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Most people just can’t get enough of avocados. Their creamy texture makes them great on toast. Their decadent flavor elevates the simplest salad. The list goes on and on. But, avocado nutrition is what truly makes them special. Avocados are full of vitamins and nutrients which contribute to a healthy diet.

What Makes Avocado Healthy?

Avocado has been called a “superfood.” And, it’s no wonder. This tiny green fruit contains lots of healthy fats, dietary fiber, and vitamins that help maintain vital bodily functions.1

Of particular note, avocados come loaded up with healthy monounsaturated fats. These fats give your body energy and help it to absorb vitamins. Plus, they carry few of the risk factors associated with saturated or trans fat.2

Avocados also provide the body with phytonutrients and phytochemicals which help promote human health.3 As an added bonus, avocados have little to no sugar or cholesterol.4

Avocado Nutrition Facts And Label

avocado nutrition | Unify HealthAvocados also have lots of vitamins and nutrients, such as:

  • Vitamin C
  • Vitamin K
  • Vitamin E
  • Vitamin B-6
  • Riboflavin
  • Potassium
  • Folate
  • Magnesium5

Possible Health Benefits From Eating Avocado

The fun doesn’t stop with oleic acid and phytonutrients. All the nutrient intake you experience from avocado consumption contributes to a number of potential health benefits.

Cholesterol Levels

The unsaturated fat from a daily avocado may help support healthy cholesterol levels. High-levels of monounsaturated fatty acids in avocados encourage healthy blood lipid profiles.6

Plus, avocados have an abundance of phytosterol. This little wonder actually blocks the absorption of unhealthy cholesterol in the body.7

avocado toast | Unify HealthSatiety And Weight Control

One study found that half an avocado added to a meal decreased feelings of hunger afterward. That feeling of satisfaction may help discourage eating too much or too soon after a meal.8

Digestion

Avocados are full of dietary fiber. The fruit’s insoluble fiber works to support healthy digestion. Plus, the soluble fiber may help support healthy cholesterol and blood sugar levels.9

Vitamin Absorption

Avocados provide your body with lots of great vitamins. Plus, they actually help your body absorb fat soluble vitamins D, A, E and K.10

Heart Health

Studies show that avocado consumption may help support heart health. This is partially due to the high levels of oleic acid in the monounsaturated fats found in avocado which help maintain healthy lipid levels.11,12

Are Avocados Fattening?

All this talk about fats might make someone on a diet shy away from the green goodness of an avocado. But, it’s important to remember that there are different types of dietary fats — and some are definitely good for you.13

avocado and eggs | Unify Health

Focusing On Good Fats

The American Heart Association recommends that only 5% to 6% of your daily calories come from saturated fats. These are the fats that come primarily from foods like meat and dairy.14 That includes foods such as:

  • Fatty beef
  • Butter
  • Cream15

The AHA encourages people to replace saturated fats with healthy fats — like monounsaturated or polyunsaturated fats.16

One good way to do that is to consume fats from plant food groups. Think avocados and olive oil. These foods are a healthy way to get your daily value fat intake.17

guacamole | Unify HealthWhat About All Those Calories?

Again, avocados have lots of good, healthy fat. This means they also contain calories. But, before you dump that bowl of guacamole, keep in mind that calories aren’t inherently bad. You need to eat a certain amount every day for energy.18

A whole avocado contains about 322 calories. That’s about 6% of a normal adult’s recommended caloric intake. Depending on your dietary guidelines, this could be a very suitable amount.19

However, if a whole avocado doesn’t fit into your daily calorie count, there’s a simple solution: Cut it in half. This will reduce the calories and still provide lots of dietary goodness.20

NOTE: Speak with a doctor or nutritionist to get the dietary guidelines that are right for you.

What Are The Best Ways To Eat Avocados?

avocado pudding | Unify HealthPureed, as a spread, or dipped – there’s no right or wrong way to eat an avocado. Eat it raw with a little salt or lemon juice. Or, add it to a smoothie or milkshake for a healthy dessert option.21 The avocado’s many uses are what make it such a wildly popular fruit.

Avocado – A Delicious And Nutritious Choice

It’s no surprise that avocados enjoy so much of the culinary spotlight. This unique and delicious fruit contains a long list of healthy nutrients and vitamins. They are a great addition to most diets. Plus, they taste great in a wide variety of dishes. Pick a few up today to explore all the possibilities and discover one of nature’s most nutritious foods.

Learn More:
Banana Nutrition Facts And Health Benefits
Age And Nutrition: How Do Your Nutritional Needs Change As You Age?
3 Healthy Options For Caffeine Consumption

Sources
1 https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/choose-healthy-fats
2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
3 https://fruitsandveggies.org/stories/what-are-phytochemicals/
4 https://www.californiaavocado.com/nutrition/nutrients
5 https://ndb.nal.usda.gov/fdc-app.html#/food-details/786651/nutrients
6 https://www.heart.org/en/news/2018/05/01/an-avocado-a-day-may-help-keep-bad-cholesterol-at-bay
7 https://jandonline.org/article/S0002-8223(01)00102-X/fulltext#:~:text=Among%20the%20phytosterols%20examined%2C%20the,5.1mg%20per%20100%20grams
8 https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-155
9 https://www.cedars-sinai.org/blog/healthy-and-delicious-avocado.html
10 https://www.cedars-sinai.org/blog/healthy-and-delicious-avocado.html
11 https://pubmed.ncbi.nlm.nih.gov/23638933/
12 https://www.fda.gov/food/cfsan-constituent-updates/fda-completes-review-qualified-health-claim-petition-oleic-acid-and-risk-coronary-heart-disease#:~:text=Oleic%20acid%20is%20a%20monounsaturated,risk%20of%20coronary%20heart%20disease.
13 https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/avocado
14 https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
15 https://my.clevelandclinic.org/health/articles/17155-fats-know-your-fats?_ga=2.90051355.1656151041.1598804386-2138779552.1598804386
16 https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
17 https://health.clevelandclinic.org/are-you-eating-good-fats-or-bad-fats-infographic/
18 https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/avocado
19 https://www.womenshealthmag.com/food/a19495380/how-many-calories-in-an-avocado/
20 https://www.thecut.com/2015/07/there-such-a-thing-as-too-much-avocado.html
21 https://www.washingtonpost.com/lifestyle/food/avocado-has-a-sweet-side-too-and-its-delicious/2017/06/09/8b0fdc76-4c69-11e7-a186-60c031eab644_story.html