6 Powerful Benefits of Avocados You May Not Know

Over the past decade, the demand for avocados has doubled, making them a popular fruit. Mexico, Latin America, and California are the most prominent suppliers of avocados.

Did you know that there are more than a thousand types of avocados?

In the United States, we usually see the Hass avocado, which is very popular. However, the supply of avocados has decreased this year, so you may have to pay a higher price for them, but they are worth it for your health and body.

According to the Harvard School of Public Health: [6]

"A whole medium avocado contains about 240 calories, 13 grams carbohydrate, 3 grams protein, 22 grams fat (15 grams monounsaturated, 4 grams polyunsaturated, 3 grams saturated), 10 grams fiber, and 11 milligrams sodium. Along with their low sodium levels, avocados contain no cholesterol."

Avocados are a true superfood, packed with numerous health benefits that are hard to ignore. They are a must-have addition to any healthy diet, promoting heart health and aiding weight loss.

According to the National Library of Medicine: [7]

"One avocado fruit (136 g) has nutrient and phytochemical profiles similar to 1.5 ounces (42.5 g) of tree nuts (almonds, pistachios, or walnuts), which have qualified heart health claims."

Let's explore and discover how much avocados can do for your health!

2 - Cancer Prevention

The Journal of Nutrition and Cancer has published a study highlighting the significant role of avocados in fighting cancer. [2] According to the study, the phytochemicals present in avocados are as potent as some chemotherapy drugs.

Furthermore, research suggests that these phytochemicals can trigger cancer cell cycle death, inhibit growth, and induce apoptosis in precancerous and cancerous cell lines. [3]

Avocado's abundance of monounsaturated fats helps fight cancer by acting as an anti-inflammatory agent. Beta-sitosterol protects the prostate gland and improves immune functions. Carotenoids fight skin cancer and aging.

3 - Avocados Are Packed With Healthy Fats

Avocados provide a rich source of oleic acid, a beneficial fat also found in olive oil. This type of fat has been shown to reduce harmful cholesterol levels and fight against certain types of cancer.

In contrast to saturated fats or heavily processed vegetable oils, avocado oil can help regulate blood sugar and protect the health of the heart and brain. Essentially, the monounsaturated fat found in olive oil is the same fat that makes avocados so good for you.

Avocados can help prevent arteriosclerosis by their capacity to reduce blood sugar levels. Additional health-supporting components encompass fiber, beta-sitosterol, magnesium, and potassium, contributing to blood pressure regulation and the reduction of LDL cholesterol levels.

This study found that eating avocados can significantly reduce total cholesterol (17%), LDL cholesterol (22%), and triglycerides (22%) while increasing healthy HDL cholesterol (11%). The study suggests that avocado fat is beneficial to our health.

5 - Eye Health

Avocados are rich in carotenoids such as lutein and zeaxanthin, antioxidants that support eye health. They also contain alpha-carotene, beta-carotene, and significant quantities of vitamin E. 

Avocados contain oleic acid, which helps the body absorb carotenoids, convert them into vitamin A, and utilize antioxidants from other foods. 

Carotenoid benefits include:

• Lowering inflammation.
• Promoting healthy growth and development.
• Boosting immunity, among others.

6 - Your Skin and Hair are a Reflection of Your Overall Health

Phytochemicals and antioxidants found in avocados can help protect against damage inflicted by sun exposure and environmental factors. These natural compounds are effective in fighting against harmful free radicals. They do this by reducing inflammation and minimizing DNA damage.

People who consume diets rich in antioxidants and healthy fats are likely to have healthier and less wrinkly skin, unlike those who consume the Standard American Diet (SAD).

Colorful vegetables like avocados contain healthy carotenoids that can add a rich, nutritious, golden glow to your skin. They are rich in oils and vitamins, making them suitable for moisturizing and calming facial masks when mashed up.

Organic cold pressed avocado oil is an excellent choice if you want supple, moisturized skin and strong, shiny hair. It offers numerous benefits to both skin and hair.

Avocado contains many natural compounds called phytonutrients, which can help to fight osteoarthritis and other diseases caused by inflammation. These compounds, such as polyphenols and flavonoids, are known to have anti-inflammatory properties.

Due to the growing worldwide demand for avocados, countries like Mexico and many South American countries have increased production to meet the demand.

Increased demand and soaring avocado prices have led to illegal deforestation in certain regions worldwide, often controlled by cartels aiming to monopolize the supply of this sought-after food.

It's important to handle avocados carefully and monitor them closely to prevent them from going bad. Knowing how to store leftover avocados will help you maximize their nutritional benefits.

How to Integrate Avocados into Your Diet

There are many great avocado recipes out there—I prefer the quick and easy ones.

One of my favorite breakfasts is to spread some ripe avocado on gluten-free (sourdough) toast, add a slice of natural ham, and a free-range egg cooked in butter or extra virgin olive oil. It's a great low-carb, high-nutrient breakfast to fuel your day!

Another one of my favorite avocado recipes is Avocado Bruschetta:

This avocado toast combines creamy avocado with a bite of red onion, basil, lemon, and crisp cucumber for a refreshing and healthy appetizer.

To view the recipe, click here.

Bottom Line

To summarize, avocados are not only delicious and creamy but also have many benefits for your health. Eating avocados can help you lose weight, improve your heart health, and make your skin look better.

It's a good idea to consider adding avocados to your diet if you want to enjoy these benefits.

Frequently Asked Questions

Are avocados good for weight loss?

Yes, avocados can be beneficial for weight loss. Despite high calories and fat, they contain healthy monounsaturated fats and fiber, which can keep you full and satisfied, potentially reducing overall calorie intake.

Is avocado a stone fruit or a vegetable?

An avocado is technically a fruit, specifically a type of berry, as it contains a seed and develops from the flower of the avocado tree.

Why is avocado a superfood?

Avocado is a superfood because it contains a rich nutrient profile. It's an excellent source of vitamins C, E, K, and B vitamins, as well as minerals like potassium and magnesium. The healthy fats in avocado support heart health and aid in nutrient absorption. It's high in fiber, promotes digestive health and satiety, and contains antioxidants that protect cells from damage. Overall, avocado is a valuable addition to a balanced diet.

How do you know when an avocado is ripe?

To check if an avocado is ripe, gently press the skin near the stem. It is ripe and ready to eat if it yields slightly under gentle pressure. Avoid avocados that feel mushy or have large indentations.

How do I prevent avocados from turning brown?

To prevent avocados from turning brown after they are cut, store them with the pit intact or sprinkle the cut surface with lemon or lime juice, which helps to slow down oxidation.

How can I store avocados to keep them fresh?

Store unripe avocados at room temperature until they ripen, then transfer them to the refrigerator to slow the ripening process. Store cut avocados with the pit intact or tightly wrapped in plastic to prevent browning.

Can you eat unripe avocado?

If you have an unripe avocado, it's technically safe to eat, but it won't taste as good as a ripe one. Unripe avocados are firmer and lack the creamy texture and nutty flavor of ripe ones. Fortunately, you can ripen an avocado at home. Simply keep it at room temperature in a paper bag or with other fruits like bananas, which emit ethylene gas that speeds up the ripening process. Once the avocado is ripe, it will be softer to the touch and ready to eat.

What are the health benefits of eating avocados?

Avocados offer numerous health benefits. They are rich in healthy fats, fiber, vitamins, and minerals, which can help improve heart health, promote weight management, support digestion, and enhance skin health.

Are avocados safe to eat if I have high cholesterol?

Yes, avocados can be included in a heart-healthy diet for individuals with high cholesterol. They are rich in monounsaturated fats, which can help lower LDL (harmful) cholesterol levels while increasing HDL (good) cholesterol levels.

Are avocados high in calories?

While avocados contain more calories than many other fruits and vegetables because of their healthy fat content, the majority of these fats are monounsaturated fats, which reduce the risk of heart diseases.

Is avocado good for your skin?

Avocados can help keep your skin healthy. They have a lot of vitamins E and C, which can protect your skin from free radicals. These vitamins are also antioxidants. Avocados also have healthy fats that can deeply moisturize and nourish your skin. Adding avocado to your skincare routine could be a good idea.

Can avocado oil be used for baking?

Yes, avocado oil is perfect for baking, roasting, and other high-temperature cooking methods because it has a high smoke point. It has a neutral flavor and a light texture, which can work well in baked goods like cakes, muffins, and cookies.

Can dogs eat avocados?

If you are a pet owner, you should know that it's not a good idea to give avocados to dogs due to the presence of a natural compound called persin. This substance has the potential to cause digestive issues or other health problems in dogs if ingested in large amounts.