Avocados may be the world’s most misunderstood fruit (yep, it’s a fruit, not a vegetable), all too often shunned because they’re believed to be overloaded with fat and calories.
But wait! The avocado’s fat is the good kind (more on that in a minute!) and its calories serve as fuel to power you through a busy day. And besides being impossibly delicious, there are lots of other benefits wrapped up in that tough green skin. Here are 12 benefits of eating avocados every day.
Not all fats are bad, and the kind of fat in avocados is the mostly good kind! Recent research suggests that monounsaturated and polyunsaturated fats — the type of fats found in avocados — can help lower your cholesterol. Why are these fats naturally good? Because the body needs some dietary fat in moderation to help with absorption of nutrients. Good fats, monounsaturated and polyunsaturated fats, do not raise LDL (“bad”) cholesterol levels. In fact, good fats are recommended as a replacement for bad fats. Avocados contain 6g of naturally good fat per 50g serving — that’s about one-third of a medium avocado.
Need more evidence? Here’s what Talia Pollock, a certified health coach, has to say:
Speaking of cholesterol, you don’t even have to think about that gunk that clogs your arteries and puts you at risk for heart disease when you’re eating an Avocado from Mexico, because the great green fruit has no cholesterol at all. Bada-bing, bada-boom.
Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes. Avocados are a good source of fiber (3 g per 50 g serving) and are a great fresh fruit option to help boost fiber intake.
Here a pro tip: if you’re worried about sodium sending your blood pressure soaring, add some potassium to your diet. Avocados contain 254mg of potassium per serving. And a diet rich in potassium can help offset some of the harmful effects of sodium on blood pressure! Avocados have no sodium, and any amount of salt added to recipes with avocado can be controlled or eliminated.
If you’re looking for heat healthy recipes, and you really mean business, look no further. We’ve got an entire page of recipes that are certified Heart Healthy Meals by the American Heart Association.
Lu-what? You don’t really need to understand the technicalities of lutein to understand its benefits to the body. Found in leafy green veggies, carrots, and, yes, avocados, lutein’s best-known job is that of contributing to maintaining eye health as we age.
One serving of avocado contains 136 micrograms of the carotenoids, lutein, and zeaxanthin. Lutein and zeaxanthin are plant pigments found in the macula of the eye, and some research suggests that they may help maintain eye health as we age. Here’s looking at you, avocados! 👀
We all know that the sun’s UV rays can do some serious damage to skin. Did you know that avocados can be applied directly to the skin for an all-natural moisturizing option?
If you’re sensitive to dairy products but you love the creamy texture they give to a dish, avocado might just be the perfect substitute. Avocados have all the flavor and silky smoothness of dairy and can play a starring role in smoothies, popsicles, and even puddings.
Going gluten-free? Then avocados should definitely enjoy pride of place in your kitchen! They have no gluten and can be used to jazz up entrees or as part of a side dish, such as this refreshing summer salad with fruit.
In addition to all the advantages mentioned above, one-third of a medium avocado (50 g) has only 80 calories and yet has nearly 20 vitamins, minerals, and phytonutrients. Avocados have 6% of your daily recommended intake of Vitamins E and 4% of your daily value for Vitamin C. Suddenly, all those worries about calories are taking a back seat, aren’t they?
If you’re a mom-to-be, you’ve no doubt heard about how important folate is for fetal development.Avocados provide a good source of folate in just one-third of a medium avocado. Folate is important for proper brain function, and consuming adequate intakes of folate/folic acid may reduce the risk for premature births and birth defects.
While you may be hard-pressed to convince your picky preschooler to eat avocado, babies who are being introduced to solids tend to love avocado — the perfect introduction to big-kid food. The avocado’s smooth creamy consistency makes it an appropriate first food a baby can enjoy. *Talk to your pediatrician about what’s right for your baby. *based on recommendations from the Academy of Nutrition and Dietetics
Farmed in the perfect environment for fruit production, Avocados From Mexico experience multiple growing seasons and are available 365 days a year. So you can enjoy all of these benefits of eating avocados every day!
So whatcha waiting for? Head over to our recipe page to start discovering all kinds of salads, sandwiches, guacamoles, and more with your new favorite fruit.
*Before starting or introducing new foods, parents and caregivers should consult a physician or health care provider.
Provide your email address to download
a free recipe e-book.