Typically grown in a warm climate, avocados are loved by many for their creamy texture and rich, satisfying flavor, and they boast many benefits. They are nutrient dense, high in calories (a bonus for some!), and are proven to be an excellent source of “healthy” fats.

Although they have savory flavor, avocados are actually a fruit. Classified as a single seeded berry, they bear little resemblance in flavor and appearance to the berries that might top our breakfast cereal.

If you haven’t given avocados a chance yet, here are a few good reasons to consider adding them to your regular diet.

Rich in Nutrients

Avocados are quickly becoming one of the top superfoods for promoting good health. Avocados provide a number of bioactive phytonutrients. They are nutrient powerhouses, containing an array of vitamins and minerals including C, E, K1, and B-complex vitamins, potassium, copper, manganese, and magnesium.1

Monounsaturated and polyunsaturated fats are also abundant in avocados. More commonly known as “good fats”, they are necessary for a wide array of bodily functions.

Help Combat Stress

An image of a man who is stressed

If you experience high levels of stress in your life, you may benefit from eating avocados. They can aid in regulating mood, stress response, and reduce oxidative stress.

Avocados are rich in B-complex vitamins. B-complex vitamins are essential for healthy brain function, and play a role in mood regulation, immune function, energy production, and increase the production of certain neurotransmitters. The neurotransmitters include GABA, norepinephrine, dopamine, and serotonin. All of these neurotransmitters are vital when it comes to the regulation of the body’s stress response and mood.

In addition, avocados contain substantial amounts of antioxidants which are responsible for helping to protect your body against oxidative stress, such as carotenoids, glutathione, vitamin E, and vitamin C. This protection against oxidative stress can potentially lower risk for certain chronic and degenerative diseases.

Promote Skin Health

The bioactive phytochemical antioxidants found in avocados can aid in detoxification, leading to clearer, vibrant, healthy skin.

Because of their high antioxidant content, regular consumption of avocados can help protect your skin from the harmful free radicals associated with premature skin aging.

The healthy fats found in avocados can help improve skin elasticity, aid in moisturizing skin, reduce wrinkles and fine lines, may enhance wound healing, and may protect skin from UV damage.2

Avocados are a wonderful source of nourishment for your skin. These benefits can come from both consuming and topically applying avocado or avocado oil.

Protect Brain Health

Because of their antioxidant and phytochemical content, avocados offer neuroprotective benefits and may aid in the prevention of various neurodegenerative diseases.3

Monounsaturated fats can aid in improving neurotransmission and brain activity. Research has shown that avocados are loaded with monounsaturated fat, which can positively benefit memory function and enhance learning.4, 5 And as mentioned above, avocados contain B-complex vitamins, which are essential for maintaining healthy brain function.

So, if you struggle to remember and recall information, eating avocado may help boost your brain power.

Enhance Weight Loss

An image of a woman measuring her waist while holding a bowl full of salad

Because of their high fat and fiber content, avocados can be a great way to satiate and eliminate hunger cravings, making them a healthy and satisfying way to support weight loss.

Additionally, avocados have a high water and protein content and contain the least sugar of any fruit, having less than 1 gram of sugar per avocado.

Can Relieve Arthritis and Joint Pain

For those who suffer with arthritis-related discomfort, avocado may be an effective and natural solution. The monounsaturated fats and other nutrients in avocados boast anti-inflammatory benefits, which may help reduce the stiffness and pain associated with arthritis.

Avocado Soybean Unsaponifiables (ASUs) is a natural vegetable extract made from avocado oil and soybean oil. It has been shown to possess chondroprotective, anabolic, and anticatabolic properties, as well as anti-inflammatory properties.6 Studies have also shown that ASUs can reduce pain and stiffness, and potentially delay progression of osteoarthritis.

Furthermore, the antioxidants found in avocados can protect and improve joint function, in turn providing more comfort in everyday movement.

Additional Benefits

The list above highlights just some of the benefits that avocados have to offer. Some additional advantages of this wonderful fruit include;

  • reduced cholesterol and blood triglycerides
  • improved immune function
  • promoted eye, heart, and digestive health
  • better absorption of fat-soluble vitamins A, D, E, and K
  • protection against certain cancers, as-well-as other chronic diseases
On Your Plate

An image of sliced avocado on two pieces of bread with purple beet hummus and tomatoes

Avocados are not only nutritious, they are a delicious and versatile food that can be used in so many ways in a variety of recipes, from salad to guacamole to chocolate pudding!

Check out our recipe section to find recipes that include avocado and discover how you can incorporate it into your diet.

Sources:

  1. https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
  3. https://www.ncbi.nlm.nih.gov/pubmed/27651262
  4. https://mayoclinichealthsystem.org/hometown-health/speaking-of-health/maximize-memory-function-with-a-nutrient-rich-diet
  5. https://www.psychologytoday.com/ca/blog/your-brain-food/201205/dietary-fats-improve-brain-function
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4303902/
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