Amazing Health Benefits of the Avocado

Introduction

Avocado is the most trending fruit when it comes to healthy eating! We are drooling on avocado toasts and flaunting over trendy avocado smoothies, but do we even know what and why avocado is celebrated as a superfood. Let’s explore what makes this fruit stand out in the world of nutrition. 

What is an Avocado?

Avocado is a rich, creamy, and single-seeded fruit with a mild flavor. Scientifically, it is known as Persea Americana and belongs to the family of Lauraceae. There are dozens of varieties of avocados, ranging in size, color, and texture. All are native to tropical climates, and when harvested, the flesh softens to a buttery texture that has become extremely popular. It is also called “Makhan phal” in India. 

Nutritional Profile of an Avocado

 Avocados are known to be nutrient-dense foods. They are a powerhouse of nutrients such as 

• Fats: They are full of monounsaturated and polyunsaturated fats, known as good fats. Avocado consumption is linked to lower levels of bad (LDL) cholesterol. 
• Vitamins: Avocados rich in vitamin B, vitamin C, vitamin E, and vitamin K. 
• Fibers: Avocado packs about 4.6 gram of fibers in about half a fruit. They are rich in digestive fibers. 
• Minerals: Avocado contains folate, calcium, magnesium, and sodium. 
• Antioxidants: Avocado is one of the best fruits which has a lot of antioxidants.

Health Benefits of an Avocado

1. Anti-inflammatory Properties 

Avocados are rich in anti-inflammatory properties that help to reduce body’s internal inflammation. It is a great source of omega-3 fatty acids, phytosterols, and plant hormones such as beta-sitosterol and stigmasterol. These act as antioxidants and help keep inflammation at bay, providing relief from joint pains and even preventing blot clots².  

2. Helps to Lose Weight 

The most popular benefit of avocado is that it helps to manage weight. It is used widely in weight loss diets due to the presence of dietary fibers. It controls your weight by keeping you full longer and making you eat fewer calories. Avocados are very low on carbs too, which also promotes weight loss. But do remember not to overdo the consumption as its also called as also has a high fat percentage that needs to be kept in mind.

3. Keep Your Heart Healthy 

Avocado contains a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols helps to maintain healthy cholesterol levels. This helps avoid plaque deposits in the arteries of your heart arteries and keep your heart healthy³. 

4. Regulates Blood Pressure 

Avocado is a good source of minerals, especially potassium and sodium, that keep your blood pressure stable. Stable blood pressure helps stave off the risk of heart attack or stroke⁴. 

Avocado is an excellent source of potassium, with one serving of a medium avocado (half an avocado) containing even more potassium than a medium banana⁸. 

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

5. Great for Vision 

Consuming avocado in your diet is also said to be healthy for your eyes. They are full of antioxidants and beta-carotene that are beneficial for the eyes. Avocado contains lutein and zeaxanthin-two phytochemicals that protect to help minimize damage, including that from ultraviolet light¹. The high amount of vitamin A in it also helps reduce the risk of macular degeneration that develops with old age⁵. 

The monounsaturated fatty acids in avocados help to absorb other fat-soluble nutrients such as beta-carotene. It may help to reduce the risk of developing age-related macular degeneration. 

6. Improves Digestion 

Avocados are full of digestive fibers to keep your gut system healthy. Fiber adds bulk to the stool, which facilitates bowel regularity, thereby enhancing digestion⁴. They help to prevent constipation, indigestion and may even lower the risk of colon cancer⁶. 

Avocados are a delicious way to support your bones and blood health. Avocado is rich in vitamin K1, which helps your body form blood clots when necessary and also helps regulate calcium levels in your bones⁹. 

Dr Rajeev Singh, BAMS

7. Essential for a Healthy Pregnancy 

Avocados are a good source of folate. Pregnant women can include avocados in their diet as folate helps healthy fetal development and reduces the risk of miscarriage and neural tube defects. Although, its ideal to discuss with a gynecologist first. 

8. Reduces Depression 

The presence of folate in this fruit may help to reduce depression. It helps prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. This way, it may help regulate sleep and mood patterns⁷. 

9. Keeps Your Skin Shiny 

Avocado is a powerhouse of various nutrients such as vitamins, minerals, antioxidants, and fatty acids. Hence, it can be great for your skin. It is mainly rich in vitamin C and vitamin E giving your skin a natural glow¹. 

Although studies have shown beneficial effects of avocado, further large-scale human research is needed to prove these benefits. Yet, avocados can prove to be a great addition to your diet. They are full of essential nutrients that make them a super-fruit! 

Avocado may be a natural way to fight signs of aging. This superfood is packed with antioxidants like vitamins C and E⁹.

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

How to Add Avocados to Your Diet

Now that we know how avocado may benefit you, here are a few simple avocado recipes to add this amazing fruit to your regular diet: 

• Sprinkle salt pepper and any other simple seasonings on sliced or chopped avocado   
• Make a simple salad with avocado topped with balsamic vinegar, salt, pepper, lemon juice and a hint of olive oil   
• Mash avocado with any seasonings of your choice and use it as a healthy, rich and filling spread on toast or crackers   
• Make guacamole (a famous Mexican dish) with avocado, onions, tomatoes, cilantro, garlic, salt and the classic jalapeno pepper. A squeeze of lemon brings it all together for a superb and refreshing side dish. 

With their creamy texture and mild flavor, avocados are versatile enough to be enjoyed in many ways—whether you add them to salads, spread them on toast, or blend them into smoothies, they are an excellent fruit in every term of diet. 

Did you know that Avocado is a natural diuretic? It can help your body get rid of excess water and reduce bloating. Plus, Avocados are rich in potassium, which can help balance out the sodium in your diet and further reduce water¹⁰. 

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

Conclusion

Avocados are truly a remarkable fruit, offering a wide range of potential health benefits. They support heart health, aid digestion, and can enhance your skin’s appearance. Incorporating avocados into your diet can be both simple and delicious, making it easy to enjoy their numerous advantages. They are useful in different forms such as you can eat them with toast or make a tasty smoothie from them. However, remember while they’re healthy overall, moderation with consumption is key, especially considering their fat content. Also, if you have any medical conditions, consult your doctor before incorporating avocado or other natural product in your routine diet. Nonetheless, do give avocados a try and see how this superfruit can make a positive difference in your life. 

References

1. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi: 10.1080/10408398.2011.556759. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3664913/  
2. Bhuyan DJ, Alsherbiny MA, Perera S, Low M, Basu A, Devi OA, Barooah MS, Li CG, Papoutsis K. The Odyssey of Bioactive Compounds in Avocado (Persea americana) and Their Health Benefits. Antioxidants (Basel). 2019 Sep 24;8(10):426. https://pmc.ncbi.nlm.nih.gov/articles/PMC6826385/ 
3. Colquhoun DM, Moores D, Somerset SM, Humphries JA. Comparison of the effects on lipoproteins and apolipoproteins of a diet high in monounsaturated fatty acids, enriched with avocado, and a high-carbohydrate diet. Am J Clin Nutr. 1992 Oct;56(4):671-7. doi: 10.1093/ajcn/56.4.671. Available from: https://pubmed.ncbi.nlm.nih.gov/1414966/  
4. 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 Jun 14;129(11):1976-1983. doi: 10.1017/S0007114522002690. Available from: https://pubmed.ncbi.nlm.nih.gov/35979778/  
5. Khoo HE, Ng HS, Yap WS, Goh HJH, Yim HS. Nutrients for Prevention of Macular Degeneration and Eye-Related Diseases. Antioxidants (Basel). 2019 Apr 2;8(4):85. doi: 10.3390/antiox8040085. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6523787/  
6. Vahedi Larijani L, Ghasemi M, AbedianKenari S, Naghshvar F. Evaluating the effect of four extracts of avocado fruit on esophageal squamous carcinoma and colon adenocarcinoma cell lines in comparison with peripheral blood mononuclear cells. Acta Med Iran. 2014;52(3):201-5. Available from: https://pubmed.ncbi.nlm.nih.gov/24901722/ 
7. Cheng FW, Ford NA, Taylor MK. US Older Adults That Consume Avocado or Guacamole Have Better Cognition Than Non-consumers: National Health and Nutrition Examination Survey 2011-2014. Front Nutr. 2021 Oct 14;8:746453. doi: 10.3389/fnut.2021.746453. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8551489/ 
8. Powell J. Avocados – the nutrition source. The Nutrition Source. 2024 [cited 2025 Apr 30]. Available from: https://nutritionsource.hsph.harvard.edu/avocados/
9. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Critical Reviews in Food Science and Nutrition. 2013 [cited 2025 Apr 30]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3664913/
10. Duarte PF, Chaves MA, Borges CD, Mendonça CRB. Avocado: characteristics, health benefits and uses. Ciência Rural. 2016 [cited 2025 Apr 30]. Available from: https://www.scielo.br/j/cr/a/VqMdKHmY4y5zHgtJKjc98nS/

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

234

7