We don’t just like avocados in the UK, we love them. Figures show that in the year to April 2024, we bought 17.4% more avocados than the previous 12-month period – the biggest increase of any fruit and veg. From guacamole to salads to fancy starters, they’re the superfood loved by health-food influencers and even fussy Gen Zers, usually squished onto toast for breakfast.
It’s no surprise, then, that avocados are expected to become the second most traded tropical fruit after bananas by 2030, according to the OECD/FAO Agricultural Outlook 2021-2030. And while their mass production and export generate hefty carbon emissions – meaning our ravenous consumption is often criticised from a sustainability perspective – they offer a multitude of health benefits, from better heart health to improved skin health and digestion.
Are avocados healthy?
From a health perspective, this creamy green fruit is incredibly good for us, with a study showing it has a host of health benefits. Even its notoriously high fat content boosts our well-being, so all the alarm bells about fat intake may be misleading.
“Although avocados are high in fat, it is mainly unsaturated, specifically monounsaturated fat, which is beneficial for natural cholesterol levels and heart health,” says Helen Bond, a registered dietitian. “Let’s not forget that fat is good for us,” adds Lara Hughes, a clinical nutritionist who also has a background in neuroscience. “The body loves to run on fat and it keeps us fuller for longer. If we don’t have good fats in our diet, we are much more likely to get hungry, have cravings and overeat.”
Vitamins C and E are powerful antioxidants that are abundant in avocados. Vitamin C is essential for maintaining healthy skin. “Vitamin E protects us from oxidative stress damage, which comes from things like pollution and sunlight,” says Bond. Scientists are investigating whether vitamin E can help prevent or slow chronic diseases linked to free radicals, such as Alzheimer’s, cardiovascular disease, and autoimmune and inflammatory diseases like rheumatoid arthritis and cancer. “In addition, avocados provide copper, an essential nutrient for supporting the cells in our bodies,” Bond adds.
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Avocados contain no cholesterol, and because polyunsaturated and monounsaturated fats can help lower blood cholesterol, they are good for our heart health. In addition, they can help lower our LDL (low-density lipoprotein), also known as “bad” cholesterol. “Avocados can also increase our HDL (high-density lipoprotein), the type of cholesterol carrier that helps remove bad cholesterol from the body,” says Hughes. The potassium in avocados is essential for regulating blood pressure and may help protect against hypertension and stroke.
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Avocados are packed with several B vitamins, including thiamin (B1), riboflavin (B2), and niacin (B3), and help your body convert food into energy. And their high fat content provides a higher amount of energy (i.e., calories) than other fruits and vegetables.
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Avocados contain vitamins K, E, C and B. “These are crucial for our mental health. They regulate neurotransmitter levels, which affect our mood and energy levels,” Hughes explains. “And the magnesium they contain also helps you feel calmer and prevents you from feeling stressed, as does B6,” she adds.
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Avocado is loaded with fiber and essential nutrients like potassium, which helps promote healthy digestion. “The insoluble fiber in avocados helps with bowel movements and promotes good gut health,” says Hughes.
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According to an American study, eating an avocado increases the elasticity and firmness of the skin. But that’s not all. “Avocados are good for our skin because they are anti-inflammatory and contain vitamin C, an antioxidant. In addition, they are great for collagen production and synthesis, which allows your body to naturally produce collagen. For the same reason, they are good for our hair and nails,” says Hughes.
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“The good fats that avocados contain are good for hormone function, from estrogen to testosterone, making them essential for dealing with menopause. And for the same reason, they’re good for your sex life. That’s why it’s important to have enough good fats in our bodies,” says Hughes.
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The monounsaturated fats in avocados may help keep your brain healthy by lowering blood pressure, which has been linked to cognitive decline.
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Eating healthy fats helps slow down the process of your stomach emptying, keeping you fuller for longer than normal and delaying the return of hunger. Adding half an avocado to your meal can significantly increase your feeling of fullness for up to five hours.
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Are there any health benefits associated with the pit of an avocado?
“The seeds and skin can be dried and ground because they contain a lot of phenolic compounds, which are good for gut health. They’re also antimicrobial and good for reducing inflammation. You can boil an avocado seed and make a tea out of it to release those phenolic compounds,” Hughes says. To grind an avocado seed at home, start by thoroughly washing and drying it, which will make it more brittle and soft. Then use a sharp knife to cut it into smaller pieces, which you can then pulse in a spice or coffee grinder along with the dried skin to make a fine powder.
Health Benefits of Avocado Oil
“The oil is great for your skin. It’s antimicrobial and great for hydration and cleansing,” says Hughes. It’s also good for soothing eczema and psoriasis. “For these inflammatory conditions, avocado oil will soothe the skin,” she says. “The monounsaturated fats are also heat stable, which means avocado oil is great for cooking because it doesn’t change its structure when heated, unlike some oils that can produce harmful byproducts,” says Hughes.
Avocados and gut health
Avocados contain both insoluble and soluble fiber. “Soluble fiber is good for reducing inflammation in the body, whereas insoluble fiber is good for producing good bacteria and making sure you have regular bowel movements so you’re excreting toxins that can affect your mental health, plus all the nasty bacteria. And that fiber feeds the good bacteria in your gut,” says Hughes.
Soluble fiber also helps regulate blood glucose and cholesterol levels. “Another nutrient in avocados that’s good for the gut is phenolic compounds, a type of antioxidant that are both prebiotics and probiotics in the stomach, meaning they’re good for fighting inflammation and for gut health,” Hughes says.
Nutritional values
According to the Harvard School of Public Health, one whole medium avocado contains:
About 240 calories, 13 grams carbohydrate, 3 grams protein, 22 grams fat (15 grams monounsaturated, 4 grams polyunsaturated, 3 grams saturated), 10 grams fiber and 11 milligrams sodium. It’s also a source of fat (mostly monounsaturated, 67 percent), B vitamins, vitamin C, vitamin E, vitamin K, folate, potassium, magnesium and carotenoids (lutein and zeaxanthin).