Perhaps few fruits get as much hype as the avocado. The green spheres full of creamy goodness pack loads of nutrients and undoubtedly deserve a place in your menu. But what exactly are the health benefits of avocados?
Meet the expert: Lauren Manaker, M.S., R.D.N., L.D.N., C.L.E.C., C.P.T., and owner of Nutrition Now Consulting
In terms of crafting your menu, there are so many ways to prepare avocados. Or, you may already eat an avocado every day and simply want to know the benefits of doing so. Here, find a dietitian and science-backed health benefits of avocados, and discover who may want to forego eating the fruit.
Health benefits of avocados
Helps lower cholesterol
“The top health benefit of eating an avocado, in my opinion, is its ability to support heart health. Avocados are rich in monounsaturated fats, particularly oleic acid, which can help reduce bad cholesterol (LDL) levels while increasing good cholesterol (HDL),” explains Lauren Manaker, M.S., R.D.N., L.D.N., C.L.E.C., C.P.T., and owner of Nutrition Now Consulting.
Aids in blood pressure regulation
A nutritional powerhouse, avocados are full of heart-healthy nutrients, including potassium, “which helps regulate blood pressure and folate, which is crucial for cell repair and growth,” explains Manaker.
Promotes healthy skin and hair
“The natural vitamin E and healthy fats in avocados help maintain skin elasticity, reduce dryness, and promote healthy hair,” Manaker says. And studies back this up. Research on this appears to be limited, but one 2011 study found fatty alcohols from avocados provided some protection against UV damage in cells.
Supports eye health
Manaker points to compounds like lutein and zeaxanthin, found in avocados, as a benefit. They are “antioxidants that protect the eyes from oxidative damage and may reduce the risk of age-related macular degeneration,” she says.
Tamps down on inflammation
“The combination of healthy fats and antioxidants in avocados helps reduce inflammation in the body, which is beneficial for overall health,” Manaker says. But more research is needed on the link between the fruit and lowering inflammation.
Avocado nutrition
According to the U.S. Department of Agriculture (USDA), 100 grams of a Haas avocado may contain:
Calories: 223 g
Fat: 20 g
Carbohydrates: 8 g
Protein: 1.81 g
Who may want to avoid avocados
Anyone with an allergy will want to forego them, and those on a low-calorie diet may want to watch their intake, as avocados are higher in calories.
The bottom line
Avocados are a great source of healthy fats, helping you not only feel fuller but also stave off blood sugar spikes when paired with carbohydrates. Be sure to enjoy the fruit in moderation if you’re counting calories, and enjoy!
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