ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

10 Health Benefits of Avocados: The Super Food

Updated on November 25, 2019
angela_michelle profile image

Angela, due to food sensitivities, has a great appreciation for food and its effect on the body. She strives to learn about healthy living.


Vitamins in Avocados

Avocados, which originated in Mexico, are an extremely healthy fruit to eat. Although a little bland by itself, when made into guacamole, avocados become a very delicious healthy treat. They are also used as a filler in sushi or a sandwich spread. Unlike most fruits that are high in carbohydrates but low in calories, this fruit is high in good healthy fat and 20 times higher in caloric value. It is, for this reason, it makes a great meat substitute.

Although there are many different kinds of avocados, the most commonly eaten are the Hass Avocados, which have a bumpy green skin reminiscent of the surface of an alligator. They have a lot of vitamins. According to, half of an avocado, which they considered one serving contains:

  • 26% of the RDA of Vitamin K
  • 20% of the RDA of Folate
  • 17% of the RDA of Vitamin C
  • 14% of the RDA of Potassium
  • 14 % of the RDA of Vitamin B5
  • 13 % of the RDA of Vitamin B6
  • 10% of the RDA of Vitamin E
  • Smaller amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin), and B3 (Niacin).

Due to so many vitamins, there are many health benefits, including these ten!

1. Promotes Eye Health

Eyes are very sensitive organs and need certain nutrients to function well. Fortunately, avocados contain two such nutrients. First, they provide more carotenoid lutein than any other fruit. Lutein reduces the risk of macular degeneration as well as cataracts and promotes overall eye health. It also contains zeaxanthin, which, along with lutein, helps protect the eye from harmful light waves. By making sure your food is rich in these two nutrients, you are assuring your eyes, and your vision will age well along with you.

Avocado Tree
Avocado Tree | Source

2. Great Heart and Brain Health

This tasty fruit is full of monounsaturated fat, which is a healthy fat. Monounsaturated fats help balance your cholesterol levels. They not only increase your good cholesterol levels but keep your harmful cholesterol levels within the normal range. Eating one avocado will provide you with 30 percent of your daily need for this healthy fat. By keeping your cholesterol down, it will prevent your arteries from being clogged and help prevent strokes, heart attacks, and pulmonary embolisms.

Another way this green fruit helps cholesterol levels is by providing 25 milligrams of a beta-sitosterol, which is a natural plant sterol that helps balance cholesterol levels.

Avocados are rich in Vitamin E and folate, which protect your heart from disease, clots, and blockages. With heart disease being one of the world's worst killers, we need to make sure we are taking good care of our hearts.

3. Reduces Blood Pressure

Due to the high levels of potassium found in avocados, eating this fruit regularly reduces blood pressure. An avocado has more potassium than a banana does and provides you with 14 percent of your daily need. By lowering blood pressure, you are less likely to have a heart attack, stroke, or pulmonary embolism. Lower blood pressure also helps protect your kidneys from damage.


4. Better Digestion

Researchers have found that your body absorbs nutrients better when the nutrients are eaten with avocados. The reason for this is because many nutrients are fat-soluble vitamins, which means they need fat to be adequately absorbed. Since this fruit is such a high source of healthy fats, it makes an ideal food to eat for better absorption of vitamins!

Don't be fooled by its creamy texture, but avocados have nearly 12-14 grams of fiber per fruit, which is 50 percent of the recommended daily amount needed. Fiber is essential for digestion because it helps slow digestion down, which not only assists in nutrient absorption but also helps prevent diarrhea and constipation. Fiber also helps prevent spikes in blood pressure because of how slow your body metabolizes it. Due to helping food move along, toxins are more easily excreted out of the body through the bile and stool, which keeps the colon healthy, promotes good gut bacteria, and eliminates the likelihood of colon cancer.

5. Prevents Cancer

Due to the high levels of Vitamin E, many believe that avocados help prevent cancer as well as destroys cancerous cells in the mouth. The effects are best if eaten with selenium-rich food. Avocados are rich in folate. Folates protect the body from the stomach, pancreatic, colon, and cervical cancers.

Nutrition Facts
Serving size: 1
Calories 160
Calories from Fat135
% Daily Value *
Fat 15 g23%
Carbohydrates 9 g3%
Fiber 7 g28%
Protein 2 g4%
Cholesterol 0 mg
Sodium 0 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

6. Helps Brain and Decreases Risk of Depression and Anxiety

The brain needs high levels of vitamin E and omega-3 fatty acids to be able to function at its best. Fortunately, avocados contain both! These nutrients help proper blood flow, especially to the pre-frontal cortex of the brain, which is the part of the brain that controls critical thinking and decision making.

Folate also reduces the risk of depression. The reason for this is because it prevents homocysteine from building up in the brain. Build up interferes with the production of serotonin (regulates mood), dopamine (regulates sleep), and norepinephrine (regulates appetite).

7. Reduces Risk of Diabetes

Although it is a high-fat food, the fat is a healthy fat. When your body consumes fat, your brain will receive signals that you can slow down your appetite. Although bad fat can clog arteries, good fat will breakdown carbohydrates, which ultimately helps to keep sugar levels stable. By keeping sugar levels stable, this could reduce the risk of diabetes and make already existing diabetes more comfortable to control.

Avocado Seedling
Avocado Seedling | Source

8. Reduces Inflammation

Avocados also contain polyhydroxylated fatty alcohols, which is a potent and natural anti-inflammatory agent. By eating plenty of guacamole, you will reduce inflammation throughout your body. By reducing inflammation, such inflammatory diseases as arthritis, ulcerative colitis, asthma, Crohn's are more apt to go into remission. Vitamin E and Vitamin C are also anti-inflammatory agents. These antioxidants fight against the damage that chronic inflammation causes.

Oleic acid, which is a monosaturated fatty acid, is found in both avocados and olive oil. As stated before it is a good fat that reduces inflammation and essential for the heart to beat

9. Helps Prevent Osteoporosis

Vitamin K is essential for overall bone health. If you eat half of an avocado, you get 25 percent of the daily recommended value. Vitamin K also helps increase the absorption of calcium, which only further adds to the aid it does towards the bones, which prevents such bone diseases as osteoporosis.

10. Great for Pregnant Women and the Unborn Baby

This food is excellent for pregnant women and their unborn babies. Not only does it contain all the nutrients listed above and has those added benefits on the baby, but it is also rich in the coveted folate, which any doctor will say is essential for proper brain development in the unborn baby. When you eat half of an avocado, you receive a quarter of the amount of folate your body needs in a day. Folate also helps prevent miscarriage, as well.

Although there is not a superfood that will serve all of a person's needs, some people will refer to the avocado as a superfood because of the numerous health benefits. It is critical, though, that your body gets a variety of natural colors in its diet, as strawberries contain different nutrients than green beans, and green beans contain different nutrients than rice, etc. A diet rich in color (of the natural kind) will be rich in many of the needed nutrients.

Works Cited

  • "12 Proven Health Benefits of Avocado." Healthline. Accessed March 03, 2018.
  • LD, Megan Ware RDN. "12 health benefits of avocado." Medical News Today. September 12, 2017. Accessed March 03, 2018.
  • Writer, Staff. "10 Health Benefits of Avocado." Daily Natural Remedies. Accessed March 03, 2018. benefits of avocado&utm_medium=avocado&utm_campaign=bing.

© 2018 Angela Michelle Schultz


    0 of 8192 characters used
    Post Comment
    • kittythedreamer profile image

      Kitty Fields 

      2 years ago from Summerland

      Angela - I lurv avocados so much!!! Thanks for reminding me why I love them so! Lovely to meet you in Whistler and hope for our continued success!

    • profile image


      2 years ago

      This post on avocados provides more info than I've read in other articles on the fruit. Using good food as medicine is so important to good health.

    • angela_michelle profile imageAUTHOR

      Angela Michelle Schultz 

      2 years ago from United States

      They are my absolute favorite! My youngest daughter loves them too!

    • teaches12345 profile image

      Dianna Mendez 

      2 years ago

      So much benefit from this fruit and I'm so glad I eat them often.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)