Avocados contain a wide range of nutrients and may have various health benefits.

These
include improving digestion, lowering the risk of depression, preventing bone loss,
supporting heart health, protecting against cancer, and more.

Also known as an alligator pear or butter fruit, avocados are actually a type of berry. They
grow in warm climates.

Avocados provide a substantial amount of monounsaturated fatty acids and are rich in
manyTrusted Source vitamins and minerals. Incorporating them into a varied, healthy diet
can provide a number of benefits.

Below, we take an in-depth look at the nutritional makeup of avocados, 12 ways that they
may benefit our health, and some risks to consider.

Benefits
Martí Sans/Stocksy

A diet that contains a variety of fruits and vegetables can provide numerous health
benefitsTrusted Source. It may, for example, reduce the risk of obesity, diabetes, heart
disease, and overall mortality while promoting a healthy complexion and hair, increased
energy, and weight moderation.

Here are 12 reasons why avocados can contribute to a healthy diet:

1. Rich in nutrients

Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate,
pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and
omega-3 fatty acids.

Avocados contain high levels of healthy, beneficial fats, which can help a person feel
fullerTrusted Source between meals. Eating fat slows the breakdown of carbohydrates,
which helps keep blood sugar levels stable.

Roughly half an avocado, or 100 grams (g), containsTrusted Source:

• 160 calories
• 14.7 g of fat
• 8.5 g of carbohydrates
• 6.7 g of fiber
• less than 1 g of sugar

Fat is essential for every single cell in the body. Eating healthy fats supports skin health,
enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and even
helps supportTrusted Source the immune system.
Learn more about the different types of fat here.

2. Healthy for the heart

In every 100 g of avocado there are 76 milligramsTrusted Source of a natural plant sterol
called beta sitosterol. Regularly consuming beta sitosterol and other plant sterols may help
maintain healthy cholesterol levels, which are important for heart health.

3. Great for vision

Avocados contain lutein and zeaxanthinTrusted Source, two phytochemicals present in eye
tissue. They provide antioxidant protection to help minimize damage, including from UV
light.

The monounsaturated fatty acids in avocados also support the absorption of other beneficial
fat-soluble antioxidants, such as beta carotene. As a result, adding avocados to the diet may
help reduce the risk of developing age-related macular degeneration.

4. May help prevent osteoporosis

Half an avocado provides approximately 18%Trusted Source of the daily value of vitamin
K.

This nutrient is often overlooked but is essential for bone health. Taking in enough vitamin
K can support bone health by increasing calcium absorption and reducing the urinary
excretion of calcium.

5. Components may prevent cancer

Studies have not yet assessed a direct link between avocado consumption and a reduction in
cancer risk. However, avocados do contain compounds that may help prevent the onset of
some cancers.

ResearchTrusted Source has associated an optimal intake of folate with a reduced risk of
developing colon, stomach, pancreatic, and cervical cancers. However, the mechanism
behind this association remains unclear. Half of an avocado contains roughly 59
mcgTrusted Source of folate, 15% of the daily value.

Avocados also contain high levels of phytochemicals and carotenoids, which may have
anticancer properties. StudiesTrusted Source have shown that carotenoids, specifically, may
protect against cancer progression.

A 2013 reviewTrusted Source highlighted the potential benefits of avocado consumption in

relation to breast, oral, and throat cancers. However, these associations are typically the
result of test tube studies, not controlled human trials. Further research is necessary to
confirm these associations.
6. Supporting fetal health

Folate is important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage
and neural tube abnormalities. Consume at least 600 micrograms (mcg)Trusted Source of
folate per day when pregnant. One avocado may contain as much as 160 mcgTrusted
Source.

Avocados also contain fatty acids that are integralTrusted Source to a healthy diet and fetal
development.

7. Reducing depression risk

Avocados are a good source of folateTrusted Source, which plays an important role in
overall dietary health. Studies have also found links between low folate levels and
depression.

Folate helps prevent the buildup of homocysteine, a substance that can impair circulation
and delivery of nutrients to the brain. Reviews of past researchTrusted Source have linked
excess homocysteine with cognitive dysfunction, depression, and the production of
serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

8. Improving digestion

Avocados are high in fiber, containing approximately 6–7 gTrusted Source per half fruit.

Eating foods with natural fiber can help prevent constipation, maintain digestive tract
health, and lower the risk of colon cancer.

Learn more about the importance of fiber here.

9. Natural detoxification

Adequate fiber promotes regular bowel movements, which are crucial for the excretion of
toxins through the bile and stool.

StudiesTrusted Source have shown that dietary fiber also promotes good gut health and
microbial diversity. This helps the body maintain a healthy bacterial balance. This can
reduce inflammation and aggravation of the digestive tract.

10. Osteoarthritis relief

Avocados, soy, and some other plant foods contain saponins. These substances may have a
positive effect on knee and hip osteoarthritis symptoms. However, researchers have not yet
confirmed the long-term effects of saponins in people with osteoarthritis.
11. Antimicrobial action

Avocados and avocado oil contain substances that have antimicrobial properties. Research
shows that avocado seed extracts can help defend the body against both Streptococcus
agalactiae and Staphylococcus aureus infections, for example.

12. Protection from chronic disease

The monounsaturated fatty acids in avocados may be beneficial in preventing chronic

conditions, such as cardiovascular disease.

Meanwhile, researchTrusted Source suggests that an optimal intake of fiber may reduce the
risk of stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases, and
avocados are rich in fiber.

The right fiber intake can also lower blood pressure and cholesterol levels, improve insulin
sensitivity, and enhance weight loss for people with obesity.

Ripeness, recipes, and other uses

A person can incorporate avocados into their diet in a variety of ways. Soft avocados, for
example, make delicious guacamole, while firmer avocados are great for slicing and adding
to a salad or sandwich.

To tell how ripe an avocado is, gently press the skin. If the skin is completely firm, the
avocado needs to ripen further. If the skin gives way to pressure, the avocado is ready to
eat.

People can use avocados in many other forms, such as an oil for cooking or moisturizing
the skin or hair. Check product information before making a purchase, to avoid misuse.

A range of avocado oils is available for purchase online.

Risks
A person’s overall diet is key in achieving good health and preventing illness. For this
reason, it is better to focus on having a diet with plenty of variety than to concentrate on the
benefits of individual foods.

There is little risk in eating avocados in moderation. But as with all foods, overdoing it can
lead to unwanted outcomes. For example, avocado has a high fat contentTrusted Source, so
adding too many to the diet might lead to unintended weight gain.

Avocados also contain vitamin K, which can affect how blood thinners work.
It is important for people taking blood thinners, such as warfarin (Coumadin), to keep their
vitamin K levels constant. For this reason, it is not a good idea to suddenly eat more or
fewer foods containing vitamin K, which plays an important role in blood clotting.

Learn more about which foods to avoid when taking warfarin.

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