Also known as an alligator pear or butter fruit, avocados are a type of berry. They grow in warm climates.
Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids.
Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals. Eating fat slows the breakdown of carbohydrates, which helps keep blood sugar levels stable.
Benefits of Avocados
Healthy for the heart
In every 100 g of avocado, there is a natural plant sterol called beta-sitosterol. Regularly consuming beta-sitosterol and other plant sterols may help maintain healthy cholesterol levels, which are important for heart health.
Great for vision
Avocados contain lutein and zeaxanthin, two phytochemicals present in eye tissue. They provide antioxidant protection to help minimize damage, including from UV light.
May help prevent osteoporosis
Half an avocado provides the daily value of vitamin K.
This nutrient is often overlooked but is essential for bone health. Taking in enough vitamin K can support bone health by increasing calcium absorption and reducing the urinary excretion of calcium.
Components may prevent cancer
Studies have not yet assessed a direct link between avocado consumption and a reduction in cancer risk. However, avocados do contain compounds that may help prevent the onset of some cancers.
Reduced risk of developing colon, stomach, pancreatic, and cervical cancers. However, the mechanism behind this association remains unclear. Half of an avocado contains roughly 81 mcg of folate, 20% of the daily value.
Avocados also contain high levels of phytochemicals and carotenoids, which may have anticancer properties. Studies have shown that carotenoids, specifically, may protect against cancer progression.
Reducing depression risk
Avocados are a good source of folate, which plays an important role in overall dietary health. Studies have also found links between low folate levels and depression.
Folate helps prevent the buildup of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain.
Improving digestion
Avocados are high in fiber, containing approximately 6–7 g per half fruit.
Eating foods with natural fiber can prevent constipation, maintain digestive tract health, and lower the risk of colon cancer.
Natural detoxification
Adequate fiber promotes regular bowel movements, which are crucial for the excretion of toxins through the bile and stool. This helps the body maintain a healthy bacterial balance. This can reduce inflammation and aggravation of the digestive tract.
Osteoarthritis relief
Avocados, soy, and some other plant foods contain saponins. These substances may have a positive effect on knee and hip osteoarthritis symptoms. However, researchers have not yet confirmed the long-term effects of saponins in people with osteoarthritis.
Antimicrobial action
Avocados and avocado oil contain substances that have antimicrobial properties. Research shows that avocado seed extracts can help defend the body against both Streptococcus agalactiae and Staphylococcus aureus infections, for example.
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Avocados are superfood!
