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Avocado Health Benefits

As published by Medical News Today

  1. Rich in nutrients

Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin,Β folate, pantothenic acid,Β magnesium, andΒ potassium. They also provide lutein,Β beta carotene, andΒ omega-3Β fatty acids.

Avocados contain high levels of healthy, beneficial fats, which can help a personΒ feel fullerTrusted SourceΒ between meals. Eating fat slows the breakdown of carbohydrates, which helps keep blood sugar levels stable.

Roughly half an avocado, or 100 grams (g),Β containsTrusted Source:

Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and evenΒ helps supportTrusted SourceΒ the immune system.

  1. Healthy for the heart

In every 100 g of avocado there areΒ 76 milligramsTrusted SourceΒ of a natural plant sterol called beta sitosterol. Regularly consuming beta sitosterol and other plant sterols mayΒ help maintainΒ healthy cholesterol levels, which are important for heart health.

  1. Great for vision

Avocados containΒ lutein and zeaxanthinTrusted Source, two phytochemicals present in eye tissue. They provide antioxidant protection to help minimize damage, including from UV light.

The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-solubleΒ antioxidants, such as beta carotene. As a result, adding avocados to the diet may help reduce the risk of developingΒ age-related macular degeneration.

  1. May help prevent osteoporosis

Half an avocado provides approximatelyΒ 18%Trusted SourceΒ of 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.

  1. 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.

ResearchTrusted SourceΒ has associated an optimal intake of folate with a reduced risk of developing colon, stomach, pancreatic, andΒ cervical cancers. However, the mechanism behind this association remains unclear. Half of an avocado contains roughlyΒ 59 mcgTrusted SourceΒ of folate, 15% of the daily value.

Avocados also contain high levels of phytochemicals and carotenoids, whichΒ may haveΒ anticancer properties.Β StudiesTrusted SourceΒ have shown that carotenoids, specifically, may protect against cancer progression.

  1. Supporting fetal health

Folate is important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube abnormalities. Consume at leastΒ 600 micrograms (mcg)Trusted SourceΒ of folate per day when pregnant. One avocado may contain as much asΒ 160 mcgTrusted Source.

Avocados also contain fatty acids thatΒ are integralTrusted SourceΒ to a healthy diet and fetal development.

  1. Reducing depression risk

Avocados are a good source ofΒ folateTrusted Source, which plays an important role in overall dietary health.Β StudiesΒ have also found links between low folate levels andΒ depression.

Folate helps prevent the buildup of homocysteine, a substance thatΒ can impairΒ circulation and delivery of nutrients to the brain.Β Reviews of past researchTrusted SourceΒ have linked excess homocysteine with cognitive dysfunction, depression, and the production ofΒ serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

  1. Improving digestion

Avocados are high in fiber, containing approximatelyΒ 6–7 gTrusted SourceΒ per half fruit.

Eating foods with natural fiber can help preventΒ constipation, maintain digestive tract health, and lower the risk ofΒ colon cancer.

Learn more about the importance of fiber here.

  1. Natural detoxification

Adequate fiber promotes regular bowel movements, which are crucial for the excretion of toxins through the bile and stool.

StudiesTrusted SourceΒ have shown that dietary fiber also promotes good gut health and microbial diversity. This helps the body maintain a healthy bacterial balance. This can reduceΒ inflammationΒ and aggravation of the digestive tract.

  1. Osteoarthritis relief

Avocados,Β soy, and some other plant foods contain saponins. These substancesΒ may haveΒ 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.

  1. Antimicrobial action

Avocados and avocado oil contain substances that have antimicrobial properties.Β ResearchΒ shows that avocado seed extracts can help defend the body against bothΒ Streptococcus agalactiaeΒ andΒ Staphylococcus aureusΒ infections, for example.

  1. Protection from chronic disease

The monounsaturated fatty acids in avocados mayΒ be beneficialΒ in preventing chronic conditions, such asΒ cardiovascular disease.

Meanwhile,Β researchTrusted SourceΒ suggests that an optimal intake of fiber may reduce the risk ofΒ stroke,Β hypertension, diabetes, obesity, and certain gastrointestinal diseases, and avocados are rich in fiber.

The right fiber intake can also lowerΒ blood pressureΒ andΒ cholesterolΒ levels, improveΒ insulinΒ sensitivity, and enhance weight loss for people with obesity.