05/05/2025
About Avocados
Besides unsaturated fats, avocado is high in fiber and vitamins C, E and K. One 7-ounce (201-gram) avocado provides 41% of the daily value (DV) of folate, which helps produce healthy red blood cells. It also provides 14% of the DV of magnesium, which helps regulate blood sugar levels and blood pressure. Despite magnesium being essential for our health, most of us aren't getting enough of it, so avocado is one food that can help fill the gap.
One 7-ounce avocado also provides the following nutrients:
Riboflavin (B2): 20% of DV — Riboflavin helps in red blood cell production and is crucial for growth. It also helps fight free radicals that can damage the body.
Niacin (B3): 22% of DV — Your body uses niacin to turn food into energy. Niacin also keeps the nervous and digestive systems healthy.
Pantothenic acid (B5): 56% of DV — Pantothenic acid helps turn food into energy. It also helps your body make and break down fats.
Potassium: 21% of DV — Potassium is essential for all your body's functions. It helps control blood pressure and moves nutrients into cells, and is important for proper kidney and heart function.
Copper: 42% of DV — Copper helps your body make energy, connective tissues and blood vessels. It's also important for maintaining the immune and nervous systems.
What are the health benefits of eating avocado?
With its more than 20 vitamins and minerals, avocado is considered a superfood. By including avocado in your diet, you can experience the following benefits:
Manage body weight
Avocado's high fiber content helps you feel fuller longer, which can be beneficial for managing body weight. Fiber takes longer to digest than other nutrients, so you won't need to eat as much to feel satiated. Additionally, fiber contributes to a healthy digestive system, promoting the growth of healthy bacteria.
Lower cholesterol and risk of heart disease
In addition to lowering LDL cholesterol, avocado can actually raise HDL or "good" cholesterol. HDL cholesterol helps you get rid of extra cholesterol, bringing it to the liver to be eliminated as waste. This helps lower your risk of heart disease and reduces plaque buildup on the artery walls. A 2022 study published in the Journal of the American Heart Association found that eating two or more servings of avocado a week was associated with a lower risk of cardiovascular disease.
Control blood sugar and reduce belly fat
For people who have Type 2 diabetes or insulin resistance, avocado can be a perfect dietary addition. It won't cause blood sugar spikes and can stop insulin levels from rising after a meal. Daily avocado consumption can also help redistribute fat. One study found that women who ate avocados daily reduced their visceral belly fat over the course of 12 weeks. Visceral fat raises the risk of insulin resistance and Type 2 diabetes.
Improve brain and eye function
Another health benefit of avocado is that it increases brain function and eye health. Avocado contains lutein, an organic pigment called a carotenoid. Although lutein is commonly considered an eye vitamin, it is also important for cognitive function and performance.
How to get more avocado in your diet
If you want to start eating more avocado, there are plenty of ways to do so.
You can eat it by itself or lightly season it with a pinch of salt and pepper or squeeze of lemon.
Try adding it to salads — either as an ingredient or in a dressing — or to your morning smoothies.
Make a heart-healthy guacamole recipe to eat as a snack or as a topping for sandwiches and burgers.
Use it in your favorite baked goods recipes as a substitute for butter.
