Avocados are literally jam-packed with benefits, including antioxidants, phytochemicals, phenols, flavonoids, and anthocyanins. They rock heart-health, gut-health, skin-health, your brain. They’re also a go-to for essential fatty acids and vitamins C, D, E, K, and more. Hands down, they’re one of the healthiest fruits on Earth.
So who doesn’t have a love affair with avocados? YAY? NAY? I know I’m not the only one! 🥑 🥑 🥑 😋
I mean if you’re anything like me and eat a whole avocado a day, or pretty close, you probably like guacamole and avocados in sandwiches, wraps, salads, nori rolls, dressings, dips, on and on.
And if you’re into rocking avocado smoothies—I know I am—or hefty stacked slices of rich avocado toast, you’re probably well aware of how tasty they are.
But beyond all that—and just shy of endangered avocado groves—is how nutrient-dense they are.
According to the USDA, a single cup of sliced avocado amounts to a whopping 10 grams of dietary fiber, which is nothing to sniff at if you’re aware of how deeply rich and essential fiber is. It literally maintain your gut. And much MUCH more.
But beyond all that are all the powerhouse nutrients and antioxidants and phytochemicals that reside within an avocados’ peels, and in the peels, to be exact, which are packed with chlorophyll and other key constituents.
which bestow a wealth of incredible health benefits to your body temple their in it’s gorgeouslt chlorophyll-packed peel.
byou’ve heard anything about fiber these days,
Like salad dressings, party dips, vegan wraps.
Appetizers, Mexi, the works.
And if you’re into natural beauty, think face masks.
Or trying to lose weight?
They’re a win.
According to the USDA, one cup of sliced avocado amounts to a whopping 10 grams of dietary fiber.
And they’re packed with nutrients.
Avocado Benefits
Avocado benefits include antioxidants, phytochemicals, phenols, flavonoids, carotenoids, beta-carotene, and more. They’re a go-to for essential fatty acids and vitamins C, D, E, K, and B6.
Here’s a list . . .
Nutrients in Avocado
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Antioxidants.
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Phytochemicals.
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Phenols.
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Flavonoids.
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Carotenoids.
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Beta-carotene.
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Lycopene.
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Sulfur.
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Essential fatty acids.
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Vitamin E.
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Vitamin C.
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Vitamin K.
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Vitamin B6.
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Vitamin D.
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Lecithin.
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Amino acids.
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Riboflavin.
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Thiamine.
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Calcium.
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Niacin.
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Folate.
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Omega 3s.
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Pectin.
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Zinc.
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Iron.
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Pantothenic acid.
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Magnesium.
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Potassium.
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Glutathione.
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Lutein.
Avocado Nutrition Benefits
Among the abundance of nutrients in avocados that support health are . . .
Vitamin K in Avocados
A single serving of avocado provides 10% of the RDA for vitamin K. Which not only promotes healthy bones and teeth, it reduces high blood pressure, inflammation, and disease risk. It’s also been shown to improve cognition in older adults. And it boosts the immune system and T cells.
How Much Vitamin K is in Avocados?
A single cup serving of avocado provides up to 50 micrograms of vitamin K.
Vitamin C in Avocados
The vitamin C in avocados is a powerful antioxidant that helps protect cells from free radical damage. It boosts collagen production while reducing inflammation, high blood pressure, and oxidative stress.
How Much Vitamin C is in Avocados?
A whole avocado has up to 12 mg of vitamin C.
Magnesium in Avocados
Avocados are a great source of magnesium at up to 58 mgs per fruit. Magnesium helps support gut-health, heart-health, bone-health, and skin-health. It’s crucial for stress, metabolism, restful sleep, and more.
How Much Magnesium is in Avocados?
A single cup serving of avocado contains 44 mg of magnesium, while a medium avocado sports 14% of the RDA.
Potassium in Avocados
One half of a medium-sized avocado has 487 mg of potassium, which exceeds the potassium in a medium-sized banana. Potassium is an electrolyte that supports heart health, bone-health, and fluid balance. It’s instrumental in regulating blood pressure and reduces inflammation and oxidative stress. It’s also been shown to help prevent kidney stones and osteoporosis.
How Much Potassium is in a Whole Avocado?
A whole medium-sized avocado contains over 900 mgs of potassium.
Vitamin E in Avocados
The vitamin E in avocados is a powerful antioxidant that reduces inflammation, oxidative stress, and high blood pressure. It also boosts the immune system, cognition, reproductive health, and skin health.
How Much Vitamin E is in Avocados?
A whole avocado contains over 4 mgs of alpha-tocopherol.
Folate in Avocados
The folate (vitamin B9) in avocados facilitates the production of RNA and DNA in cells, is crucial for reproduction and fertility, and reduces the risk of cancers, cardiovascular disease, and strokes.
How Much Folate (Folic Acid) is in Avocados?
A whole avocado contains over 160 micrograms of folic acid. A single cup serving equals 30% of the RDA.
B Vitamins in Avocados
Avocados are a rich source of B vitamins, including riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), and folate. The B vitamins support the nervous system, metabolism, cell health, brain function, cognition, and digestion. They also help mitigate conditions like depression, anxiety, and panic.
Avocado Health Benefits
Other benefits of avocados include . . .
Vision
Avocados contain the nutrients lutein and zeaxanthin, which help support vision. They reduce the risk of macular degeneration and ultraviolet damage. They’re particularly bioavailable in avocados due to the presence of cofactors vitamins C and E.
Enhanced Bioavailability
Avocados can boost the absorption of nutrients in other foods.
According to this report:
Avocados can also boost the absorption of the carotenoid phytonutrients in other vegetables, because carotenoids, such as beta-carotene, are fat soluble. It’s the same with a salad composed of lettuce, spinach, and carrots. With a fat-free dressing, hardly any beta-carotene makes it into your body. Add an avocado, though, and 15 times more beta-carotene ends up circulating throughout the body. Do you have to use a whole avocado? Half an avocado had pretty much the same effect, working just as well as a whole one. Interestingly, avocado consumption may enhance not only the absorption of carotenoids, but also their subsequent conversion inside the body into vitamin A.
Avocado Skin Benefits
Avocados are exceptionally good for skin due to their high levels of antioxidants C, E, and the carotenoid lutein, all of which fight free radicals. They’re helpful both internally and topically.
Are Avocados Good For your Heart?
Avocados are excellent for heart-health due to antioxidants, fiber, and a monounsaturated fatty acid called oleic acid. Studies have shown that oleic acid helps reduce cardiovascular inflammation.
Is Avocado Good For Weight Loss?
Avocados are good for weight loss because they’re high-fiber, boost insulin sensitivity, and contain beneficial fatty acids and phytochemicals. In addition a number of studies have linked avocados to weight loss:
Inclusion of one fresh avocado per day over 3 months had abdominal adiposity lowering effects. . . . Our results demonstrate that avocados have beneficial effects on fat distribution while maintaining insulin sensitivity over time among adults with overweight and obesity.
Avocados contain nutrients and bioactive compounds that may help reduce the risk of becoming overweight/obese…. Avocados, a nutrient-dense and medium-caloric-dense whole food [7,8,9], may help to reduce the risk of weight gain and excess adiposity. Benefits of avocados may be attributed to various components including dietary fiber, phytochemicals, mannoheptulose, and monounsaturated fatty acids (MUFAs) [7,8,9,10,11]. Dietary fiber may reduce the risk of weight gain due to various mechanisms including improving satiety, and inhibition of fat absorption. . . . There is evidence to suggest that avocados may improve satiety, and reduce hunger and food consumption [19], possibly impacting gut hormones [20], which would ultimately assist with calorie intake and weight management.
Are Avocados Fattening?
Avocados are one of the higher-calorie fruits due to their fat content. However the monounsaturated fats in avocados are considered healthy. They’ve been linked to improved cholesterol, reduced inflammation, and weight loss.
The bottom line is avocados are a natural source of healthy fats which can be fattening if you overindulge.
Is Avocado Good for Cholesterol?
Avocados have been shown to improve cholesterol due to fiber, antioxidants, and a plant sterol called ‘beta-sitosterol.’ Beta-sitosterol helps reduce cholesterol by “limiting the amount of cholesterol that is able to enter the body. It can also help reduce swelling in the prostate and other tissues,” says one report.
Is Avocado Good for High Blood Pressure?
Avocados are excellent at reducing high blood pressure due to fiber, antioxidants, potassium, and nitric acid. The potassium in avocados helps reduce sodium and inflammation in arterial walls. The nitric acid in the vitamin E in avocados also curbs high blood pressure.
Best Way to Cut an Avocado
Food prep is an important component of healthy eating.
Here’s a tip on the best way to cut an avocado:
Consumers should be advised to use the “nick and peel” method “to obtain the nutrient-rich outer section of the avocado.” The Tufts Health & Nutrition Letter detailed what that means: Cut the avocado in half lengthwise around the seed, rotate a quarter-turn, cut lengthwise again to make quarter-avocado segments, separate the quarters, remove the seed, and, finally, starting from the tip, nick and carefully peel each segment, so as not to lose that nutrient-rich, darkest green flesh immediately under the skin.
How to Store Avocados
It’s best to keep avocados at room temperature until they’re almost ripe. After that you can put them uncut in the fridge until use.
I always squeeze some lemon or lime on avocados and use them quickly. Once they’re cut they oxidize fast.
I also store them in tightly sealed glass containers. Wrapping them in toxic plastics is a nah.
So those are just a handful of reasons to include avocados in your diet if you haven’t already.
Or ramp them up in a variety of foods.
Healthy Recipes
The medical and health topics covered on the Plate of Grass website and blog have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.
