Recent research has significantly expanded our understanding of the health benefits of avocados.
Once unfairly dismissed during the low-fat diet craze of the late 1970s and 80s—an era when all fats were seen as harmful—avocados have since made a strong comeback. Today, they’re celebrated as a nutrient-dense source of heart-healthy fats.
“Avocado’s appeal stretches far beyond trendy brunch fare,” Amanda Izquierdo, a registered dietitian, told The Epoch Times. “Numerous studies have explored how avocados contribute to overall health.”
Key Nutrients
- Abundant monounsaturated fats: Avocados are rich in healthy monounsaturated fats, especially oleic acid, which makes up 40 to 60 percent of an avocado’s fat content. “Half an avocado has about the same amount of oleic acid found in 1 tablespoon of olive oil,” Lorena Pacheco, a research scientist in the Department of Nutrition at the Harvard T.H. Chan School of Public Health, told the Epoch Times.
- Rich in potassium: Avocados have almost twice as much potassium as bananas. 100 grams of avocado contains 576 milligrams of potassium, while the same amount of banana only contains 326 mg.
- Plentiful lutein and zeaxanthin: Essential carotenoids our bodies cannot produce. One avocado contains approximately 0.5 milligrams of lutein.
Health Benefits
In the last few years, advances in research have increased our understanding of the health benefits associated with avocados, Izquierdo said.
Support Cardiovascular Health
In a 2022 large-scale prospective cohort study published in the Journal of the American Heart Association, researchers analyzed data from 110,487 health professionals over 30 years.
Participants who ate at least two servings of avocado a week had a 16 percent reduction in cardiovascular disease risk, and a 21 percent reduced risk of coronary heart disease compared to those who rarely or never ate avocados.
The study also examined the effects of replacing a half-serving of eggs, yogurt, cheese, margarine, butter, or processed meats with the same amount of avocado daily and found that it was associated with a 16 to 22 percent reduced risk of cardiovascular disease (CVD).
A systematic review and meta-analysis published in 2023 investigated seven randomized controlled trials in which people were given avocados as part of their diet. The study found that those who ate avocados had lower total cholesterol levels compared to those who didn’t, and that avocado eaters had lower levels of LDL cholesterol.
“There are potential biological mechanisms by which avocados offer cardioprotective benefits,” said Pacheco, the lead author of the 2022 study.
Avocados are rich in heart-healthy nutrients that benefit the heart and cardiovascular system in multiple ways:
- Avocados contain abundant potassium and magnesium, which help regulate blood pressure.
- Their monounsaturated fats, such as oleic acid (also in olives and olive oil), help lower LDL cholesterol. “Avocados are virtually the only fruit with monounsaturated fats, with 5 grams per serving, which is one-third of a medium avocado,” Pacheco said.
- The fiber in avocados helps lower cholesterol and blood pressure, thereby reducing the risk of heart disease.
- Avocados contain folate, which can help reduce the risk of heart attacks and stroke, especially for those with high blood pressure.
- Avocados are rich in antioxidants like lutein and glutathione, which protect blood vessels and reduce inflammation.
Boost Brain Function and Cognition
A 12-week randomized controlled trial tested 84 overweight or obese adults. Participants in the group that ate avocados daily improved their attentional inhibition, meaning they improved their ability to ignore aspects of a situation that were not relevant to the task they were engaged in. Those in the avocado group also had increased serum lutein levels.
The lutein in avocados are highly bioavailable, which can improve cognitive function.
A 2021 study utilized data from the National Health and Nutrition Examination Survey (NHANES). The study found that those older adults who ate avocados had significantly better cognitive scores, especially in processing speed tests, verbal fluency, and immediate and delayed recall, compared to those who did not eat avocados.
“We found that consuming avocado was most strongly related to better memory performance,” the authors wrote. “This is critical because memory is the most common complaint in older adults and likely the first cognitive domain to be affected in age-related neurodegenerative disease.”
Studies have found that the healthy monounsaturated fats and antioxidants abundant in avocado may reduce the risk of neurodegenerative diseases. Avocados also contain B vitamins that support brain health and help produce neurotransmitters that support focus and mood.
Improve Eye Health
Eating avocados enhances the absorption of lutein and zeaxanthin, powerful antioxidants that accumulate in the brain and eyes.
A randomized controlled trial by researchers at Tufts University found that older adults who ate an avocado daily for six months increased their macular pigment density. The macular pigment, which contains lutein and zeaxanthin, protects our eyes from oxidative stress and harmful blue light. An increase also correlates with protection against age-related macular degeneration and better visual processing.
Medically Reviewed by Jimmy Almond, M.D.
