12 Amazing Health Benefits of Avocados

Avocado, also known as the butter fruit or alligator pear, is a type of berry that grows in a warm climate. It has a rich, creamy flavour with a single seed in the middle. This tropical fruit has a high demand in the market as it is one of the healthiest fruits you will find. In fact, it is considered the powerhouse of nutrition, namely vitamins, fibres, good fat, minerals and antioxidants.

As a result, they are able to control many diseases like depression, cancer, digestion, etc. To learn more about the health benefits of avocado, keep reading!

Team Digit

Health Benefits of Avocado
Nutritional Values of Avocados
How to Include Avocado?
Side Effects of Overeating
Who Should Avoid?
Frequently Asked Questions

Top 12 Health Benefits of Avocado

You will find different varieties of avocados ranging in colour, size and texture. However, they all grow in a tropical climate and are highly nutritious in nature. Here are some health benefits of eating avocado that you can derive by adding it to your daily diet:

1. Reduces Inflammation

Avocado is a primary source of anti-inflammatory properties. It contains phytosterols, omega-3 fatty acids, and plant hormones, including stigmasterol and beta-sitosterol. With its help, avocados can control inflammation in the body. In addition, the good fats present in this fruit also help keep the joint lubricated and thus relieve pain.

2. Facilitates Better Digestion

There are stomach related benefits of avocado too. Like it enhances your bowel movement and keeps your gut healthy. As a result, you do not experience conditions like indigestion, constipation, and colon cancer. These are all possible because of the dietary fibre content in the fruit.

3. Reduces Risk of Depression

By consuming avocado daily, you can even avoid the risk of falling into depression because of the substance called folate in it. When a person is in depression, the folate level drops to a minimum, but eating avocado replenishes the nutrients, which further help prevent the build-up of homocysteine. It is a substance that impairs circulation and does not let nutrients reach the brain. As a result, chronic cases like depression and cognitive dysfunction develop. Also, it controls the production of dopamine, serotonin and norepinephrine, which regulate your sleep, mood and appetite.

4. Helps Lose Weight

There are dietary advantages of avocados that you can gain by adding them to your daily diet. It means it promotes weight loss as these are low on carbs and help keep you feeling full for a long time. In addition, you can avoid those extra calories you would have gained by snacking on junk.

5. Improves Vision

One of the biggest benefits of eating avocado is that it improves your eye health, thanks to beta-carotene and antioxidants. These compounds are beneficial for your eyes and help keep them healthy. In addition, this tropical fruit also contains lutein and zeaxanthin-two phytochemicals which protect your eyes from any damage, even if it is through ultraviolet rays. Moreover, the fruit is also a rich source of vitamin A that prevents the risk of developing macular degeneration, which is common in old age.

6. Prevents Cancer

Studies have shown that by eating avocado daily, you can prevent the conditions of stomach, pancreatic, colon and cervical cancers. This is because this fruit has a high concentration of dietary fibre, which keeps the gut healthy and prevents any stomach disease. In addition, it obstructs the growth of cancer cells and even destroys some. Not to mention, by eating avocado, you are encouraging the proliferation of your immune system and boosting your immunity.

7. Maintains Glowing Skin

There are even skin benefits of eating avocado daily due to the presence of minerals, vitamins, fatty acids and antioxidants. These compounds can keep your skin healthy by providing the required nourishment. In addition, this fruit is also rich in vitamin A and vitamin C compounds that give your skin a glowing texture.

8. Ensures Healthy Pregnancy

If you are pregnant, you can find many advantages of eating avocado because of the presence of folate in it. It is a compound that is necessary for keeping the foetus healthy. In addition, if the body ensures an adequate folate level, it even reduces the risk of miscarriage and neural tube abnormalities. Apart from this, avocados are also a rich source of fatty acids that help in foetal development and keep you healthy overall.

9. Heart Health

Avocados contain healthy fats, such as monounsaturated ones, which help decrease bad cholesterol levels in the blood and promote heart health. They also contain potassium, which helps regulate blood pressure, further supporting heart health.

10. Eye Health

Avocados support eye health due to the presence of lutein and zeaxanthin, which are two carotenoid antioxidants. These nutrients help protect against age-related macular degeneration and cataracts.

11. Controls Blood Sugar

Avocados are rich in healthy fats and fibre that help regulate blood sugar levels. The fiber slows down the digestion of carbohydrates, preventing spikes in blood sugar levels, making it beneficial for people with diabetes.

12. Detoxification

Avocados contain antioxidants and fibre that help in the functioning of the liver and detoxify the body. The high fiber content also aids in digestion and the elimination of toxins from the body.

What are the Nutritional Values of Avocados?

Avocados offer a range of essential nutrients beneficial for health. The following is the nutritional value of avocado that you can obtain by consuming 80 grams of it:

Nutrients	Value
Energy	152 Kcal
Protein	5 g
Fat	6 g
Carbohydrate	5 g
Fibre	6 g
Vitamin E	56 mg
Vitamin C	12.8 g
Vitamin K	20.8 g
Potassium	360 mg
Folate	16 g

How to Include Avocado in Your Daily Diet?

ways and benefits of taking avocados in daily diet

While some people choose the easy way to consume avocado on a daily basis, i.e., by seasoning it and eating it raw, others like to try it differently. You can also include it in your daily diet by having it like a spread in your breakfast, as salad between your meals or in your scrambled eggs.

1. Spread on Toast

Like putting mayonnaise or butter on your toast, you can replace it with pureed avocado. This will add extra minerals and vitamins to your breakfast.

2. In Scrambled Eggs

Add diced avocado with the eggs while cooking them in a pan to give your morning a twist. However, add avocado when eggs are half cooked and cook them until warm.

3. Salad

To keep yourself full after meals, you can eat avocado salad by pairing it with tomatoes, onions, crisp cucumbers, herbs and spices. Also, don’t forget to top it up with lemon juice for a tangy flavour.

4. Avocado Smoothie

Blend avocado with spinach, banana, and almond milk for a creamy, nutrient-packed smoothie. This makes a great breakfast or post-workout drink.

5. Guacamole

Mash avocado with lime juice, salt, diced onions, tomatoes, and cilantro for a delicious guacamole. Serve with tortilla chips or as a topping for tacos and salads.

6. Avocado Sushi Rolls

Use avocado slices in sushi rolls for a creamy texture. Combine with cucumber, carrots, and your choice of protein for a healthy meal.

7. Avocado Pasta Sauce

Blend avocado with garlic, basil, and olive oil for a creamy pasta sauce. Toss with your favourite pasta and vegetables for a nutritious dinner.

8. Avocado Pudding

Blend avocado with cocoa powder, honey, and almond milk for a rich and healthy pudding. Chill and enjoy as a dessert or snack.

What are the Side Effects of Overeating Avocado?

The following are the possible side effects of consuming too many avocados. This is according to the limited cases found on the internet:

Increases Potassium Level: It is very important to maintain a balanced potassium level in the body for healthy living. However, when you eat too many avocados due to the large content of potassium, it increases its level, which may lead to issues like chest pain, nausea, shortness of breath, etc.
Lowers HDL Cholesterols: There are disadvantages of the good fats in avocados, too, as it lowers the level of HDL cholesterols in the body. It is a good type of cholesterol that the body needs to maintain better health.
Stomach Problem: Eating too many avocados can also cause discomfort to your stomach. For example, you can feel bloated, nauseous, or flatulence. So, watch out for how much is your regular portion.
Weight Gain: Avocados are high in calories and fats, which, when consumed in large amounts, can contribute to weight gain. Even though the fats are healthy, excessive caloric intake can lead to an imbalance.
Allergic Reactions: Some individuals may experience allergic reactions to avocados, such as itching, swelling, or hives. In severe cases, it can cause anaphylaxis, a potentially life-threatening condition that requires medical attention.
Interference with Certain Medications: Avocados are known to interfere with medications like blood thinners (e.g., Warfarin) due to their high vitamin K content. This can potentially affect the efficacy of the medication.
Mouth Allergies: Avocado can cause oral allergy syndrome in some people, leading to symptoms such as itching or swelling in the mouth and throat after consumption.
Latex Sensitivity: People with a latex allergy might also be allergic to avocados, as they contain proteins similar to those found in natural latex. This can lead to symptoms like itching, swelling, or even anaphylaxis.
Digestive Issues: Overconsumption of avocados can lead to digestive problems due to their high fibre content, such as diarrhoea. This can upset the stomach and disrupt normal digestive processes.
Liver Health Concerns: While rare, some reports suggest that excessive intake of avocados might cause issues for individuals with pre-existing liver conditions due to certain compounds found in the fruit.

Who Should Avoid Eating Avocados?

Avocado has been providing its consumer with lots of health benefits over the years, and there are not many cases in which it has risked someone. However, to be on the safe side, doctors always recommend avoiding eating avocado to the below category people:

1. Breastfeeding Women

Avocados may lower milk production by affecting mammary glands, so breastfeeding women should avoid them and consult a healthcare provider for dietary advice.

2. Liver Patient

Due to the content of anethole and estragole in avocados, it is recommended to avoid eating the fruit if you are a liver patient. This is because these compounds can be hard on the organ.

3. Latex Intolerants

Those who are latex intolerant should not eat this tropical fruit. It may increase the level of serum IgE in the body, which is an uncomfortable condition for the consumer.

4. Allergic Patient

Many people are allergic to avocado, so if you see any signs of swollen skin, hives, itching or eczema after consuming this fruit, immediately quit eating and get medical help.

5. Kidney Conditions

Avocados are high in potassium, which can cause complications like hyperkalemia for individuals with compromised kidney function. Those with kidney issues should be cautious about their avocado intake.

Avocado is a nutrient-dense fruit with numerous health benefits, including heart health support, weight management, and skin nourishment. However, moderation is key, as overconsumption can lead to unwanted side effects. Understanding its nutritional value and potential risks ensures that you can enjoy avocados as part of a balanced diet. Always consult with a healthcare professional if you have specific dietary concerns.

FAQs about the Health Benefits of Avocado

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How many avocados are okay to have daily?

According to the sayings of experts, you should have half of one avocado in a day. The fruit is high in healthy monounsaturated fat, so normally, people are not able to eat more than that, too, as it keeps their stomachs full.

What are the different ways to consume avocado?

Avocados are available in different forms. Apart from consuming it as a fruit, you can also add it to your diet in the form of avocado oil in your food or use an avocado moisturiser on your skin or hair.

Is it harmful to eat avocados on an empty stomach?

No, avocados are safe to eat on an empty stomach. Their fibre content can support digestion and provide a feeling of fullness.

Can avocados improve digestive health?

Yes, the high fibre content in avocados helps regulate bowel movements and supports overall digestive health.

Are avocados good for hydration?

While avocados are not particularly high in water content, their healthy fats can help maintain hydration levels in the body.

Can avocados help in weight loss?

Yes, avocados can aid in weight loss due to their fibre and healthy fat content, which help keep you full and satisfied.

How should avocados be prepared for consumption?

Avocados can be eaten fresh, mashed, or blended into various dishes like salads, smoothies, and spreads.

What is the best time of day to eat an avocado?

Avocados can be enjoyed at any time of day. They are versatile fruits that can be included in breakfast, lunch, dinner, or snacks.

Are avocados safe for people with diabetes?

Yes, avocados are generally safe for people with diabetes. Their low glycemic index and healthy fats can help regulate blood sugar levels.

How do avocados affect blood pressure?

The potassium in avocados helps regulate blood pressure by balancing electrolytes in the body.

Are avocados good for your health?

Yes, avocados are highly nutritious and provide essential vitamins, minerals, and healthy fats that support overall health.

When should you not eat avocados?

Avoid eating avocados if you have a known allergy or sensitivity. Additionally, discard avocados that show signs of spoilage.

Are avocados cooling or heaty?

Avocados are considered neutral and do not have a significant cooling or heating effect on the body.

Are avocados good for the liver?

Yes, avocados support liver health by aiding detoxification and providing antioxidants that protect liver cells.