9 Ways Avocados Are the Superfood You Didn’t Know Could Boost Your Health, From Your Heart to Your Brain

I have a confession to make: I used to be a total avocado avoider. For years, I've heard all about them being a “superfood” and a “healthy fat,” with what seemed like every health influencer on social media swearing by it. But I just couldn’t get past their creamy texture. Well, that all changed about a month ago when I finally gave in to the avocado toast craze, and now I can proudly say I’ve been converted. Maybe it was the seasonings or fried egg that helped, but nonetheless, avocados are now always in my kitchen. But did you know these popular green fruits have a lot more to offer than just a healthy breakfast? From fighting inflammation to boosting heart health, here are nine unexpected health benefits of avocados.

Facts about avocados

Avocados, also known as alligator pears, are a type of fruit native to Central and South America. They’re known for their pear-shaped appearance, dark green skin and single large seed or pit. In recent years, avocados have skyrocketed in popularity, becoming a favorite in the United States. In fact, Americans ate more than 2.7 billion pounds of avocados in 2022, according to the Associated Press . Their versatility, creamy texture and nutritional value have contributed to their widespread appeal. While the Hass is the leading variety, there are over 500 types of avocados in the world.

It's worth repeating that avocados are rich with essential nutrients. They’re a good source of healthy monounsaturated fats, fiber, potassium, vitamin C, vitamin B5 and vitamin K. Additionally, avocados contain folate, a B vitamin crucial for cell growth and development.

The recommend serving size for avocados is 50 grams, or one-third of a medium-sized avocado. This serving contains 84 calories, making avocados a high-calorie food. However, the calorie content varies depending on the size and type of avocado.

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9 unexpected health benefits of avocados

Beyond their creamy texture and delicious taste, these health benefits may surprise even the most seasoned foodie:

1. Heart health

When it comes to longterm health, some fats are better than others. Avocados contain monounsaturated fats, a type of good fat often linked to higher levels of HDL of “good” cholesterol . According to a review published in the Journal of the American Heart Association , eating at least two servings of avocado per week lowers the risk of cardiovascular disease by 16 to 22 percent and coronary heart disease by 21 percent.

2. Weight management

Despite their high-fat content, don't mistake avocados for a no-no food when it comes to weight management. In fact, they may help reduce the risk of obesity, according to a study published in the journal Nutrients . The fiber in avocados can help you feel full, reducing overall calorie intake. However, because they are calorically dense, portion control is key.

3. Improved digestion

Any foods high in fiber can help improve digestion, and avocados are no exception. According to Mayo Clinic , fiber helps helps promote regular bowel movements and can prevent constipation . Additionally, avocados contain potassium, which helps assist in muscle contraction, including peristalsis (the process that moves food through the body).

4. Eye health

Avocados contain lutein and zeaxanthin, two antioxidants that can help protect your eyes from age-related macular degeneration. These nutrients are particularly important for maintaining good vision as you get older. A study published in the journal Nutrients found that avocado consumption increased Macular Pigment Density (MPD), which protects the eyes from blue light.

5. Blood sugar control

The fiber and healthy fats in avocados can help regulate blood sugar levels, an effect particularly beneficial for those with diabetes or pre diabetes. Because they're low in carbohydrates, you won't see a spike in blood sugar levels, according to Healthline . Additionally, the high monounsaturated fat content may help increase insulin sensitivity.

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6. Brain Health

Older U.S. adults that ate avocado have better cognition and memory performance than those who dont, per a study published in the journal Frontiers in Nutrition . Additionally, the high monounsaturated fat and vitamin content in avocados have been linked to brain health and cognitive function . Eating monounsaturated fats may reduce blood pressure, which is linked with cognitive decline, according to Medical News Today .

7. Antioxidant protection

Avocados contain antioxidants, such as vitamin C, vitamin E, lutein and glutathione, which can help protect your cells from damage caused by free radicals and oxidative stress. Antioxidants help protect against the progression of various chronic diseases, including types of cancer , according to Healthline . Thus, eating them may increase your body's defenses.

8. Skin health

We all want to feel happy when we look in the mirror, and avocados can help. The antioxidants found in these fruits can benefit your skin, protecting it from damage caused by the sun and pollution. It may also help reduce the appearance of wrinkles and fine lines. In a study conducted in collaboration by the UCLA Center for Human Nutrition and David Geffen School of Medicine , avocado consumption was shown to increase skin elasticity and firmness.

9. Reduced inflammation

Avocados contain several anti-inflammatory compounds, including vitamin E, Omega-3 fatty acids and phytochemicals. A study published in the journal Current Developments in Nutrition , participants with excess weight who ate avocado for 12 weeks had reduced levels of  inflammatory markers interleukin 1 beta (IL-1β) and CRP. This can benefit your overall health and may help alleviate symptoms of conditions such as arthritis.

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