Avocado is the berry-like fruit of the avocado tree. Avocados are a beloved food in the United States and abroad and are used in a variety of preparations and cuisines.
Avocados also contain many nutrients, including folic acid, copper, vitamin K, potassium and vitamin B5. They are also high 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 names: Alligator pear
- Location(s) found: Fruit tree grown throughout America, India and Africa.
- Safety considerations: Avoid eating it if you are allergic to avocado or if you have kidney disease
What is avocado?
Avocado is the fruit of the avocado tree (Persea americana), originating from Mexico and Central America.
Avocado trees belong to the family Laurel family, or laurels, inclusive bay leaf and cinnamon. The avocado fruit can range from bright green to dark purple, and the inner flesh is greenish-yellow.
Biologically, the avocado fruit is considered a berry, which ripens from the tree through the production of ethylene gas – a process similar to the ripening of bananas.
Avocados contain one large pit that is typically discarded before eating or sometimes used to grow other avocado trees.
Hass avocados make up at least 90% of the avocados consumed in the United States, as well as 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 research and benefits below are about Hass avocados.
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What are the benefits of avocado?
There are several researched health benefits of consuming Hass avocados.
Preparing ripe avocado.
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Reduced inflammation
In one study, participants ate one avocado per day versus an equivalent serving of control food.
After twelve weeks, those in the avocado group were found to have significantly lower circulating levels of C-reactive protein (CRP) than those who consumed the control food.
CRP is a well-researched marker of overall body inflammation.
There appears to be a link between eating avocados along with low-carb foods and lower levels of tumor necrosis factor (TNF).
TNF is a regulator of the immune system. However, in some people with specific conditions, it can cause too much inflammation in the body.
Improved heart health
A meta-analysis found that when it is replaced with other fat sources or added to an existing diet.
Avocados have a moderate beneficial effect on lowering low-density lipoprotein (LDL) cholesterol levels (considered bad cholesterol).
Other studies have shown that replacing part of total daily carbohydrate intake with a whole or half avocado improved several measures of cardiovascular inflammation, including:
- Blood flow
- Total triglycerides
- Total cholesterol
Improved cognition
One study found that eating half a medium avocado for twelve weeks improved attention levels in adults.
Eating an avocado every day also increased circulating lutein levels in the blood.
Increased levels of lutein are associated with:
- Improved vision
- Cognitive flexibility
- Visual memory
- General cognitive health
Improved gut microbiome
One study found that daily avocado consumption of about one whole, medium-sized avocado per day improved the gut microbiome of study participants.
Specifically, the study found that avocado consumption resulted in increased production of single-chain fatty acids (SCFAs).
SCFAs have many known health benefits and may help regulate important mood-altering neurotransmitters.
Power supply
The flesh of the avocado is nutritionally rich, containing a variety of macro and micronutrients. The average consumption is about half an avocado (about 68 grams).
However, one third of a medium Hass avocado (50 grams) is the official portion.
The following nutritional information can be found in a single serving of avocado.
Avocado Nutrition Facts
Breakdown of macronutrients
- 80 calories
- 1 gram of protein
- 4 g total carbohydrates
- 3.4 g fiber (11% daily value)
- 0 grams of cholesterol
- 1 g saturated fat (5% DV)
- 4.9 g monounsaturated fatty acids (MUFA)
- 1 g polyunsaturated fatty acid (PUFA)
Micronutrient breakdown
Avocados are particularly rich in a monounsaturated fatty acid known as oleic acid. Oleic acid is also commonly found in olives and is believed to reduce risk factors for cardiovascular disease in adults.
Avocados are also an excellent source of prebiotic fiber and soluble fiber. Prebiotic fiber has been shown to aid digestion, improve immune and cognitive function, and even lower cholesterol.
How do you prepare avocado?
The sliced flesh of the avocado fruit is popular on its own, but also as part of a meal, sandwich or salad.
It is also an important part of guacamole and can even be used in desserts.
There are many recipes and various creative preparations.
Avocado has a high content of monounsaturated and polyunsaturated fatty acids. Research has shown that avocado improves the absorption of carotenoids from green leafy vegetables and salsa thanks to these good fats.
This makes avocado an excellent addition to salads and other vegetable dishes.
Avocados ripen after they are picked. They are considered ripe when they appear dark green and yield to light pressure when held.
Are there any risks associated with eating avocado?
Research has shown that there are little to no risks associated with eating avocado. However, there are a few things to keep in mind.
Avoid avocados if any of these apply:
- Allergy: It is also not recommended to consume avocado if you have an avocado allergy, birch pollen allergy and/or latex allergy.
- Kidney disease: Eating avocado or other foods high in potassium is not advised for people with kidney disease.
Resume
Native to Mexico and Central America, avocados are now a widely available and versatile food that can be a delicious addition to salads, sandwiches, soups and even desserts.
The ripened fruit contains many nutrient-rich components, including folic acid, 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 markers of inflammation
- Increased cardiovascular health
- Increased cognitive function
- Improving the gut microbiome
Consider adding avocado to your healthy eating routine. And if you have any questions, contact a registered dietitian nutritionist (RD or RDN).