1. Rich in nutrients
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.
Roughly half an avocado, or 100 grams (g), containsTrusted Source:
Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and even helps supportTrusted Source the immune system.
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 contain 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.
ResearchTrusted Source has associated an optimal intake of folate with a reduced risk of developing colon, stomach, pancreatic, and cervical cancers. However, the mechanism behind this association remains unclear. Half of an avocado contains roughly 59 mcgTrusted Source of folate, 15% of the daily value.
Avocados also contain high levels of phytochemicals and carotenoids, which may have anticancer properties. StudiesTrusted Source have shown that carotenoids, specifically, may protect against cancer progression.
A 2013 reviewTrusted Source highlighted the potential benefits of avocado consumption in relation to breast, oral, and throat cancers. However, these associations are typically the result of test tube studies, not controlled human trials. Further research is necessary to confirm these associations.