Avocado is the berry-like fruit of the avocado tree. A beloved food in the United States and beyond, avocados are consumed in a variety of preparations and cuisines.
Avocado also contains many nutrients such as folate, copper, vitamin K, potassium and vitamin B5. They are also rich in monounsaturated and polyunsaturated fats, as well as fiber.
Read on for the researched health benefits and nutritional profile of avocado.
Avocado Facts
- scientific name: persea americana
- Alternative Name(s): alligator pear
- Location(s) Found: Fruit-bearing tree that grows in America, India and Africa.
- Security Considerations: Avoid eating avocados if you are allergic to them or have been diagnosed with kidney disease
What is Avocado?
Avocado is the fruit of the avocado tree (persea americana), Its homeland is Mexico and Central America.
Avocado trees belong to the family Lauraceae, or laurel, includes bay leaf and cinnamon. Avocado fruit can range from bright green to deep purple, and the inner flesh is greenish-yellow.
Biologically, the avocado fruit is considered a fruit that ripens from the tree through the production of ethylene gas, a process similar to the ripening of bananas.
Avocados contain a large pit, which is usually discarded before eating or is sometimes used to grow other avocado trees.
Hass avocados account for at least 90% of avocados consumed in the United States and most of the avocados eaten worldwide.
Hass avocados have a creamy and smooth texture when ripe and are rich in oleic acid, fiber, micronutrients and phytochemicals.
The studies and benefits reviewed below relate to Hass avocados.
Dietary supplements are not regulated like drugs in the United States. They may cause interactions with medications or have other safety concerns.
Therefore, it’s important to be aware of what to look for when choosing a supplement, such as third-party testing, possible drug interactions, and more.
What are the benefits of avocado?
There are many researched health benefits of consuming Hass avocados.
Ripe avocado being prepared.
Miniseries / Getty Images
Reduced Inflammation
In one study, participants ate one avocado per day and an equivalent serving of control food.
After 12 weeks, those in the avocado group were found to have significantly lower circulating C-reactive protein (CRP) levels than those consuming the control food.
CRP is a well-studied marker of general body inflammation.
There appears to be a relationship between eating avocados with foods that are low in carbohydrates and contain low levels of tumor necrosis factor (TNF).
TNF is an immune system regulator. However, in some people with certain conditions, it can cause too much inflammation in the body.
Improved Heart Health
A meta-analysis found this when used instead of other sources of fat or added to an existing diet.
Avocado had a moderate beneficial effect in lowering participants’ low-density lipoprotein (LDL) cholesterol levels (considered the bad cholesterol).
Other studies have shown that replacing part of your total daily carbohydrate intake with a whole or half avocado improves several measures of cardiovascular inflammation, including:
- Blood flow
- Total triglycerides
- total cholesterol
Improved Cognition
One study showed that eating half a medium avocado for 12 weeks increased attention levels in adults.
Eating an avocado every day also increased circulating lutein levels.
Increased lutein levels are associated with:
- Improved vision
- Cognitive flexibility
- Visual memory
- General cognitive health
Improved Gut Microbiome
One study found that consumption of about one medium-sized avocado per day improved the gut microbiome of study participants.
Specifically, the study found that avocado consumption resulted in greater production of single-chain fatty acids (SCFA).
SCFAs have many known health benefits and may help regulate important mood-altering neurotransmitters.
Nutrition
The flesh of the avocado is nutrient-dense with a variety of macro and micronutrients. Average consumption is about half an avocado (about 68 grams).
However, one-third (50 grams) of a medium Hass avocado is the official single serving.
A single serving of avocado contains the following nutritional information.
Avocado Nutritional Values
Macronutrient Distribution
- 80 calories
- 1g protein
- 4g total carbohydrates
- 3.4 g fiber (11% Daily Value)
- 0g cholesterol
- 1 g saturated fat (5% DV)
- 4.9 g monounsaturated fatty acid (MUFA)
- 1 g polyunsaturated fatty acid (PUFA)
Micronutrient Distribution
Avocados are especially rich in monounsaturated fatty acid known as oleic acid. Oleic acid is also commonly found in olives and is believed to reduce cardiovascular disease risk factors in adults.
Avocados are also an excellent source of prebiotic fiber and soluble fiber. Prebiotic fibers have been shown to aid digestion, improve immune and cognitive functions, and even lower cholesterol.
How Do You Prepare Avocado?
The cut flesh of the avocado fruit is popular on its own or as part of a meal, sandwich, or salad.
It is also a key part of guacamole and can even be used in desserts.
There are many recipes and a variety of creative preparations.
Avocados have high levels of monounsaturated and polyunsaturated fatty acids. Studies have shown that avocados increase the absorption of carotenoids from leafy greens and salsa because of these good fats.
This makes avocado an excellent addition to salads and other vegetable dishes.
Avocados will ripen after being picked. They are considered ripe when they appear dark green and are subject to light pressure when handled.
Are There Risks of Eating Avocado?
Studies have shown little to no risks associated with eating avocados. But there are a few things to keep in mind.
Avoid avocados if any of the following apply:
- Allergy: Additionally, if you have an avocado allergy, birch pollen allergy and/or latex allergy, it is not recommended to consume avocado.
- kidney disease: Consuming avocados or other high-potassium foods is not recommended for people diagnosed with kidney disease.
Summary
Native to Mexico and Central America, avocados are a widely available and versatile food that can now make a delicious addition to salads, sandwiches, soups, and even desserts.
The ripe fruit contains many nutrient-dense components such as folate, copper, vitamin K, potassium and vitamin B5.
Avocados are also high in monounsaturated and polyunsaturated fats and fiber.
Eating avocados regularly has several health benefits, including:
- Reduced inflammation markers
- Increased cardiovascular health
- increased cognitive function
- Improving the gut microbiome
Consider adding avocado to your healthy eating routine. Reach out to a registered dietitian nutritionist (RD or RDN) with your questions.