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Avocado Nutrition Facts: Learn All About its Benefits

Medically reviewed by Jezreel Esguerra, MD · General Practitioner

Written by Hello Doctor Medical Panel · Updated Feb 14, 2023

Avocado Nutrition Facts: Learn All About its Benefits

There are many reasons to love avocados. For starters, they’re delicious. And what makes them even more popular are the benefits each fruit holds. When looking into avocado nutrition facts, high-fiber content tops the list. This superfood can also help those who want to keep their blood sugar and cholesterol levels in check. 

Some, however, might be hesitant to eat avocados daily due to its high caloric and fat content. Read on to learn more about avocado nutrition facts and how it can help you stay on track of your health goals.

Avocado Nutrition Facts and Benefits Everyone Should Remember

1. Avocados are packed with nutrients

Various essential nutrients can be found in just 200 grams of avocados. Some great examples are: fiber, folate, potassium, magnesium, and vitamins C, E, K, as well as B vitamins — to name a few.

In fact, one avocado contains three times more potassium than one banana.

2. Avocados help keep the gut healthy

Because it has a high fiber content, avocados can help ensure proper digestive function. It does so by promoting good bacteria growth and diversity. Those who consume avocados regularly, according to studies, had a lower concentration of bile acid in their feces. This is good because increased levels of this acid have been linked to adverse effects, such as putting a person more at risk for colon cancer.

3. Avocados can help you maintain a healthy body weight

Even if it’s packed with calories, avocados can help those who want to lose weight. How? Because of its high fiber and fat content, it can leave you feeling fuller for longer. Research shows that diets high in fiber can encourage weight loss. This includes avocados as well as other fruits and vegetables.

avocado nutrition

Avocados are packed with compounds, such as lutein, beta-carotein, phenolic compounds, as well as vitamin E and C, which have antioxidant and neuroprotective effects.

Aside from these, studies show that avocados enhance cognitive function as well as heart health and reduce inflammation. 

4. Avocados may reduce the risk of heart disease and cancer

Because avocados are rich in good fats, fiber, vitamins and minerals, it has an overall positive impact on cardiovascular health. Avocados can also elevate good cholesterol and lower bad cholesterol.

Even though avocados have a high fat content, containing around 77% calories from fat, these are the “good” kind or healthy monounsaturated fatty acids. This kind of fat can help lower inflammation and even reduce the risk of cancer.

A study involving around 4,000 women found that the fat content of avocados can help reduce breast cancer risk. Another study claims that its Avocatin B content can destroy leukemia-causing cells.

5. Avocados are good for pregnant and nursing women

During pregnancy and breastfeeding, a woman’s daily nutrition requirements increase. More specifically, they need more folate, potassium, and vitamin C. Around 27% of the required folate intake each day can be fulfilled by one avocado. What’s more, avocado’s high fiber content can help ease constipation during pregnancy.

6. Avocados can elevate your mood

Avocados folate content doesn’t just benefit those who are pregnant; it can also help lessen the risk of depression. And because it’s high in “good” fats, avocados can boost our sense of wellbeing and lessen anxiety.

7. Avocados can help prevent age-related conditions

Avocados’ overall health benefits include promoting good eye health as one ages. Studies have found that those who consume antioxidant-rich fruits like avocados are less prone to age-related eye conditions, such as macular degeneration. This is one of the most common causes of blindness in the elderly.

It’s antioxidants also benefit the skin, preventing wrinkles and UV sun damage over time. 

Excessive Consumption of Avocado: Possible Effects

Despite its many benefits, it’s still wise to consume avocados in moderation. This is because avocadoes are high in fat and vitamin K, which can affect how blood thinners function.

Consult your doctor if you’re taking this type of medication.

Key Takeaways

The avocado’s richness and versatility make it an essential component of a healthy but enjoyable diet. Its benefits encompass our overall wellbeing, including cardiovascular, digestive, and even psychological health.
It can also promote healthier eyes and skin as we age and when incorporated into a healthy diet and lifestyle. Overall, it can protect us from chronic, serious conditions.

Learn more nutrition facts here


Hello Health Group does not provide medical advice, diagnosis or treatment.

Medically reviewed by

Jezreel Esguerra, MD

General Practitioner

Written by Hello Doctor Medical Panel · Updated Feb 14, 2023

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