The Surprising Health Benefits of Avocados

Avocados

Avocados

How they harm

• Weight gain

• Allergies

How they heal

• High cholesterol

• Heart disease

• Cancer

• Blood sugar swings

• Insulin resistance

• Hair

Avocados contain 50% more potasium per ounce than a banana and are an excellent source of monounsaturated fat. Even though this is a healthy fat, you should still eat it in moderation. One half-cup serving contains 120 calories and 100 of them are from fat!

Avocados contain vitamin B6, vitamin E, potassium, magnesium, and folate.

Mashed avocado on toast

Health Benefits of Eating Avocados

1. Lowers cholesterol. Avocados are rich in plant sterols which are compounds shown to lower cholesterol.

   
   

2. Reduces risk of heart disease. Studies have shown that by substituting saturated fat with unsaturated fat, like the kind found in avocados, you can reduce your risk to heart disease better than if you just simpy lower your total fat intake. Again, as already mentioned, please keep in mind that even healthy fats are high in calories, so go easy!

   
   

3. Lowers cancer risk. Consuming healthy monounsaturated fats, like those found in avocados and its oil, will help your body to better absorb lycopene and beta-carotene, both anticancer antioxidants.

4. Keeps your blood sugar steady. The soluble fiber found in avocados also stabilizes blood sugar and lowers cholesterol. For instance, if you add some tasty avocado to your sandwich, the fat from the avocado will slow the digestion of the bread, thus making it easier on your blood sugar.

   
   

5. Reverses insulin resistance. The good fat found in avocados (also found in olive oil and nuts) can help to fight insulin resistance which can help your body to manage your blood sugar levels.

6. Maintains healthy hair. Did you know that avocados can moisturize the hair shafts, loading them with protein and making them stronger? Try this simple recipe: 1) Thoroughly mix a ripe, peeled avocado with a teaspoon of wheat germ oil and a teaspoon of jojoba oil. 2) Apply it to freshly washed hair and spread it all the way to the ends. 3) Cover your scalp with a shampoo cap or a plastic bag, wait 15 to 30 minutes, then rinse thoroughly!

   
   
   
   

Health Risk

1. Allergic reaction. Some people who are sensitive to latex may have an allergic reaction to avocados.

   
   

   Eating Tips

   
   

   • For a chilled soup, puree ripe avocado with canned coconut milk.

   • Combine avocado chunks with fish, pink grapefruit wedges, sliced scallion, and cilantro.

   • Mash avocado with fresh lemon juice, a drizzle of olive oil, and a pinch of seasalt until well-blended then spread on bread instead of mayonaise for a creamy and healthier taste. To give it a litle kick, add a pinch of red pepper flakes.

     
     

   Buying Tips

   
   

   • If you are planning on using avocados later in the week, look for firm ones. Otherwise, select fruit that yields a gentle pressure for immediate use.

   • The color alone will not tell you if the avocado is ripe. You should look for ripe fruit that is slightly firm but will yield to gentle pressure.

   • If you would like to speed the ripening process, place the avocado in a paper bag and store at room temperature until ready to eat (usually 2 - 5 days). You can also place the avocado together with an apple to speed up the process even more.

   
   

   Storing Tips

   
   

   • Once cut from the tree, avocados start to ripen.

   • Mature fruit can be left on the tree for 6 months without spoiling. Once picked, it will ripen in just a few days.

   • To retain their fresh green color, you should eat avocados immediately or you should sprinkle them with lemon or lime juice or white vinegar.

     
     
     
     

     Fun Facts:

   • European sailors traveling to the New World used avocados as their form of butter.

   • A single mature avocado tree can produce more than 400 pieces of fruit in a year.

     
     
     
     
     
     

     

     Avocados on tree

     
     

     Author’s Bio

     Isabella Boston

     Isabella Boston is a Wordsmith and the creator of Bella’s Attic Studio. She is well-versed in copywriting, articles and research, and medical content writing with a focus on traumatic brain injury (TBI), autoimmune disorders, and inflammation within the body. She is a diarist and the author of Passion of Flames.

     
     

     When Isabella is not writing, she enjoys reading, fashion, learning new languages, and spreading God’s Holy Word.

     
     

     Sources on Avocados

     
     

     1. Biljon, A. van. (2019, September 27). Understanding folate: What is it, how does folate effect the brain and how folate can be added to my diet. Comprehensive Post-Concussion Treatment Tailored to Your Needs. https://www.cognitivefxusa.com/blog/how-does-folate-effect-the-brain-and-how-folate-can-be-added-to-my-diet

     2. Cleveland Clinic. (2025a, March 19). Plant Sterols: How they help manage cholesterol. Cleveland Clinic. https://my.clevelandclinic.org/health/drugs/17368-phytosterols-sterols--stanols

     3. Li, Y., Hruby, A., Bernstein, A. M., Ley, S. H., Wang, D. D., Chiuve, S. E., Sampson, L., Rexrode, K. M., Rimm, E. B., Willett, W. C., & Hu, F. B. (2015, October 6). Saturated fats compared with unsaturated fats and sources of carbohydrates in relation to risk of coronary heart disease: A prospective cohort study. Journal of the American College of Cardiology. https://pmc.ncbi.nlm.nih.gov/articles/PMC4593072/

     4. Robertson, R. (2024, October 30). Monounsaturated fats benefits: Reduced disease risk, sources, and more. Healthline. https://www.healthline.com/nutrition/monounsaturated-fats

     5. Berkoff, F. G., & Schwarcz, J. (2018d). Foods that harm, foods that heal: What to eat to beat disease and live longer. Reader’s Digest.