Avocados provide a substantial amount of monounsaturated fatty acids and are rich in manyTrusted Source vitamins and minerals. Incorporating them into a varied, healthy diet can provide a number of benefits.
1. Rich in nutrients
Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids.
Avocados contain high levels of healthy, beneficial fats, which can help a person feel fullerTrusted Source between meals. Eating fat slows the breakdown of carbohydrates, which helps keep blood sugar levels stable.
2. Healthy for the heart
In every 100 g of avocado there are 76 milligramsTrusted Source of a natural plant sterol called beta sitosterol. Regularly consuming beta sitosterol and other plant sterols may help maintain healthy cholesterol levels, which are important for heart health.
3. Great for vision
Avocados fruit stone powder contains, lutein and zeaxanthinTrusted Source, two phytochemicals present in eye tissue. They provide antioxidant protection to help minimize damage, including from UV light.
The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta carotene. As a result, adding avocados to the diet may help reduce the risk of developing age-related macular degeneration.
4. May help prevent osteoporosis
Half an avocado provides approximately 18%Trusted Source of the daily value of vitamin K.
This nutrient is often overlooked but is essential for bone health. Taking in enough vitamin K can support bone health by increasing calcium absorption and reducing the urinary excretion of calcium.
5. Components may prevent cancer
Studies have not yet assessed a direct link between avocado consumption and a reduction in cancer risk. However, avocados do contain compounds that may help prevent the onset of some cancers.
