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Superfood: The Benefits of Avocados

Updated on July 23, 2015
Avocados are dark green on the outside, and yellow to light green on the inside. The seed is a large brown lump which is not edible. It has a rough skin but the flesh has a creamy, buttery texture.
Avocados are dark green on the outside, and yellow to light green on the inside. The seed is a large brown lump which is not edible. It has a rough skin but the flesh has a creamy, buttery texture. | Source

When grocery shopping, many people tend to ignore the plain-looking avocados because they think it is fattening. The truth is avocados are one of the healthiest foods; that's why they are often referred to as, "superfoods". Not only do avocados contain healthy fats, oleic acid, lutein, folate, vitamin E and other impressive nutrients, it has a rich buttery taste which makes this fruit even more worthy of buying. This article presents the many health benefits, nutrients, disease preventions and other impressive qualities found in this well-regarded health food.

How often do you eat avocados?

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Quick Facts

Before we jump into in-depth information, let's take a look at some basic facts and statistics.

  • Avocado is a great source of good fats: monounsaturated fats and polyunsaturated fats. Only 100 grams may contain up to 12 grams of monounsaturated fat.
  • They lower bad cholesterol.
  • An average avocado contains up to 10 grams of fiber. This prevents constipation.
  • They're gluten-free, dariy-free, cholesterol-free, vegan and vegetarian friendly.
  • Avocados are anti-aging foods.
  • An avocado packs 4 grams of protein: that's amongst the highest level found in fruits!
  • 100 grams of avocado contains 485 milligrams of potassium. A 100 gram banana only contains 358 milligrams of potassium. Now who said bananas were the best source of potassium?

What nutrients are in avocados?

Monounsaturated fats can also be found in flax seeds and plant oils such as safflower oil, olive oil, canola oil, peanut oil and sesame oil.
Monounsaturated fats can also be found in flax seeds and plant oils such as safflower oil, olive oil, canola oil, peanut oil and sesame oil. | Source

Avocados are rich in a variety of nutrients which can have positive impacts on your body's health and happiness.

Monounsaturated Fat

Many people will ditch the product when they detect the word "fat" on the label. Many fail to recognize that not all fats are bad. Take this type of fat as an example. This fat is known to lower the risk of breast cancer, heart disease and stroke; reduce cholesterol level; help lose weight and reduce belly fat. Not the kind of fat people expect, right?


Although we do not actually get any nutrition from fiber, it is absolutely crucial to regulate bowel movement, soft and easy-to-pass stool, and smooth digestion. This is because fiber keeps food moving through the digestive system. Food will get stuck in the digestive system if your diet is lacking fiber. Low fiber intake can lead to constipation, a condition caused by fiber deficiency.


Protein is key to proper growth and body repair. Avocado is the fruit with the highest protein level. Protein is the building block for bones, muscles, cartilage, blood, skin, etc. This is why we recommend avocados for children as they will aid muscle and bone development. Try mixing with salmon and lentils for a protein-rich meal!

Vitamin C

We all know that our body needs a little bit of vitamins but many do not know proper sources of vitamins. Avocados are rich in Vitamin C. Vitamins C are essential for healthy gums and teeth. Vitamin C deficiency can cause scurvy, a condition where your teeth can fall off and gums can start to bleed.

Vitamin B-6

Vitamin B-6 helps a lot of systems in the body such as the digestive, muscular, immune, cardiovascular and nervous system. Not only that but this vitamin is responsible for proper brain development. It is also used to make hormones that control mood and melatonin which regulates your internal clock (when you feel hungry, when you feel sleepy, when you wake up, etc).

Oleic Acid

Avocados contain many healthy acids. Amongst them is Oleic acid. Oleic acid reduces blood pressure, increases fat burning to help with weight loss, protects cells from free radical damage, may prevent type 2 diabetes, prevents ulcerative colitis and generates brain myelin.

Avocados contain many other nutrients that I have not mentioned. It is fair to summarize that avocados is simply a "nutrient powerhouse"!

Avocados are incredibly heart-healthy.
Avocados are incredibly heart-healthy. | Source

Health Benefits of Avocados

A bunch of names of nutrients may not make much sense; that's why it's better to dive into the health benefits of this green fruit.

  • Avocado can prevent constipation and promote healthy bowel movements
  • They can lower cholesterol level which prevents heart disease
  • Fats from avocados help absorb plant nutrients
  • They can protect the eyes, thanks to the powerful antioxidants
  • They can help you lose weight too!
  • This fruit promotes healthy skin
  • Regulates blood pressure
  • Regulates sugar level in blood

What diseases can Avocados prevent?

Many people eat foods because some foods can keep the nasty diseases, illnesses, deficiencies and disorders at bay. Avocados may reduce the risk of the following diseases:

  • Heart Disease (high in monounsaturated fat)
  • Prostate cancer (there is limited evidence on this one)
  • Diabetes Type 2 (stabilizes sugar level)
  • High Blood Pressure (lots of soluble fiber)
  • Constipation (lots of insoluble fiber)
  • Obesity
  • Stroke

Does that sound like a lot? Without a doubt, it is a great choice to include some avocado in your diet. Whether you decide to have an avocado sandwich in the morning or some nachos with guacamole as a snack; avocados have some impressive benefits, nutrients and the abilities to prevent diseases!


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    • Frederick Green profile imageAUTHOR

      Palis Pisuttisarun 

      3 years ago from Bangkok, Thailand

      That's a great idea Susan! I try to do the same as well. Merry early Christmas :)

    • Just Ask Susan profile image

      Susan Zutautas 

      3 years ago from Ontario, Canada

      Love avocados and I try to eat them at least once a week.

    • profile image


      3 years ago

      i like this article fobo :)

    • Frederick Green profile imageAUTHOR

      Palis Pisuttisarun 

      3 years ago from Bangkok, Thailand

      Thanks nanospeck! Merry early Chrismas :)

    • nanospeck profile image

      Akhil Anil 

      3 years ago

      Hi I got very useful information about Avocado. In this article various benefits of avocados. Thank you


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