi Myrna,

    I really like avocado in smoothies as well. It’s definitely good for weight loss and better skin as well.

    Thanks for your comments.

    Reply
Subedi Rishi Prasad Mr

Can i take or use the inner seed of Avocado ?
Does it have any health benefit ?

Reply
    jim

    Hi Subedi,

    The oil is sometimes extracted from the avocado seed but I haven’t heard of any home uses for it.

    Reply
thea

I dont like avocado but it helps with many things

Reply
    jim

    Hi Thea. Avocado is great in a smoothie so it would be worth trying if you make those. You won’t taste it but it makes it rich and creamy without milk.

    All the best.

    Reply
Tina

Am not really keen to salad things but avocado … Makes my day I eat 2 avocado everyday. It makes me feel lighter and not feel hungry all the time as much as before ..:)

Reply
    jim

    Hi Tina. That’s a lot of avocado but they are very good for you and like you’ve found avocados really fill you up.

    All the best.

    Reply
      Janet

      I love avocados! I put half an avocado in my smoothie in the morning and put other fruits as well but my favorite combinations are avocado/banana, avocado/mango..I add almond milk (unsweetened), wheatgrass and amazing meal! I fell like I’m the healthiest person everyday!

      Reply
cel

Highly refreshing information about avocado. Will try it for relief in my diabetic situation.

Thanks.

Reply
Matt Nyamz

just had an avocado for lunch as a spread, delicious!! Good to know its that rich. Thanks for the positive comments.

Reply
Eric

I eat avocado every day, Now i have a healthy body and i want the slim body i eat Cabbage,Fish, Quinoa etc.. And I recommend this to you; it is good for health

Reply
rita

Hello there, please I have question. Does avogado work best for the skin when eaten or when applied directly. And does one apply alone is it better when mixed with other things.

Reply
Queimar Gordura

I love avocado, use them in salads and dessert. However I did not know he had so much money. Very good, loved it!

Reply
Aisha abdulkadir

Nice write up.You only need to get use to eating Avocado and you will crave for it everyday.A wonderful weird fruit,pack full of nutrients that remains green even when matured and get darker,softer ready to eat.The earlier the better for our health we go back to eating natural healthy diet.

Reply
Sharon Bailey

Please could you tell me if eating an avocado everyday is too much? And are the benefits immediate or over a period of time?

Reply
    Jim

    Hi Sharon,

    The monounsaturated fatty acids have a lot of health benefits. A wide and varied diet is always best but I’d suggest avocado is much healthier to have daily than bread. They really fill you up and it’s hard to eat too much.

    It can take a few weeks for the benefits to show on your skin but longer term is the only way to look at health.

    All the best.

    Reply
regina obiagwu

Thanks for the health benefits information of avocado pear. I eat it but did not know that it is good diabetics .

Reply
Ogunmoyede Grace

This has greatly helped me. Thanks for the information.

Reply
Helen

I love avocado, and it really have all the benefit for our health intake.

Reply
Joy Ekechukwu

Wow…..so good to know about it..will try it.but apart from avocado which other friut can help in enhancing skin completion….pls I need answers. Thanks

Reply
Garry Hanks

Thrilled to know such amazing health benefits of avocado!

Reply
Thandi

Hi Jim
Thank you for such an insight to this wonderful fruit. When my 75 year Aunt told me the seed helps lower blood sugar levels I thought it a joke. How can something so simply have such profound impact on a human life. But still, I tried it. I have no regret.

Keep up the great work…….

Thandi- South Africa

Reply
    Jim

    Hi Thandi and thanks for your positive comments. I firmly believe the most powerful ‘medicine’ is in healthy foods like avocados.

    All the best.

    Reply
YAW OPPONG

I had HBP and with medication i was constantly around 135/75. After having avocado once a day,for 3 months, my blood pressure gone way down to 95/65. Not even the medication has done that in 8 years and i am 50

Reply
    Jim

    Hi there,

    That’s an excellent result. I’ve read of studies where avocado has many benefits for cardiovascular health.

    All the best.

    Reply
Edith Gbewordo

Hi jim, thanks very much letting me knw more abt avocado pear and i will continue to eat more like first.

Reply
Smock

Good article that sharing me about Health Benefits of Avocado. i really happy to get this idea for my health. Thanks !

Reply
Heidi

Just wanted to let you know Avocado relieves menstrual cramps like a charm.

Reply
    Jim

    Hi Heidi and thanks for your comments. I’m sure there’s many more avocado benefits that could be added as well.

    All the best.

    Reply
Edeth - Harare Zimbabwe

Good article for sure, natural fruits are always the best, have substuted margarine with avocado and have loved it. Now with more information like this, will never let go off the avocado!

Reply
    Jim

    Hi Edeth,

    That’s a good replacement. Margarine is about as unhealthy as avocado is healthy so a great switch. It’s indeed worth eating avocados regularly.

    All the best.

    Reply
Regency Spices

Very surprised by the cardiovascular effects, I remember reading the exact opposite advice online! But a quick google search shows that there is not only 0 cholesterol in avocados but also only 15% fat in them. Great article!

Reply
    Jim

    Hi there,

    That must be very old advice. Avocado has been clearly demonstrated as good for cardiovascular health. The healthy fat in them is actually a big part of this and most people need more, not less, of the right kind of fats. There’s some links in the article on this as well.

    All the best

    Reply
MARGAET CARLOGRIDIS

Wash your hair with raw avocado MARGARET

Reply
jo

I find that avocado helps with mood swings or if I am fatigued. As a night worker this food is a god send. It is all too easy to rely on high carb/processed foods to get you through a night.

Reply
    Jim

    Hi Jo,

    Yes avocado will definitely help when the mood swings are related to fluctuating blood sugar levels which high carb foods only spike and drop repeatedly.

    All the best,

    James

    Reply
Adria

Loved your article. Just ordered a juicer as I have lots of weight to lose. But until then, I did enjoy an avocado and raw spinach salad for breakfast!

Reply
Amodu salamatu

Godbless you for the information,l appreciate.

Reply
michelle

Salads! Tomatoes, avocado. And frebch dressing. Is that ok

Reply
    Jim

    Sounds like a great salad to me Michelle. Avocado oil in the french dressing would be even better.

    Reply
Lynda Smith

Hi, thank you for your helpful information about the health benefits of the avocado. I have been eating avocadoes for a few months now following advice. However, I have adrenal problems, was very underweight already and am dismayed reading your article to find that eating avocadoes is making it worse. Have you any advice? Lynda Smith.

Reply
    Jim

    Hi Lynda,

    I think avocado would be more likely to bring a person’s body back to it’s proper weight. If underweight I don’t think eating avocado would affect you negatively. They work more by increasing satiety for people who often overeat.

    Hope this helps,

    James

    Reply
bkumar

Avocado is really a great fruit because it helps in relieving from heart diseases. It is loaded with multiple nutrition that are must to our body. Thanks

Reply
navas

hi…its really helpfull article..i hav one quiestion…have we get the full benfit if we using avocado with milk and sugar?

Reply
    Jim

    Hi Navas,

    I’d really recommend reducing sugar in your diet wherever possible. It’s incredibly fattening and destructive to your immune system and general health. Milk can be problematic for many and coconut milk is a much healthier choice.

    This smoothie recipe is a great tasting and simple way to get lots of avocado into your diet http://healthiestfoods.co.uk/avocado-smoothie-recipe

    Hope this helps,

    Jim

    Reply
Claire

Hi, I am wondering if we put a teaspoon or so of avocado oil in our smoothie instead of the fruit, will we gain the same benefits with skin and hair etc? Is there any compound in the actual flesh that we’d be missing out on I guess is my question?

Reply
Nadir Ahmed Ahmed Ali

Hi Jim,

Is this really useful and benefits for improving of Men’s health especially sex life. One of my friend intruded this fruit to me and told me that it’s very beneficial for my married life, I am now taking daily as juice / smoothie to cover my weakness due to having high blood pressure and higher sugar level.

Please let me know is this really helpful for my health.

Regards

Reply
Raza Khan

Hi
My Dear I want to know that can we use Regular Avocado as a vigra or can its helps in infertility problem ??

Reply
    Jim

    Hi Raza,

    It may help if you have deficiencies affecting libido but avocado sin’t generally known as an aphrodisiac.

    All the best,

    Jim

    Reply
krsnacoco

I like avocado very much. Thx for the additional information received.

Reply
Jane Oyugi

Hi there this is very informative. I eat avocado almost everyday and I love it so much. very have to learn all the health benefits. thank you so much team.

God bless

Reply
Victoria

Absolutely love Avocados ! I really enjoy making Raw vegan chocolate Avocado Pudding when I’m craving something sweet. I use 1 small Avocado, 1 tbsp cocoa powder, 1 1/2 tbsp of un-sweetned almond milk and some raw palm sugar. So tasty & satisfying! it’s a great dairy alternative and far more healthy too :)

Reply
    Jim

    Hi Victoria and thanks for your comments.

    That sounds like a delicious recipe. I’d try it with stevia instead of palm sugar to make it even healthier but chocolate avocado pudding is something special that I always enjoy.

    All the best,

    Jim

    Reply
Guacamole - For the Love of Liberty

[…] are a fattier fruit, but they contain the “good” monosaturated fats that aid in cardiovascular health. They are also packed with vitamins C and E (great for healthy skin and shiny hair), folic acid […]

Reply
Avocados – The Good, Green Fat – Hunt for Hope Wellness

[…] Nutrition, Healthiest Foods , Avocado […]

Reply
LOW CARB SMOKED MACKEREL PATE - QueenKETO

[…] Avocado is, well, avocado. Surely you already know all the benefits of this wonderful healthy fruit. How can you not love avocado? It’s healthy, deliciously creamy and versatile. […]

Reply

Leave a Reply: