Apples may be in for some steep competition because an avocado a day really may keep the doctor away. This creamy green fruit — yes, it’s a fruit — known for its starring role in guacamole has a ton of health benefits. With nearly 20 vitamins and minerals and plenty of “good” — unsaturated — fat, it’s no wonder that there’s an abundance of research linking avocados with heart health, weight management and skin health.
Here are some mores reasons to make avocados a part of your daily diet and how to eat more of them.
Avocado nutrition facts
A serving of avocado (⅓ medium or 50 grams) has a variety of nutrients, like:
- 80 calories
- 1 gram protein
- 7 grams fat
- 4 grams carbohydrates
- 3 grams fiber (11% daily value (DV))
- 250 milligrams potassium (6% DV)
- 15 grams magnesium (4% DV)
- 0.1 mg vitamin B6 (6% DV)
- 1 mg vitamin E (6% DV)
- 4 mg vitamin C (4% DV)
- 11 mcg vitamin K (10% DV)
- 5 mcg folate (10% DV)
Keep in mind that a standard serving size for an avocado is about ⅓ of the fruit.
What about all the fat in avocados?
Avocados are probably most known for their fat content. One serving of an avocado (⅓ medium) has 6 grams of unsaturated fat. Whereas saturated fat is associated with an increased risk of cardiovascular disease and other chronic health conditions, unsaturated fat has been linked to lowering the risk of heart diseases. As a matter of fact, the Dietary Guidelines for Americans recommends replacing saturated fat in the diet with unsaturated fat, like the kind found in avocados.
Eating avocado may reduce the risk of cardiovascular diseases and diabetes
A recent systematic review of the research shows that avocados are a heart-healthy food. Of the studies examined, ten substituted avocado for other fat sources and two added avocado to the participants’ standard diets. The overall results showed that consuming avocados twice a day as part of a low saturated fat and cholesterol diet can help lower total and LDL cholesterol levels in the blood. Another observational study of over 68,000 women found that higher avocado intake was associated with lower risk of cardiovascular disease.
Other recent research suggests that eating avocado may have a positive impact on metabolic disorders and Type 2 diabetes. A randomized trial of overweight adults concluded that eating just half an avocado with lunch increased their satiety without negatively impacting their blood sugar levels, which is a major benefit for people with diabetes or prediabetes. In other words, avocado can make you feel full without causing a spike in blood sugar.
Is eating avocado good for weight loss?
Some may worry that the calorie content of avocados may cause weight gain, but research actually points to the opposite. One study of over 55,000 people found that avocado consumers weighed less than those who didn’t regularly eat avocados. After following the participants for 4 to 11 years, the researchers concluded that participants that consumed at least 2 tablespoons of avocado per day had the lowest odds of becoming overweight or obese.
Other research suggests that replacing the carbohydrates in a traditionally high-carb meal with avocados contributes to feelings of fullness. Basically, the fat in avocados is part of what helps you stay fuller longer and may actually cause you to eat less overall.
The vitamin E in avocados is good for your skin
Newer research is also exploring how the vitamin E in avocados may positively affect skin health. A pilot study in the Journal of Cosmetic Dermatology found that eating one avocado per day for 8 weeks increased skin elasticity and firmness. So, avocados could be a delicious addition to your skin care routine.
Are there drawbacks to eating avocados?
It’s important to remember that a serving size of an avocado is ⅓ of the fruit. If you’re eating more than this on a daily basis, you may be taking in more calories than you’re burning off, and avocados could contribute to weight gain. Unfortunately, it is possible to eat too much avocado.
In addition, due to a variety of factors like low supply, changes in weather, farming issues and inflation, avocados are soaring in price. Plus, they only stay ripe for 2-3 days before they begin to brown. Most of the avocados in the supermarket are not yet ripe, so you have to watch them closely at home to make sure you eat them at the right time.
Fun facts about avocados
Beyond the health benefits, here are some interesting tidbits to consider during your next visit to the produce aisle.
There are hundreds of varieties of avocados
According to California Avocados, there are hundreds of varieties of this green fruit. Yet, 95% of the avocados eaten in the United States are Hass avocados. Hass are able to be grown year round in places like California, Chile, Mexico, New Zealand, Peru, The Dominican Republic and Colombia. Hass avocados are medium sized and oval, with a minty green flesh and dark green skin.
Occasionally, you may also see a Florida avocado on store shelves. This large variety is grown in the sunshine state, and they are a bit lower in calories and fat than the Hass variety. But they also taste a bit more bland due to their low fat content.
They are a good substitute for butter
Trying to cut down on saturated fat? Replace the butter in baked goods with avocado. Due to its creamy nature and fatty consistency, the avocado is a great stand in for butter in recipes. Since avocados have a neutral taste, you won’t even notice a difference in the taste of the overall dish. Use a 1:1 ratio to swap butter for avocado in any recipe.
How to grow your own avocados
No matter where you live, you can grow an avocado tree in your own home. “You can sprout the pit of an avocado to grow into a house plant in your own home by submerging it half way into a cup of water,” said Seattle-based registered dietitian nutritionist, Ginger Hultin, dietitian, owner of ChampagneNutrition® and author of the e-book “Meal Prep for Weight Loss 101.”
After eating an avocado, save the pit and let it dry out. Stick 3-4 toothpicks in the pit and suspend it over a glass of water, so that the bottom half of the pit is submerged. Place the glass of water in the sun and roots will sprout in 2-6 weeks. A stem will appear and the avocado plant will begin to grow. Plant it in a pot with soil and watch your avocado tree grow!
Healthy avocado recipes
“Avocados are incredibly versatile,” said Hultin. “I recommend my clients include them as a healthy fat source and anti-inflammatory food in a variety of ways.” Here are some simple and creative ways to include more avocados in your diet:
- Breakfast: Add avocados to your smoothie for the ultimate creamy drink. Or bake an egg directly in an avocado for a hearty breakfast.
- Main dish: Switch up your pasta sauce with an avocado cream sauce. Make a homemade vegan poke bowl at home. Stuff avocados with your favorite proteins, like chipotle pulled chicken.
- Lunch: Spice up avocado toast with leftover salmon. Or take your sandwich to the next level with the addition of avocado.
- Dessert: Whip up a homemade vegan chocolate mousse or use avocado as a butter stand-in in any baked good.