12 Proven Health Benefits of Avocado

6. People Who Eat Avocados Tend to Be Healthier

One study looked at the dietary habits and health of people who eat avocados.

They analyzed data from 17,567 participants in the NHANES survey in the US.

Avocado consumers were found to be much healthier than people who didn’t eat this fruit.

They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes .

People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had higher levels of “good” HDL cholesterol.

However, correlation does not imply causation, and there is no guarantee that the avocados caused these people to be in better health.

Therefore, this particular study doesn’t carry much weight.

SUMMARY

One dietary survey found that people who ate avocados had a much higher nutrient intake and a lower risk of metabolic syndrome.

7. Their Fat Content May Help You Absorb Nutrients From Plant Foods

When it comes to nutrients, your intake is not the only thing that matters.

You also need to be able to absorb these nutrients — move them from your digestive tract and to your body, where they can be used.

Some nutrients are fat-soluble, meaning that they need to be combined with fat in order to be utilized.

Vitamins A, D, E and K are fat-soluble, along with antioxidants like carotenoids.

One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption 2.6- to 15-fold.

So, not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.

This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.

SUMMARY

Studies have shown that eating avocado or avocado oil with vegetables can dramatically increase the number of antioxidants you take in.

8. Avocados Are Loaded With Powerful Antioxidants That Can Protect Your Eyes

Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.

This includes the carotenoids lutein and zeaxanthin, which are incredibly important for eye health.

Studies show that they’re linked to a drastically reduced risk of cataracts and macular degeneration, which are common in older adults.

Therefore, eating avocados should benefit your eye health over the long term.

SUMMARY

Avocados are high in antioxidants, including lutein and zeaxanthin. These nutrients are very important for eye health and lower your risk of macular degeneration and cataracts.

9. Avocado May Help Prevent Cancer

There is limited evidence that avocado may be beneficial in cancer treatment and prevention.

Test-tube studies suggest that it may help reduce side effects of chemotherapy in human lymphocytes .

Avocado extract has also been shown to inhibit the growth of prostate cancer cells in a laboratory.

However, keep in mind that these studies were done in isolated cells and don’t necessarily prove what may happen inside people. Human-based research is unavailable.

SUMMARY

Some test-tube studies have shown that nutrients in avocados may have benefits in preventing prostate cancer and lowering side effects of chemotherapy. However, human-based research is lacking.