12 Ways How Avocado (Butter Fruit) Can Benefit Your Overall Health And Skin

Introduction

Avocado or more popularly called ‘Butter Fruit’ in India, is a rich creamy flavoured fruit that has  gaining the popularity of being a super fruit. This fruit is available in different varieties and all of them have one thing in common, which is a creamy taste. Worldwide, this fruit is known as ‘Alligator Pears’ and is treated as a luxury in most countries of the world. 

Avocado comes packed with antioxidants, fibres, vitamins and minerals including a high content of potassium. It is considered a super fruit because of multiple health benefits it is said to offer. It helps improve digestion, reduce the risk of cancer, aid in weight loss and boost heart health. Apart from this, it also aids in good skin health and helps improve your vision.  

In this article, we will focus on the health benefits of avocado, including some of its nutritional facts that rightly make it a super fruit. 

In my opinion, avocados might be a delicious brain-boosting food. Avocados contain a special nutrient called lutein, which may have some incredible benefits for our brains. In older adults, lutein has been linked to improved brain health, potentially helping them stay sharp and focused. And guess what? Even young children might benefit from avocados. Lutein has been shown to possibly improve cognitive function in little ones¹¹.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Facts about Avocado (Butter Fruit)

Apart from the fact that this fruit offers loads of health benefits, there are certain interesting facts about this fruit that are lesser known. Here are some of those: 

• Avocado trees bear fruit and survive only when there is another avocado tree next to them. This means that these avocado trees do not self-pollinate and do require another of its kind close to them in order to grow. 
• There are about 240 calories, 13 gm of carbohydrates, 3 gm of protein, 22 gm of fat (15 gm of monounsaturated, 4 gm of polyunsaturated, and 3 gm of saturated fat), 10 gm of fibre, and 11 gm of sodium in a whole medium avocado¹. 
• A medium serving of avocado, that is about half the fruit, has about 487 mg potassium, which is even higher than a medium size banana, which has about 422 mg potassium¹. 
• This super fruit is low in cholesterol that can prevent you from the risks of developing cardiometabolic syndromes (heart disease with obesity)². 

12 Health Benefits of Avocado for Health and Skin

There have been numerous studies in the past that have listed out some of the health benefits of butter fruit and why this fruit is considered a super fruit. Thus, here are some research-backed health benefits of avocado that you should know. 

1. Helps Maintain Blood Pressure

Owing to its high potassium levels, avocado can help maintain a healthy blood pressure level. Also, avocado is rich in magnesium and dietary fibres which can help regulate blood pressure. A recent study³ showed that consuming avocado for 5days/week reduced the chances of developing hypertension (high BP) by 17%. So, avocados can be a healthy food choice for keeping your blood pressure in check. 

Avocados are not only delicious but also packed with folate. It is a superhero nutrient that may support normal cell function and tissue growth¹².

Dr. Rajeev Singh, BAMS

2. Increases Good Cholesterol

In a study⁴, it was found that daily avocado consumption increased HDL (good) cholesterol levels, thereby improving blood lipid profile which can have a positive effect on heart health. Beta-sitosterol is an important compound found in avocados, which is a plant analogue of cholesterol and helps in reducing its absorption. Avocado’s rich content of monounsaturated fatty acids and fibres also contribute to maintaining proper cholesterol levels.  

3. Aids in Digestion

Avocado promotes digestion and is said to be good for your intestine. This is because this fruit contains soluble and insoluble fibres that improve gut health. These fibres work by adding bulk to stools, regulating bowel movements and promoting healthy gut microbiome, benefiting the digestive system overall⁵. 

From what I have read, avocados are the nature’s secret for fabulous hair and nails. It’s all thanks to a special nutrient called biotin, found in avocados. Biotin might act like a beauty vitamin that may help people struggling with dry and brittle nails and hair¹³.

Dr. Smita Barode, B.A.M.S, M.S.

4. Good for Skin and Hair

This super fruit comes packed with nutrients that can help you maintain a healthy skin texture. It may also help nourish your hair and deal with dry hair. The two major antioxidants found in avocados, beta-carotene and lycopene can help deal with skin inflammation. Moreover, components like oleic acid have a moisturizing effect and help improve skin and hair texture. 

You can consume avocado regularly or apply its preparations on skin and hair to notice effects faster. You can apply avocado face mask or use avocado oil that is available in the market. A study even showed improvement in symptoms of skin conditions like psoriasis following regular topical application of an avocado preparation⁶. However, in any such conditions, its best to discuss with a dermatologist first. 

5. Improves Your Vision

Avocado helps keep your eyes healthy as it contains carotenoids which help protect your eyes from developing cataracts, age-related eye issues and macular degeneration. This fruit is rich in antioxidants, and this helps to neutralize the effects caused by free radicals. Moreover, it can help keep your vision intact. 

6. Natural Painkiller for Arthritis

Owing to its anti-inflammatory and antioxidant activity, avocado can help relieve joint and muscle pain. A study has shown that Avocado in combination with soyabean promoted cartilage formation in knee and provided relief from knee pain⁷. So, consuming avocado everyday may help ease your arthritis symptoms. 

7. Avoids Bad Breath

Consuming avocados can prevent you from having a bad breath that is caused due to indigestion or an upset stomach. This is because of the antibacterial and antioxidant properties in the fruit that manage to deal with bad odour-causing bacteria in your mouth.  

8. Reduces Risk of Cancer

Avocado is said to avoid the occurrence of cancer due to its carotenoid and monounsaturated fat content. Glutathione is the major antioxidant that helps protect cells from cancer and other free radicals that can cause cancer. Medically speaking, regular avocado consumption may help lower risk of cancers such as prostate cancer, oral cancer and skin cancer⁸. 

9. Healthy for Heart

One of the most striking medical conditions that most people around the world are facing is heart disease. Avocado helps promote heart health by: 

• Maintaining cholesterol levels 
• Helping regulate blood pressure 
• Lowering inflammation 
• Aiding in weight loss 

Replacing some unhealthy fat‐containing food items with avocado could lead to lower risk of heart diseases^2,3,9. 

10. Aids in Anti-Ageing

Antioxidants in avocado can help fight oxidative stress and aid in improving skin elasticity and firmness. Avocado contains zeaxanthin and lutein that may lower signs of ageing by protecting your skin from UV radiation. Applying avocado oil or consuming it can not only improve your skin health but also helps avoid damage that results in premature ageing¹⁰.  

11. Good for Bones

The lutein and zeaxanthin content present in avocado reduces your chances for cartilage defects⁷. Zinc, copper, phosphorous, calcium and selenium help in keeping bones healthy and reduce the chances of developing osteoporosis. These minerals help in improving bone density.  

12. Aids In Weight Loss

Avocado can also aid in weight loss, and this is particularly because of its high fibre content. Adding this healthy fruit to your everyday diet can help curb your appetite and keep you full for a longer time, stopping you from snacking between meals and thus reducing your calorie intake. 

While studies have shown potential health benefits of avocado consumption, further large-scale human trials are needed to corroborate these findings. Nonetheless, initial results are promising and consumption of this superfruit in moderation can prove to be a healthy addition to your diet. 

I would recommend avocado to help alleviate some of the bothersome symptoms of premenstrual syndrome (PMS). Avocados contain vitamin B6, which has been studied for its potential to reduce fatigue, bloating, and irritability associated with PMS. It might just provide you with some natural relief and make those PMS days a little easier to handle¹⁴.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

Conclusion

Avocado or Butterfruit is often referred to as a “super fruit” due to its rich nutritional profile and potential health advantages. Consumed in moderation, avocado can be a valuable part of a balanced and health-conscious diet. However, it is important to note that excessive consumption of avocado may lead to certain adverse effects. Remember, if you have any medical condition or are on any medications, it’s best to discuss with your healthcare provider before incorporating anything new to your routine diet, including avocados.  

Frequently Asked Questions (FAQs)

References

1. The Nutrition Source: Harvard School of Public Health (Internet). https://nutritionsource.hsph.harvard.edu/avocados/  
2. James-Martin G, Brooker PG, Hendrie GA, Stonehouse W. Avocado consumption and cardiometabolic health: A systematic review and meta-analysis. Journal of the Academy of Nutrition and Dietetics. 2024 Feb 1;124(2):233-48. https://www.sciencedirect.com/science/article/pii/S2212267222012576 
3. Monge A, Stern D, Cortés-Valencia A, Catzín-Kuhlmann A, Lajous M, Denova-Gutiérrez E. Avocado consumption is associated with a reduction in hypertension incidence in Mexican women. Br J Nutr. 2023;129(11):1976-1983. https://pubmed.ncbi.nlm.nih.gov/35979778/ 
4. Mahmassani HA, Avendano EE, Raman G, Johnson EJ. Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis. Am J Clin Nutr. 2018 Apr 1;107(4):523-536. https://pubmed.ncbi.nlm.nih.gov/29635493/ 
5. Yang J, Lei OK, Bhute S, Kris-Etherton PM, Lichtenstein AH, Matthan NR, Petersen KS, Sabaté J, Reboussin DM, Lovato L, Vitolins MZ. Impact of daily avocado consumption on gut microbiota in adults with abdominal obesity: an ancillary study of HAT, a randomized controlled trial. Food & Function. 2025;16(1):168-80. https://pubs.rsc.org/en/content/articlehtml/2025/fo/d4fo03806a 
6. Bakhatwar M, Neha T, Anusha M, Rupini S, Kola M, Prathyusha B, Aleti R. Avocado-Based Topical Formulations for Psoriasis Management: A Natural Approach.2025;7 (Jan-Jun) https://matjournals.net/pharmacy/index.php/JPRD/issue/view/21 
7. Al-Afify ASA, El-Akabawy G, El-Sherif NM, El-Safty FEA, El-Habiby MM. Avocado soybean unsaponifiables ameliorates cartilage and subchondral bone degeneration in mono-iodoacetate-induced knee osteoarthritis in rats. Tissue Cell. 2018;52:108-115. https://pubmed.ncbi.nlm.nih.gov/29857819/ 
8. Ericsson CI, Pacheco LS, Romanos-Nanclares A, et al. Prospective Study of Avocado Consumption and Cancer Risk in U.S. Men and Women. Cancer Prev Res (Phila). 2023;16(4):211-218. https://pmc.ncbi.nlm.nih.gov/articles/PMC10073249/  
9. Pacheco LS, Li Y, Rimm EB, Manson JE, Sun Q, Rexrode K, Hu FB, Guasch‐Ferré M. Avocado consumption and risk of cardiovascular disease in US adults. Journal of the American Heart Association. 2022 Apr 5;11(7):e024014. https://www.ahajournals.org/doi/full/10.1161/JAHA.121.024014  
10. Henning SM, Guzman JB, Thames G, et al. Avocado Consumption Increased Skin Elasticity and Firmness in Women – A Pilot Study. J Cosmet Dermatol. 2022;21(9):4028-4034. https://pmc.ncbi.nlm.nih.gov/articles/PMC9786235/  
11. South Dakota Department of Health. Avocados: Good or Bad? The Good, the Bad & the Unsaturated [Internet]. Pierre (SD): South Dakota Department of Health; published circa 7.7 years ago [cited 2025 Aug 11]. Available from: https://healthysd.gov/avocados-good-or-bad/
12. Zumpano J. Why avocados are so good for you. Cleveland Clinic Health Essentials [Internet]. 2023 Oct 9 [cited 2025 Aug 11]. Available from: https://health.clevelandclinic.org/why-avocados-are-a-healthy-addition-to-your-diet
13. Malcolm X. The surprising health and beauty benefits of the avocado [Internet]. Health Beat (Jamaica Hospital Medical Center Newsletter); 2014 Oct 29 [cited 2025 Aug 11]. Available from: https://jamaicahospital.org/newsletter/the-surprising-health-and-beauty-benefits-of-the-avocado/
14. Wyatt KM, Dimmock PW, Jones PW, Shaughn O’Brien PM. Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review. BMJ. 1999 May 22;318(7195):1375–1381. doi:10.1136/bmj.318.7195.1375. PMID:10334745; PMCID:PMC27878. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC27878/

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