Avocados may enhance digestion, lower the incidence of depression, and guard against cancer, among other health advantages.
Avocados are essentially a type of berry and are also referred to as an alligator pear or butter fruit. They thrive in warm environments.
Avocados are a good source of monounsaturated fatty acids and are a good source of numerous vitamins and minerals. Including them in a balanced diet can have a lot of advantages.
The nutritional profile of avocados, 12 potential health benefits, and several potential concerns are all covered in detail below.
Here is the nutrition breakdown for a 7-ounce (201-gram) avocado (3Trusted Source):
- Calories: 322
- Fat: 30 grams
- Protein: 4 grams
- Carbs: 17 grams
- Fiber: 14 grams
- Vitamin C: 22% of the daily value (DV)
- Vitamin E: 28% of the DV
- Vitamin K: 35% of the DV
- Riboflavin (B2): 20% of the DV
- Niacin (B3): 22% of the DV
- Pantothenic acid (B5): 56% of the DV
- Pyridoxine (B6): 30% of the DV
- Folate: 41% of the DV
- Magnesium: 14% of the DV
- Potassium: 21% of the DV
- Copper: 42% of the DV
- Manganese: 12% of the DV
A rich source of antioxidant and anti-inflammatory compounds
Avocados are loaded with bioactive substances like carotenoids, vitamin C, vitamin E, and phenolic compounds in addition to vitamins, minerals, good fats, and fibre (23Trusted Source).
Significant antioxidant, neuroprotective, and cardioprotective effects of these compounds have been demonstrated.
For instance, it has been demonstrated that the carotenoids in avocados, such as lutein, -Carotene, and -Carotene, have potent antioxidant properties that guard against oxidative damage, which is linked to the development of many chronic diseases (24Trusted Source).
Consuming avocados frequently may strengthen the body’s antioxidant defences due to their high antioxidant content.
An avocado per day raised blood levels of the pigment lutein compared to a typical Western diet without avocado, according to a small study including 45 participants (20Trusted Source).
A smart choice during pregnancy and breastfeeding
Nutrient needs greatly rise during pregnancy and breastfeeding.
For instance, when pregnant (36Reliable Source):
The amount of folate needed rises from 400 to 600 g.
2,600 mg of potassium must be increased to 2,900 mg.
The body needs 85 mg of vitamin C instead of 75.
During pregnancy, your needs for folate considerably increase. Unfortunately, many expectant women worldwide do not consume enough folate, which may raise the risk of pregnancy problems (37Trusted Source, 38Trusted Source, 39Trusted Source).
During pregnancy, one avocado provides 27% of the daily required amount of folate (3Trusted Source).
Consuming avocados can also help you meet the recommended dietary requirements for nutrients like vitamin C, potassium, and B6 that are required in higher amounts during pregnancy and lactation.
Avocados are remarkably nutrient-dense and particularly high in fibre, vitamin B6, vitamin C, potassium, vitamin E, folate, and copper.
Regular consumption of avocados may improve health in a number of ways, including preventing heart disease, enhancing the quality of one’s diet overall, increasing satiety, and enhancing intestinal health.
They are also tasty and versatile.