10 Health Benefits of Avocados

1 – Avocado and Diabetes

Research has revealed that individuals with diabetes who ate a diet consisting mainly of avocados, which is high in monounsaturated-fat, had much better management of their blood glucose and triglycerides in comparison to individuals who ate a high-carbohydrate, low-fat diet.

2 – Do Avocados Make You Fat?

Research has shown that the inclusion of avocado to an energy restricted diet doesn’t compromise weight loss efforts and that the substitution of avocado for margarine or butter can help with reducing calories.

A study of rats has suggested the presence of an appetite suppressant in the avocado fruit.

3 – Avocado Benefits for Skin

The healthy oils, plus the vitamin C and E combination in avocados help to keep the skin nourished, whether eaten or applied topically.

A study has provided evidence that a vitamin B(12) cream containing avocado oil could reduce psoriasis symptoms.

4 – Avocados and Cholesterol

The oils present in avocado include linoleic acid and oleic acid, which can help lower cholesterol levels. Individuals having high cholesterol that were put on an  avocado rich diet for 7 days exhibited a significant reduction in triglycerides, total cholesterol, LDL  cholesterol, as well as  a considerable increase in HDL cholesterol. Avocados are a good source of betasitosterol, and studies have found that betasitosterol reduces LDL cholesterol.

How to tell when an avocado is ripe

5 – Avocados for Arthritis

The fatty acids and antioxidants in avocados give the fruit anti-inflammatory properties which can help to relive osteoarthritis symptoms.

There is also some evidence that an avocado and soybean oil extract slows the progression of osteoarthritis and promotes repair of cartilage.

6 – Avocados for Boosting Immune System

Avocados are a good source of glutathione, a powerful antioxidant critical for a healthy immune system.

Avocado Health Benefits Infographic

7 – Avocados for Cancer

Glutathione is an antioxidant found in avocados and there is scientific evidence that glutathione could help prevent some kinds of cancers.

Research has demonstrated that avocado extract inhibits and kill cancer cells, indicating that the consumption of avocados could help protect against cancer. Avocado extract has also been shown to inhibit prostate cancer cell growth in vitro.

8 – Avocados for Eyesight

Avocados are a good source of zeaxanthin and lutein, which help to protect against cataracts and age related macular degeneration.

9 – Avocados for Reducing Liver Damage

Research has revealed that avocados contain potent chemicals which could reduce liver damage.

10 – Avocados for Blood Pressure

Avocados have 35% more potassium than bananas. The potassium in avocados helps in controlling blood pressure by reducing the effects of sodium, which can increase blood pressure.

The Chemistry of Avocado

Nutrients in Avocados

They are a superb source of fiber, as well as monounsaturated fatty acids, vitamin E, potassium and B vitamins.

Nutritional values of avocado per 100g:

  • How many calories in an avocado – 160
  • How much protein is in avocado – 2g
  • How many carbs in avocado – 9g
  • What is the fat content of avocado – 15g

Where do Avocados Come From?

Avocados originated in South and Central America and cultivation in the U.S. started in the early 20th century.

Mexico makes up about a third of all avocado cultivation with the U.S. and Chile being the other top avocado producers.

The Health Benefits of Avocados

Infographics via: Lemon.lyMercolaCompound Interest
References for Health Benefits of Avocados: PMID: 22070054, PMID: 15661480, PMID: 15629237, PMID: 14576991, PMID: 11586013, PMID: 23638933, PMID: 11368579