Avocado is the berry-like fruit of the avocado tree. Avocados are a beloved food throughout the United States and beyond, and they are enjoyed in various preparations and cuisines.
Avocados also contain many nutrients, including folate, copper, vitamin K, potassium, and vitamin B5. They also are high in monounsaturated and polyunsaturated fats, as well as fiber.2
1. Decreases Inflammation
A study has found that eating avocados lowers circulating levels of C-reactive protein (CRP), a marker of overall bodily inflammation.3 High CRP levels can signify conditions like:
Certain types of cancers
Heart disease
Infections
Pancreatitis
Rheumatoid arthritis
2. Improves Cardiac Health
Studies have found that avocados have a moderately beneficial effect on lowering participants’ “bad” cholesterol levels, known as low-density lipoprotein (LDL) cholesterol.
Other studies have shown that replacing a portion of total daily carbohydrate intake with a whole or half avocado improved several measures of cardiovascular inflammation, including
Blood flow
Total cholesterol
Total triglycerides
Type of Avocado
The studies and benefits explored below are about Hass avocados.2
3. Improves Cognition
Eating an avocado every day is associated with increased circulating blood levels of lutein, which are associated with:
Cognitive flexibility
Improved vision
Overall cognitive health
Visual memory
4. Improves Gut Microbiome
A study found that daily avocado consumption of about one whole, medium avocado per day improves the gut microbiome.7 Avocado consumption also causes greater production of single-chain fatty acids (SCFAs). SCFAs may aid in regulating important mood-altering neurotransmitters.
Is Avocado a Fruit?
Avocado is considered a fruit of the avocado tree. It is best classified as a berry and ripens further after being picked, similar to other berries.9 The classification of avocado as a fruit is due purely to its botanic classification and not its relative sweetness or sugar content
Nutritional Information
The flesh of the avocado is nutritionally dense, with a variety of macro and micronutrients. The average consumption is about half an avocado (about 68 grams). Avocados are also an excellent source of prebiotic fiber and soluble fiber. Prebiotic fibers have been shown to aid digestion, improve immune and cognitive function, and even lower cholesterol.
The following nutrition information is found in a single serving of avocado.2
Calories: 80
Protein: 1 gram (g)
Carbohydrate: 4 g
Fiber: 3.4 g
Cholesterol: 0 g
Saturated fat: 1 g
Potassium: 254 milligrams (mg)
Vitamin B5: 0.73 mg
Folate: 44.5 micrograms (mcg)
Copper: 85 mcg
Vitamin K: 10.5 mcg
Avocados are particularly rich in a monounsaturated fatty acid known as oleic acid.2 Oleic acid is also commonly found in olives and is believed to reduce adult cardiovascular disease risk factors.211
Avocados are also an excellent source of prebiotic fiber and soluble fiber. Prebiotic fibers have been shown to aid digestion, improve immune and cognitive function, and even lower cholesterol.
How to Add Avocados to Your Diet
Avocados will ripen after being picked. They are considered ripe when they appear dark green and yield to light pressure when held. Once ripe, they can be consumed in various dishes, like salads and guacamole, or on their own. Avocados contain one large pit that’s typically discarded before eating or sometimes used to grow other avocado trees.
Avocados contain high levels of monounsaturated and polyunsaturated fatty acids. Research has shown that these good fats enhance carotenoid absorption from leafy green vegetables and salsa.6
Around 90% of avocados in the United States are produced in California.
Are There Any Risks of Eating Avocado?
Studies have shown little to no risks associated with eating avocado. However, there are a few things to keep in mind. It is also not advisable to consume avocado if you have an avocado allergy, birch pollen allergy, and/or a latex allergy.2 Eating avocado or other high-potassium foods is not advised for those diagnosed with kidney disease.
Summary
Avocados are widely available and versatile. They can be a delicious addition to salads, sandwiches, soups, and even desserts. The ripened fruit contains many nutrient-dense components, including folate, fiber, copper, vitamin K, potassium, and vitamin B5.
Eating avocados regularly has a variety of health benefits, including reducing inflammation and improving heart health, cognitive function, and the gut microbiome. Consider adding avocado to your diet. If you have any questions, reach out to a registered dietitian nutritionist (RD or RDN) or your healthcare provider.
