9 Proven Health Benefits of Avocado: The Magical Fruit

Avocados are one of the healthiest fruits you can eat. In fact, people who regularly eat avocados live longer, happier lives! Here are 9 reasons why you should be eating this tasty fruit every day.

Avocados originated in South Central Mexico and have been part of the human diet for more than 10,000 years. The Mayans began cultivating the first known varieties of the fruit as early as 5,000 B.C., long before European contact, by spreading wild avocado seeds throughout their empire.

Avocado trees spread rapidly and had spread to other parts of North and South America by the time Spanish and Portuguese explorers arrived on the continent.

Avocados are harvested early and then allowed to ripen naturally. The skin of an avocado is an indicator of ripeness; if it is soft and budges when gently pressed, the fruit has ripened completely.

In this article, we walk you through the 9 benefits of avocados and why they need to be a part of your diet immediately. 

#1 Avocado is a Superfood

Avocado has lots of Vitamins and Minerals. They are a rich source of Potassium, Vitamin E, Vitamin B6, B1, B2, B3, Niacin, Copper, Manganese, Thiamin, Vitamin C, Calcium, Iron, Magnesium, Manganese, Niacin, Zinc, Selenium, Manganese, Selenium, Vitamins A, B6, B12, B9, C and E, Protein.

Avocados are one of the most versatile fruits on the planet. They make an excellent superfood, which can help to supercharge your diet and reduce your risk of heart disease, diabetes, Alzheimer’s, cancer, arthritis so much more. They are truly one of the most nutrient-dense foods in existence.

Avocado has a high degree of potassium and calcium, which is important for proper kidney function.

#2 Avocado Lowers Blood Pressure 

A Harvard study looked at 19 different types of superfoods and found that Avocado was by far the most effective, reducing blood pressure the most. Although avocados aren’t new to the brain-friendly nutrition scene, they may now have another key ingredient for long-term healthy brain function. 

#3 Avocado Reduces the Risk of Certain Cancers

This infamous superfood keeps on giving, it seems. In a study published in the International Journal of Cancer, scientists found that consumption of Avocado and other monounsaturated fats lowers the risk of cancer by a staggering 20%. This means that avocados could be an invaluable weapon in the fight against cancer.

#4 Improves Cardiovascular Health

Avocados contain good amounts of Omega 3 fatty acids, which are good for improving cardiovascular health. In a study by the Journal of Biological Chemistry, researchers investigated the role that fatty acids have in reducing the risk of heart disease. They isolated the gene from a coastal fiddler crab called Rasgenossin, creating docosahexaenoic acid (DHA), an essential fatty acid.

The researchers then produced a laboratory strain of bacteria that could convert regular fat to DHA. The bacteria was injected into cells from diabetic rats, and then these cells were cultured in oil. Three weeks later the cells from diabetic rats contained high levels of DHA.

#5 Improves Digestive Health

  • High in Fibre: Avocado contains fiber which works to open up the digestive system. The high fiber content also decreases the chances of constipation, cramping, and bloating. It can help to control blood sugar levels and also reduce cholesterol. Regular consumption of avocado can help reduce the amount of cholesterol in the blood.
  • Reduces Bloating: Avocado contains essential fatty acids and unsaturated fats that help to prevent digestion discomfort and bloating.
  • Lowers bad cholesterol and reduces bad cholesterol:Avocado is high in monounsaturated fats and omega-3 fatty acids. Monounsaturated fats are anti-inflammatory, while omega-3 fatty acids are cholesterol-lowering and heart-healthy.

#6 Prevents Blood Clots

Avocado is rich in monounsaturated fatty acids, which are thought to reduce the risk of cancer by acting as antioxidants. The Daily Mail notes that avocados also contain high amounts of polyphenol resveratrol, which is found in red wine and dark chocolate and thought to help prevent cell damage.

Although the effects of avocados are more controversial, a 2007 study published in the American Journal of Hypertension suggested that avocado consumption could decrease the risk of heart attack and blood clots.

This study involved 496 participants who ate 1.5 avocados a day. When the study concluded that those who consumed 1.

#7 Keeps Skin looking Young and Healthy

If you want to improve the overall health of your skin, apply avocado oil to it. Avocado oil is high in antioxidants, plant sterols, omega-9, minerals, and vitamins, including vitamins C and E. These nutrients, when combined, can aid in the production of collagen, the reduction of inflammation, and the removal of dead skin cells.

#8 Reduces Risk of Diabetes and Obesity

Avocados are a great source of monounsaturated fats, which have been shown to help reduce the risk of obesity, diabetes, and heart disease. Scientists found that people who ate avocados (between 8 and 10 avocados a week) had less abdominal fat and a lower body mass index.

A large study conducted in Chile followed nearly 100,000 people over the course of 16 years. They found that avocado eaters had lower mortality rates and that avocados were connected to less weight gain, more healthful eating, and a reduced risk of diabetes.

Other studies have found that consuming avocados can reduce the risk of developing type 2 diabetes by 31 percent. Also, a number of studies have linked avocado consumption to lower blood pressure.

#9 Helps with Weight Loss and Prevents Weight Gain

There is a great deal of interest in the “superfood” avocado, as its popularity has steadily risen since the beginning of the century. The high water content of the fruit makes it an ideal candidate for losing weight. Research has shown that avocados may even help to decrease abdominal fat.

In a 2011 study, obese volunteers were randomly assigned to three groups. The first group consumed 500 calories’ worth of avocado per day. Another group consumed 500 calories per day of a placebo. The third group ate no avocados. Participants were followed for 30 days.

At the end of the study period, the first group lost 5.1% of their total body fat and the second group lost 8.8%. The third group gained 1.3% in total body fat.


Avocados have been used as food in many different cultures, both in times of high protein and in times of limited protein. Avocados not only provide a great source of energy and have been shown to lower cholesterol, but they also contain essential fatty acids, B vitamins, vitamin E, and many other nutrients which promote health and a youthful appearance.

Thinking of Healthy Eating in Real Life? Here's our guide on How to Make Healthy Eating a Lifestyle. Or If you want an health expert to guide you on a proper diet and healthy eating, you can get in touch with us. We have helped hundreds of clients lead a healthy life and overcome health related issues. 

Connect with us, Healthy Life is just a call away!