Whether you’re slicing it up on toast, mashing it into guacamole, or blending it into creamy smoothies, avocado is arguably one of the most delicious and versatile foods around. And sure, it may be comical to poke fun at the continuing collective obsession with avocado toast, but that doesn’t stop anyone from ordering (and loving) it. Simple, satisfying, and deliciously smooth, avocado is truly the perfect topping for so many dishes, provided you can catch it in that two-hour period when it’s perfectly ripe. And it certainly doesn’t hurt that this fruit (yep, here’s your reminder that avocado is a fruit) is as nutritious as it is tasty.
“Fats like avocados are an essential part of every meal as they provide important nutrients like vitamin E, fiber, and potassium,” says Taylor Fazio, RD, CDN a registered dietitian and wellness advisor at The Lanby in New York City. The combination of a nice neutral flavor, creamy texture, and rock-solid nutrition is why avocados have become so enduringly popular: They taste good while you’re eating them and help you feel good afterward. So what is it about this fruit that makes it so good for you? Here’s the scoop on the health benefits of avocados, before you scoop your next avocado for toast, guacamole, or a salad topping.
Avocado Health Benefits
Avocados have numerous health benefits that help your body work and feel better, from your gut and heart to your skin and hair.
- Avocados are high in omega-3 fatty acids: Avocados are a rich source of omega-3 fatty acids, a type of fat that’s been shown to support heart health, Fazio tells POPSUGAR. (Fish, olive oil, and nuts are also good sources of omega-3 fatty acids.) According to the scientific journal Circulation, for example, a large study of people who took omega-3 fatty acid supplement capsules experienced a 15 percent reduction in death, heart attack, and stroke; a 20 percent reduction in death “from any health-related cause”; and a 45 percent reduction in “sudden death from a heart attack.” The journal also notes that omega-3 fatty acids have been shown to “modestly” reduce resting blood pressure and decrease body fat, “both of which can improve heart health.”
- Avocados are good for your gut: Avocados are high in fiber, with one serving (50 grams or one-third of an avocado) containing seven grams of fiber, according to the USDA. Fiber helps keep your digestive system regular and promotes the growth of good bacteria in your gut. Most recently, a 2021 study in the Journal of Nutrition found that, among a group of 163 adults considered overweight, people who consumed avocado daily had lower fecal bile acid concentration. Higher bile acid concentrations can cause intestinal inflammation and are linked to the growth of dangerous microbes associated with things like colon cancer.
- Avocados may help reduce inflammation: Avocados have also been linked to reducing inflammation in the body, with avocado seed extract showing anti-inflammatory properties in a 2019 laboratory study from Penn State. This could be because avocados are also associated with lower fecal bile acid concentrations, and higher concentrations cause intestinal inflammation. Recent research has disputed the effectiveness of avocados as an anti-inflammatory, though, and more studies are needed in this area to confirm this health benefit.
- Avocados are rich in nutrients: In general, avocados are a good source of many important micronutrients, including vitamins C, E, and K, plus riboflavin, magnesium, potassium, and more. Avocados are also rich in folate, a nutrient that’s especially important during pregnancy.
- Avocados are good for your hair and skin: Avocado face masks are great, but it turns out that consuming one avocado daily can also have a major impact on your skin. A 2022 study in the Journal of Cosmetic Dermatology found that women who ate one avocado a day for eight weeks experienced a significant increase in elasticity and firmness in the skin compared to those who did not, which has a lot to do with avocado’s nutrient content and all those omega-3 fatty acids. They play a part in upping your hair health as well: a 2015 study from the Journal of Cosmetic Dermatology found that six months of taking omega-3 and omega-6 supplements, along with antioxidants (also found in avocados) “acts efficiently against hair loss in improving hair density” in women.
