People love to have a few avocado slices in sandwich as it is creamy, nutritious, and delicious. Many people across the globe will love to enjoy it. For some people, it is more important than their health. But, you should be aware of the fact that your favourite food is packed with healthy fat, great nutrients, and super powers.

Consuming avocados daily helps to maintain good health. It provides lower Body Mass Index, and optimal nutrient intake. Avocados are helpful in many ways. Here are the 20 benefits of this food:

Healthy fats

Fats in avocados are actually monounsaturated fats. It helps to decrease the risk of heart attack and sudden stroke. They help to eliminate bad cholesterol levels.

Weight loss

The Nutritional Journal provides a study and it says that adding half an avocado to your lunch helps you to reduce weight without any trouble. It will also help you full for longer.

Respondents reported a 40% lower appetite in the next 3 hours, and 28% lesser desire for food in the next 5 hours.

Blood pressure

The American Heart Association shows that potassium has the power the to impact the effect of sodium, meaning that high potassium diet will help you regulate your blood pressure.

Potassium can be found plentifully in avocados. It provides about 28% of the recommended daily intake of potassium. Avocados are high in healthy fats, and help to avoid unwanted complications.


Some reports show that one out of three adult Americans deal with high cholesterol, who has a high chance of developing heart diseases. But they can be dropped using some natural methods.

Indulging in avocados is one of the best ways to reduce your cholesterol. They help to reduce blood triglycerides, decrease total cholesterol, lower bad (HDL) cholesterol and increase good (HDL) cholesterol.


Avocados are high in nutrient value. A fresh avocado offers 20 different vitamins and minerals. When it comes to your Recommended Daily Values (RDV), one avocado can give you the following nutritional packages:

  • Vitamin C – 33%
  • Vitamin E – 21%
  • Vitamin B6 – 26%
  • Vitamin K – 53%
  • Copper – 19%
  • Folate – 41%
  • Potassium – 28%
  • Pantothenic Acid – 28%

Nutrient absorption

Make sure that your food must contain proper nutrients. Proper absorption of certain fat-soluble nutrients requires healthy amounts of fat. Here are some nice examples of such nutrients:

  • Vitamin A
  • Vitamin E
  • Vitamin K
  • Vitamin D

Several antioxidants

Add half an avocado to your healthy salad with carrots, lettuce and spinach to absorb 8.3 times more alpha-carotene, 13.6 more beta-carotene, and 4.3 times more lutein.


The Centres for Disease Control & Prevention have predicted that nearly 40% of all Americans will face diabetic problems at some age in their life. You have to take of blood sugar under the control to reduce the risk of developing diabetes.

Consume more avocados. A study says that many people consume half an avocado in their lunch. They also had their insulin and blood sugar measured.

Avocados increased their carbohydrate and calorie content, but they did not experience spikes in their blood sugar when compared to people who were not given avocados.

Pain relief

Avocado provides relief from osteoarthritis symptoms. Anti-inflammatory effect helps to relieve other inflammation induced aches.


Chronic inflammation is responsible for many modern ailments such as allergies, Alzheimer’s disease, asthma, heart disease, and cancer.

Oleic acid in avocados helps to reduce inflammation. Monounsaturated fats in olive oil give its healing power. Scientists say that there is a tight connection between oleic acid and reduced inflammation.

Eye health

Macular degeneration causes blindness. Zeaxanthin and lutein helps to get rid of these ailments. Foods with high phytonutrient content have healthy amounts of both lutein and zeaxanthin.

However, avocados are considered as the highest source of lutein. They are high in zeaxanthin quantity.


Pregnant ladies should eat more avocados as they are rich in potassium, vitamin B6, folate and vitamin C. Vitamin B6 is useful for the development of brain and tissues in unborn babies. It also helps to relieve morning sickness. Folate enables healthy development in the first months of pregnancy.

Anti-cancer power

Some experts believe that avocados can destroy cancer. Avocado helps to stop growth and spreading of prostate cancer cells. Another study says that avocados assist to relieve chemo side effects. You have to eat them for another major health benefits.

Strong bones

Vitamin K, folate, copper, and other nutrients in avocados fabricate strong bones. For better results, mix you avocados with other fruits and vegetables.


Fiber is essential in every diet schedule as it provides normal digestion. One avocado has 13 grams of fiber, which is 54% of the recommended daily intake of fiber. Your digestive tract will run smoother than ever.

Mood enhancer

Avocado works as vitamin and mineral enhancer as it stimulates happiness in you. This is due to folate and potassium in particular.

Researches and studies had connected potassium and depression saying that potassium in avocado helps to reduce depression. Other studies have associated potassium, sodium, magnesium in patients who suffer from depression, and the results showed that each of the patients had low potassium levels.

However, a new study showed the same results. It says that depressed patients have low potassium levels when compared to healthy ones. Folate helps to reduce depression.