Avocado: the surprising health benefits


Avocado is a satiating fruit with a creamy and dense pulp. Modern cuisine has discovered its versatility, and due to its pleasant taste and aroma, it integrates it into various recipes, some of them even for cooked food.

What avocado contains

100 grams of avocado pulp contains:

  • 26% of the daily requirement of vitamin K;
  • 20% of the daily requirement of folic acid;
  • 17% of the daily requirement of vitamin C;
  • 14% of the daily requirement of potassium;
  • 14% of the daily requirement of vitamin B5;
  • 13% of the daily requirement of vitamin B6;
  • 10% of the daily requirement of vitamin E.

Also, avocado fruit is composed of small amounts of magnesium, manganese, copper, iron, zinc, phosphorus and vitamins A, B1, B2 and B3. At the same time, 100 grams of avocado provides the body with 160 calories, 2 grams of protein, 15 grams of healthy fats (Omega-3 fatty acids), 7 grams of fiber and 2 grams of carbohydrates.

Avocado does not contain cholesterol and salt and is low in saturated fat. Instead, the “good” fat content plays several important roles in the body. When you eat healthy fats, your brain receives a signal to stop your appetite.

In addition, a constant consumption of good fats, such as those in the composition of avocado, slows down the breakdown of carbohydrates and thus keeps blood sugar levels within normal limits.

Last but not least, healthy fats support the health of the skin, improve the absorption of vitamins and minerals, but also other fat-soluble nutrients and can even help stimulate the immune system.

Avocado maintains heart health

Research over time shows that avocado is an important source of monounsaturated fats, especially oleic acid, which plays an important role in maintaining the health of the cardiovascular system. Almost 68% of the fats found in 200 grams of avocado are monounsaturated fats.

In addition, avocados provide the body with phytosterols such as beta-sisterol, campersterol and stigmasterol, compounds with a cholesterol-like structure, which have a beneficial effect on inflammation in the body, including the cardiovascular system. Phytosterols also have the role of lowering blood cholesterol levels, thus protecting the heart.

Avocado improves digestion

Despite its creamy texture, an avocado provides 6-7 grams of fiber, needed by the body to maintain the proper functioning of the digestive tract.

25% of the fibers present in avocado are soluble, while 75% are insoluble. Insoluble fiber intensifies intestinal transit, promoting the elimination of toxins, lowering blood sugar levels and “feeding” good bacteria in the intestines.

Avocado lowers the level of bad fats in the blood

Following 8 control studies performed in various health centers around the world, over different periods of time (1-4 weeks), it is shown that a constant consumption of avocado reduces the level of triglycerides and “bad” cholesterol (LDL) by up to to 20% and 22%, respectively, while the level of “good” cholesterol (HDL) increased by about 11 percent.

How to choose and prepare avocado

Avocado: the surprising health benefits

To be tasty and easy to prepare, avocados must be ripe. So, either buy it when is ready to eat or leave it in the fruit bowl for a few more days to give it time to ripen.

When baked and perfect for consumption, avocado has a soft texture – lightly press the avocado peel with your fingers and, if you feel it has a slightly soft consistency, it is baked.

As for the ways you can eat avocado, there are countless options. Avocado can be eaten raw, after passing it with a teaspoon, and you mix it with a little lemon juice, salt, onion and parsley – this way, you get the famous guacamole sauce. Ideal for breakfast, but also as a snack between meals or appetizer, guacamole is extremely tasty, but also very filling.

So, go ahead and add the avocado to your daily diet!


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