Know the health benefits of Avocado

Reading time: 11 min
  • They are not only delicious but also highly nutritious
  • They can promote heart health by improving cholesterol levels
  • The nutrients and phytonutrients in avocados have the potential to prevent cancer
  • They are a great source of fiber, which can aid in digestion
  • They may provide relief for osteoarthritis pain due to the presence of saponins

If you are an avocado lover, after reading this blog, you will love it even more.

It is ideal to accompany your salads, to prepare creams and sauces, and even to eat alone.

But it is not only the flavor and delight that this fruit can offer us.

The nutrients and health benefits of avocado can bring us are numerous.

Keep reading and learn a little more about one of your favorite fruits.

Physical description

The avocado tree has elliptical or egg-shaped leaves.

They can be tall or spreading and are 4 to 12 inches long.

It has tiny greenish flowers that are stout and lack actual petals.

They have 9 stamens, grouped into three series, and a unicellular ovary.

According to experts in avocado cultivation, its flowers come in two different varieties, A and B. Each of these flowers only opens twice.

The male and female parts develop independently.

In the morning, type A flowers act as females.

At noon, they close, and in the afternoon of the following day, they reopen as males.

Something amazing.

Type B flowers open in the morning, acting as males.

In the afternoon, they are female, and then they close at night.


The temporal overlap of the two types of flowers promotes cross-pollination.

This causes a greater production of fruits.

In terms of its size, it is incredibly diverse.

It can weigh as little as a chicken egg or as much as 2-4 pounds.

The shape can be round or pear-shaped.

It has a long, thin neck, and its color ranges from green to deep purple.

A unique flavor

The physical description is one thing, but its taste is another matter.

The truth is a mixture of creaminess and flavor, which is why it has many lovers.

In my opinion, avocado is a supreme food.

That is why I share the opinion of David Fairchild, who says:

David Fairchild

The avocado is a food without rival among the fruits, the veritable fruit of paradise.

— David Fairchild

Now, let’s talk a little about the origins of the avocado and where it is produced.

History and production

Before the Spanish invasion, avocados were first domesticated in tropical America.

There, they were grown as individual seedlings.

Avocado tree

The plants did not receive much attention until around 1900.

In that year, researchers discovered that making grafted trees was easy.

This allowed the perpetuation of superior seedlings and the creation of orchards.

Since then, avocado industries have grown in climatically favorable regions worldwide.

In 2021, the leading producers worldwide were: according to Statista:

Country NameProduction Rate (in 1000 Tons)
Dominican Republic634.37
Data Source: Statista

Nutrient Rich Avocado

Avocado lipid profile

Despite having a lot of fat, avocado are high in healthy fats:

Per 100 grams:

  • 0.0g cholesterol
  • 0.0 g trans fat
  • 2.1 g of saturated fatty acids
  • 2 g of polyunsaturated fatty acids
  • 9.8 g of monounsaturated fatty acids
  • 1,689 mg of omega-6 fatty acids
  • 110 mg of omega-3 fatty acids


Regarding the vitamins contained in 100 grams of avocado:

  • 2.1 mg of vitamin E (10% of the RDA)
  • 0.1 mg of vitamin B2 (8% of the RDA)
  • 10 mg of vitamin C (17% of the RDA)
  • 1.4 mg of vitamin B5 (14% of the RDA)
  • 1.7 mg of vitamin B3 (9% of the RDA)
  • 81 mcg of folic acid (20% of the RDA)
  • 0.3 mg of vitamin B6 (13% of the RDA)
  • 21 mcg of vitamin K (26% of the RDA)


The following minerals are present in 100 grams of avocado:

  • 29 mg magnesium (7% of the RDA)
  • 485 mg potassium (14% of the RDA)
  • 52 mg Phosphorus (5% of the RDA)
  • 0.1 mg manganese (7% of the RDA)
  • 0.2 mg copper (9% of the RDA)

More Nutrients

Avocados have other phytonutrients or plant substances with health advantages:

  • Lutein and zeaxanthin are antioxidant carotenoids that are crucial for eye health. Also, may lower the chance of developing age-related eye disorders.
  • Persenones A and B are antioxidant compounds that may have anti-inflammatory and anti-cancer properties.
  • D-mannoheptulose sugar has the potential to control blood sugar levels.

A nutrition bomb

There are many nutrients that the avocado has to offer and nutrients in our body mean health.

That is why the avocado has a lot to offer us, know its health benefits.

Health benefits of avocado:

Healthy for the heart

Regularly consuming nutrient-dense foods like avocados can help improve heart health.

The vitamins, minerals, good fats, and fiber in avocados contribute to the well-being of the cardiovascular system.

According to studies, eating a diet rich in avocados can help reduce risk factors for heart disease. This can delay the onset of heart disease.

Avocados are often good to raise HDL cholesterol levels, which protects the heart. Also, reduces LDL cholesterol levels.

The last one is a form of cholesterol strongly linked to atherosclerosis in artery walls.

Also, avocados’ high magnesium and potassium content helps control blood pressure.

For the prevention of heart disease, it is essential to maintain adequate blood pressure.

Health benefits of avocado

Components may prevent cancer

Avocados contain substances that could help stop the development of some malignant diseases.

Enough folate is linked to a lower chance of cervix, colon, stomach, and pancreas cancer.

About 59 mcg, or 15% of the daily intake of folate, can be found in half an avocado.

According to studies, avocado consumption can reduce the risk of throat, oral, and breast cancer.

Additionally, avocados are rich in polyphenols and carotenoids, which may have anti-cancer effects.

Carotenoids, in particular, may offer protection against the spread of cancer.

Improving digestion

A high source of natural fiber is included in the avocado.

On average, half an avocado has 6 to 7 grams of fiber.

It is well known for all the multiple benefits of fiber throughout the digestive system.

A high-fiber diet can:

  • Prevent and improve constipation.
  • Contribute to the maintenance of good health throughout the digestive system.
  • Reduces the chances of suffering from colon cancer.

Avocado can help us achieve all this.

Osteoarthritis relief

Saponins are glycosidic compounds that can relieve the annoying pain of Osteoarthritis.

These compounds can normally be found in some vegetables and foods, including avocados.

Terrible hip and knee pain could benefit from these compounds, according to documented experiences.

Ready to eat avocados?

You already know the benefits of avocado for health, but do you know how to prepare it?

Here, we leave you some delicious recipes that you cannot miss.

Avocado recipes

avocado recipes

Fresh avocado and almond cream 

This avocado dish is fantastic if you don’t know how to use some almonds. There is nothing better than eating something new and fresh.

Preparation time: 35 minutes

Surrender for: 4 people.


  • 1 avocado
  • 80 grams of almonds
  • 3 garlic cloves
  • 6 slices of sliced bread
  • 1 lemon
  • Half a glass of olive oil
  • 3 slices of jerky
  • Salt and mint to taste
avocado and almond cream


  1. After peeling and halving the avocado, remove the avocado stone and cut the pulp into small pieces. With lemon in hand, cut it in half and squeeze a bit over the avocado.
  2. Combine the avocado, almonds, garlic, and oil in a mixing bowl. Add some seasoning and mint bits.
  3. Cut the bread slices into pieces after removing the crust. 3 glasses of water should be added to them. Then, pulverize everything until you get a uniform paste.
  4. When a cream-like consistency is ready, add salt and pour the mixture into a container. Wrap it in plastic wrap and place it in the refrigerator
  5. Chop the jerky, then microwave it for 2 minutes at medium power.
  6. Take the cream, slightly warm it, and divide it among the bowls. Finally, sprinkle with jerky.

Salmon with avocado cream

Numerous avocado recipes exist, but salmon is tough to top when they are included.

Preparation time: 35 minutes

Surrender for: 4 people


  • 600 g of salmon fillets
  • 1 lemon
  • 2 avocados
  • ½ clove of garlic
  • ½ spring onion
  • Olive oil
  • 1 tablespoon black sesame seeds
  • 1 tablespoon toasted sesame seeds
  • Salt 
  • Pepper
Salmon with avocado


  1. Peel and chop the garlic and onion.
  2. Strain the lemon juice after squeezing it.
  3. Scoop out the pulp and remove the bone. Place the pulp in the blender glass and the onion, garlic, and lemon juice. Blend until smooth.
  4. Add a little salt, pepper, and oil and reserve.
  5. In a bowl, combine the two varieties of sesame seeds.
  6. Remove the skin and bones from the fish and clean it. It should be washed, dried with kitchen paper, and then cut into cubes. Then, they are seasoned with salt and pepper. Add a little oil and place sesame seeds on one of their faces. The salmon cubes should be browned for a few seconds on each side, starting with the side with the seeds.
  7. Arrange salmon cubes on plates, top with a few mounds of avocado puree, and serve.

Pasta with avocado and basil

All of us enjoy spaghetti. Take note of the following step-by-step instructions since this avocado meal will save you many lunches.

Preparation time: 20 minutes

Surrender for: 4 people


  • 1 avocado
  • 320 g of wholemeal macaroni
  • A handful of basil leaves
  • 50 g of black olives
  • 4 tablespoons of olive oil
  • 1/2 lemon
  • 40 g Parmesan cheese
  • Salt
  • Pepper
Pasta with avocado


1. Cut the avocado in half, peel it, and scoop out the pit. Add the pulp, 3 tablespoons of water, 3 tablespoons of lemon juice, salt, and pepper in the blender. Mix until smooth.

2. Get the basil oil ready. To accomplish this, wash a few basil leaves, then smash them with a little salt and olive oil.

3. Slice up the pitted olives.

4. In plenty of salted water, Cook the pasta for 15 minutes until it is al dente. Drain thoroughly and put in a big bowl.

5. Include the avocado cream and whisk briefly.

6. Divide this dish among 4 flat plates. Top with basil oil, add the olives, and serve with Parmesan cheese.

A complete delight to savor

With these recipes, you can enjoy the delicious flavor of this fruit. All you have to do is find someone to enjoy them with, as Jason Mraz says:

If you have nothing but love for your avocados, and you take joy in turning them into guacamole, all you need is someone to share it with.

Did the avocado surprise you

We were also surprised by the avocado.

It is a nutrient bomb loaded with vitamins and minerals.

We can introduce it into our daily diet without any problem.

It is an entirely safe food for most people, so enjoy it