Avocado is healthy for your body! These 6 reasons prove why (2024)

There are numerous avocado benefits such as strengthening immunity as well as gut health. Read on to know more

Could eating an avocado a day keep the doctor away? Perhaps, yes! Avocado has a lot of key nutrients such as healthy fats and fibre that are essential for the body. It also has anti-inflammatory properties and antioxidants that may promote a healthy gut, improve digestive function as well as eye health.

One avocado a day can improve the quality of your diet, notes a study published in Current Developments in Nutrition. Avocado, which is actually a berry, is very versatile in terms of the ways of consumption and can be added in a variety of things to enhance taste. These qualities make avocado one of the most popular food item as they contribute to nutrition as well as wellness.

What is an avocado?

An avocado is a green fruit, a berry, that is often mistaken for a vegetable. It has a creamy texture and a mild, nutty flavour. Avocados are rich in healthy fats, vitamins, and minerals, making them a nutritious addition to a balanced diet,” explains Shah. Avocados are grown primarily in California in the US. In fact, according to Colorado State University, California has more than 5000 avocado farms.

Nutritional profile of avocado

Avocado is considered to be a better source of fat, than protein. According to IFCT, one small avocado (about 100 grams) contains approximately:

  • Calories: 144
  • Protein: 3 grams
  • Carbohydrates: 1.7 grams
  • Dietary Fiber: 6.6 grams
  • Fat: 13.8 grams
  • Omega 3: 62.1 mcg
  • Folate: 61.7 mcg
  • Vitamin C: 9.3 mg
  • Magnesium – 48.1 mg

What are the benefits of eating avocado every day?

Consuming avocados can lead to healthier food choices in several ways, explains dietician Kejal Shah.

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1. Increases nutrient intake

Avocados are a nutrient-dense food, rich in vitamins, minerals, and healthy fats. By adding avocados to meals, individuals can boost their overall nutrient intake. “This may encourage individuals to prioritize other nutrient-rich foods in their diet to complement the avocado,” explains Shah. According to a study published in Nutrients, avocados are rich in nutrients such as magnesium, B6, vitamin C, vitamin E, and folate, which are not very easy to consume every day. The Dietary Guidelines for Americans lists potassium is not something that Americans prioritise on eating daily, and avocado is rich in potassium.

Avocado is healthy for your body! These 6 reasons prove why (2)

2. Promotes satiation

Avocados are high in fiber and healthy fats, which can help promote feelings of fullness and satisfaction after a meal. “Including avocados in meals can help prevent overeating and snacking on less nutritious foods later on. This can lead to a more balanced and mindful approach to eating,” says Shah. This study published in Current Developments in Nutritionstates that eating avocados is associated with increased satiety, weight loss as well as decrease in abdominal fat.

3. Enhances flavour and texture

One of the biggest avocado benefits is its versatile taste. Avocados have a creamy texture and a mild, nutty flavour that can enhance the taste of a variety of dishes. “By incorporating avocados into meals, individuals may find that they can rely less on high-fat or high-calorie condiments or toppings to add flavour. This can lead to lower overall calorie and fat intake,” says Shah.

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4. Improves gut health

Avocados are a versatile ingredient and can be used in both savory and sweet dishes. This versatility allows individuals to experiment with different cooking and meal preparation techniques, making meals more enjoyable and varied. “This can help prevent food boredom and increase adherence to a balanced diet,” says Shah. This study published by the National Institute of Health states that regular avocado consumption leads to increased bile acid concentrations and that reduced inflammation in the intestines. Also, avocados are known to produce short-chain fatty acids and these help prevent diseases such as colorectal cancer and inflammatory bowel disease, according to this study, published in the ISME Journal. Avocados are rich in dietary fiber, which is important for digestive health, gut function, and can help with weight management by promoting feelings of fullness. Fiber also helps regulate blood sugar levels.

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5. Reduces risk of heart disease

Avocados help with cholesterol, and promote better heart health. Consumption of avocados regularly increases heart-protective HDLcholesterol, and diminishes oxidised LDL choresterol that is responsible for plaque buildup on artery walls, according to this study, published in Journal of Nutrition. Also, avocados are high in potassium as well as magnesium, and this leads to regulation of blood pressure, states Nutrition Journal.

6. Helps reduce risk of chronic illnesses

One of the best avocado benefits is that they are rich in antioxidants as well as anti-inflammatory compounds, and this helps overall health and wellness. This study, published in Clininal Interventions in Aging, suggests that avocados contain carotenoids that are antioxidant in nature, and helps prevent chronic diseases. In fact, avocados can help promote better immunity as well. Avocados are rich in vitamin C, B6 and E, and these are essential nutrients to enhance our immune system, according to this study, published in Frontiers in Nutrition.

Side effects of eating too much avocado

While avocados are highly nutritious and offer numerous health benefits, there are some reasons why individuals may need to limit their avocado intake:

1. Caloric density

Avocados are calorie-dense due to their high healthy fat content. Consuming large amounts of avocados regularly can lead to an excess of calories, which may contribute to weight gain if not balanced with overall energy expenditure.

2. Fat content

Avocados are rich in healthy monounsaturated fats, but they still contain a significant amount of total fat, including saturated fat. For individuals with specific dietary goals or health conditions that require limiting fat intake, consuming excessive amounts of avocados may not be advisable.

3. FODMAP sensitivity

Avocados contain sorbitol, a type of FODMAP (Fermentable Oligo-, Di-, Mono-saccharides, And Polyols). Some people may have sensitivity to FODMAPs and experience digestive issues like bloating, gas, and abdominal discomfort after consuming avocados in large quantities.

4. Allergies

Avocado allergies are rare, but can occur. People who are allergic to avocados should obviously limit or avoid consumption to prevent allergic reactions.

5. Interaction with medications

Avocados contain vitamin K, which can interfere with blood-thinning medications like Warfarin. Individuals taking such medications should be mindful of their vitamin K intake, which includes avocado consumption.

6. Personal tolerance

Some people may experience digestive discomfort from consuming too much avocado, especially if they have a sensitive stomach or have difficulty digesting fats. It’s essential to pay attention to individual tolerance levels and adjust avocado intake accordingly.

In general, moderation is key when it comes to avocado consumption. While avocados offer many health benefits, it’s important to balance their intake with overall dietary needs, personal health goals, and individual tolerances.

Avocado is healthy for your body! These 6 reasons prove why (3)

How to eat avocado?

Avocados are creamy in consistency and help enhance the taste of any recipe, either sweet or salty. This is one of the biggest avocado benefits. Avocados can be mashed and taste amazing with some seasoning on top. You can try paprika, salt, pepper, vinegar or even lemon juice. Olive oil also can be added. Alternatively, they can even be teamed up with scrambled eggs, and avocado toast is anyway a popular choice to eating it. Guacamole is another yummy way to eat avocado, you can even add other vegetables such as broccoli and seasoning of your choice to the mix.

Frequently asked questions

Can I eat avocado every day?

Yes, you can. To improve diet quality, consuming one avocado per day, approximately 168g, is recommended. “This daily intake positively impacts diet quality, nutrient intake, and metabolic syndrome risk factors,” says Shah.

How to tell if my avocado is ripe?

There are few ways to knowing if your avocado is ripe, and ready to eat or not. Firstly, it would be of a slighter darker colour. Next, try to exert firm, but gentle pressure on the avocado. If it yields, it is ready.

Are avocados good for skin?

Yes, both avocado consumption as well as avocado application is great for your skin. Avocados have antioxidants that make them great for skin care. They also contain vitamin E, which is hydrating in nature and can be great for dry or even sensitive skin.

Do avocados burn belly fat?

Yes, there are studies that claim that avocados are great to burn abdominal fat. A study, conducted by University of Illinois, stated that women who regular ate avocado shed belly fat, as well as had improved glucose tolerance. However, men did not have the same reaction to avocado.

How to ripen an avocado?

An avocado can only be eaten once its ripe, and there is a way to quicken the ripening process. An a banana, an apple or even a kiwi with an avocado in a bag, and close it. The fruits produce a hormone called ethylene gas and this will help to ripen the avocado faster. Leave the bag at room temperature for two days.


Avocados are also a good source of antioxidants and have been linked to various health benefits, such as improved heart health, digestion, and weight management. They are versatile and can be enjoyed in many ways, such as in salads, sandwiches, smoothies, or simply eaten on their own.

In summary, including avocados in the diet can serve as a stepping stone toward making healthier food choices by increasing nutrient intake, promoting satiation, enhancing flavor and texture, supporting a balanced diet, and encouraging the consumption of whole foods.

Avocado is healthy for your body! These 6 reasons prove why (2024)


Avocado is healthy for your body! These 6 reasons prove why? ›

Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals.

Why is avocado the healthiest food? ›

Avocados are a good source of fiber, low in total carbohydrate, and rich in monounsaturated fats. They have a low glycemic index (GI) of about 40; low glycemic foods have a rating of 55 or less. Low GI foods are less likely to cause surges in blood glucose.

What are the secret benefits of avocado? ›

Avos contain carotenoids which are amazing for your eyes. So look beyond just orange veggies as avos contain important pigments including lutein and zeaxanthin. Not only do smashed avos taste good, they're rich in vitamin C which helps support your immunity. Want an easy way to bump up that vitamin C even more?

What does eating avocado everyday do for your body? ›

In addition to a high quantity of fiber, avocados possess phytochemicals and other nutrients which aid in many physical health processes such as: Lowering blood pressure (due to high levels of potassium) Lowering cardiovascular inflammation. Prevention of cataracts and protection against UV light damage.

Are avocados actually healthy? ›

Avocados are a healthy food you can add. The vitamins, minerals, and healthy fats you get from avocados help prevent disease and keep your body in good working order. Avocados may help ward off: Cancer.

Do avocados burn belly fat? ›

Avocados May Reduce Belly Fat

While the research is limited there are some studies that imply consuming one avocado a day can help decrease abdominal fat - particularly visceral fat, the type of belly fat linked to heart disease, type 2 diabetes, and other health problems (4,12).

Is avocado really a super food? ›

Avocados are a perfect example, and one of our favorite superfoods. Not only are they incredibly nutrient dense, but they're also a creamy, tasty compliment to so many of our menu items.

Are avocados healthier than bananas? ›

People who regularly eat avocado (about a half of one daily, which contains more potassium than a whole banana) are more likely to have smaller waists and weigh less, say researchers who analyzed over 17,000 American diets.

Is avocado the healthiest fruit in the world? ›

Avocado is often hailed as one of the most nutritious fruits due to its impressive nutritional profile. Here's why: Rich in Healthy Fats: Avocado is loaded with monounsaturated fats, particularly oleic acid, which is beneficial for heart health.

What is the healthiest avocado to eat? ›

All avocados are calorically dense and high in healthy fats, vitamins, and minerals. Avocados from Florida are sometimes advertised as “l*te” due to their lower fat content compared with the popular Hass avocado, but the overall nutritional difference between the two is small.

What are the pros and cons of eating avocados? ›

Avocados contain the fat-soluble vitamins — vitamin E and vitamin K — in large amounts, which is good because they also contain a lot of fat. However, their high fat content also equals a high calorie content.

What is the healthiest part of an avocado? ›

Hate to break it to you, avocado enthusiasts, but you've been unwittingly tossing one of the most nutritious parts of your beloved fruit. Sure, avocado flesh is a delicious source of antioxidants and health-boosting monounsaturated fats, but the avocado pit—yes, the pit! —is also a potent source of nutrients.

Can I eat a full avocado every day? ›

Avocados are hands down the health world's most popular fruit—and for good reason. They're straight-up loaded with nutritional benefits, including fiber, unsaturated fats, magnesium and vitamin K. In fact, registered dietitians say that it's 100 percent okay to eat avocado every single day.

When not to eat avocado? ›

Avocados are rotten if they're mushy when squeezed, brown or moldy inside, and have developed rancidity or a sour smell. You may be able to salvage part of the fruit if it's just starting to brown inside and the rest of the fruit looks, smells, and tastes fine.

Does avocado help with wrinkles? ›

Another plus of avocados is the amount of vitamin E that can greatly reduce free radical damage and soften wrinkles. Strangely enough, if you happen to get a little too much sun at the beach, applying a generous amount of avocados can help with the painful after effects of sunburn.

Are avocados better for you than bananas? ›

People who regularly eat avocado (about a half of one daily, which contains more potassium than a whole banana) are more likely to have smaller waists and weigh less, say researchers who analyzed over 17,000 American diets.

What is the best time to eat avocado for benefits? ›

When should I eat avocado morning or night? A. Avocado can be consumed any time of the day, as a tasty addition to any meal. Having it during the day has its own set of benefits like improved blood flow and lower blood sugar along with lower calorie consumption while eating it at night may help you sleep better.

How many avocados a day is ok? ›

Eat one-half to one avocado a day to reap the health benefits of the fruit. There are not many downsides to eating more than one avocado a day, though their high fat content might cause some stomach discomfort.

How often should you eat avocado? ›

“Usually, I would recommend that ½ to one avocado a day is reasonable,” she says. She notes that since avocados are a pretty significant source of healthy monounsaturated fat, they make you more satisfied and are harder to overdo because they tend to fill you up.

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