Health Benefits Of Avocados According to Research

About avocados

Avocados are edible single-seeded fruits that have a buttery texture and a nutty taste.1 Avocados are thought to have originated in the tropical climates of Mexico, Guatemala, and the West Indies around 10,000 years ago. The avocado seed and skin account for approximately 33% of the total weight of the whole fruit. 

Avocados are a very simple fruit; they are a farm-to-market product that does not require any processing, preservatives, or flavour enhancers. The natural skin of the avocado eliminates the need for packaging and provides some disease and insect resistance, allowing them to be grown in environmentally sustainable ways.1,6

Health benefits of avocados

Anti-inflammatory effects

Avocados are high in anti-inflammatory compounds, which help to reduce internal pain, swelling, or irritation in the body. They contain high concentrations of omega-3 fatty acids, phytosterols, and plant hormones such as beta-sitosterol and stigmasterol. This fruit contains unique fats that help lubricate joints and relieve joint pains. Some physicians recommend avocados for reduced risk of arthritis. 

Promotes weight loss and helps to maintain a healthy weight 

As a result of the presence of dietary fibres, avocados can help you lose weight by keeping you fuller for longer. Avocados are also low in carbohydrates.2,5

Keeps the heart healthy 

Avocados contain beta-sitosterol, a natural plant sterol. Regular intake of beta-sitosterol and other plant sterols helps maintain healthy cholesterol levels. They also keep your heart arteries and veins in good condition.5

Controls blood pressure

Avocados are high in minerals, particularly potassium and sodium, which help to keep your blood pressure stable. Stable blood pressure reduces the risk of a heart attack.6

Excellent for vision

Consuming avocados can be beneficial for your eyes. They are high in antioxidants and beta-carotene, both of which are good for our vision. Its high vitamin A content also helps to reduce the risk of macular degeneration, which develops with age.

Keeps your skin shiny

Avocados are an excellent source of vitamins, minerals, antioxidants, and fatty acids. As a result, it is necessary for healthy skin. They are high in vitamins C and E, which give your skin a natural glow.

Different types of avocados

Did you know that there are actually many different types of avocados? 

We will explore six common types of avocados in this article: 

  • Hass Avocado: these are the most common avocados around the world.2 They account for 80% of avocados consumed globally. It comes in many varieties, but you can easily identify it by its oval shape, pebbly and shining green skin, small seed, and creamy flesh. It is regarded as the best-tasting avocado.
  • Choquette Avocado: this variety grows in South Florida. It was most likely a cross between Guatemalan and West Indian types. In terms of appearance, this fruit is large, oval in shape, smooth, and has gleaming green skin. It stands out from the crowd because it has a slight pineapple scent.2,3 
  • Gwen Avocado: these are dark green in colour and oval in shape. This avocado has creamy, flavorful flesh and is larger in size, with a texture similar to Hass avocado. The pebbly skin, which originated in California, is thick and easy to peel. The seed is small to medium in size, and the fruit can weigh up to 15 ounces. The trees can reach a maximum height of 15 feet. It is one of the smaller Avocado varieties. It blooms in the spring and ripens from May to September the following year.3
  • Ettinger Avocado: this species is native to Israel, but it is also found in Mexico and Guatemala. It is similar to Croquette in that it has a mild flavour and bright green skin. It is, however, of medium size, and its tree occasionally produces seedless fruits.2
  • Holiday Avocado: Holiday avocados are semi-dwarf trees with a distinct weeping canopy that can grow to be 12 to 15 feet tall. These fruits have a pleasant flavour and a moderate oil content. Holiday avocados get their name because they ripen during the holiday season. Because of their compact size and prolific fruit production, these fruits are ideal for small backyards and container gardening.
  • Reed Avocado: this avocado is notable for being one of the heaviest and largest varieties known. It is also native to California, and its tree is tough and resilient. 

Nutritional facts of avocados

Avocados are rich in nutrients. Here are some of the nutrients that can be found in avocados: 

  • Fats: Avocados are a great source of monounsaturated and polyunsaturated fats, which are known as good fats. Avocado consumption has been linked to lower low-density lipid (LDL) cholesterol levels.
  • Vitamins: Avocados are high in vitamin B, vitamin C, vitamin E, and vitamin K.
  • Fibres: Each avocado contains about 10 grams of fibre, which is good for digestion.
  • Minerals: Avocados are high in folate, calcium, magnesium, and sodium.
  • Antioxidants: Avocados are one of the best fruits in terms of antioxidant content.

Avocado oil may also help prevent gum disease due to its ability to block a protein that causes inflammation.


How much avocado should I eat

Moderation is always important. Technically, it may not be possible to eat too many avocados, but you should try to stick to around one and a half avocados a day.9 A dietitian at the Cleveland Clinic also notes that you should try to incorporate other whole foods in your diet, not just avocados. 

When should I not eat avocados

Researchers have not come to a conclusion on whether or not it can be unsafe to eat avocados. They seem to be beneficial for all people, but in the past, there was some speculation about the effects that avocados have on breastfeeding mothers. However, more recent studies have revealed that avocados are indeed very healthy and good for both mother and child. 

What is the best way to eat an avocado

There are endless ways to eat avocados. They can be eaten raw, cooked, on their own or with other meals. 

Here is a list of amazing things you can try with your avocados.

Are there any side effects of eating avocados

Most side effects come from allergic reactions to avocados. However, some other negative effects of eating avocados are weight gain, irritability, hypersensitivity, and in severe cases, liver damage. You can read more about these here


Avocados are a healthy fruit and incorporating them into your diet can be very beneficial. One thing to note, however, is that avocados have a high fat content, so if you think that you may be at risk of high cholesterol, you should check with your doctor before incorporating avocados into your diet.


  1. Avocado | description, types, history, uses, & facts | britannica [Internet]. [cited 2022 Nov 17]. Available from: 
  2. Different types of avocados | marron heart avocados [Internet]. [cited 2022 Nov 17]. Available from: 
  3. Yashasvi. Avocado types: 15 top butter fruit varieties, characteristics and facts [Internet]. Styles At Life. 2021 [cited 2022 Nov 17]. Available from: 
  4. Avocado varieties [Internet]. 2013 [cited 2022 Nov 17]. Available from: 
  5. Parmar R. 10 amazing health benefits of the avocado [Internet]. PharmEasy Blog. 2022 [cited 2022 Nov 17]. Available from: 
  6. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr [Internet]. 2013 May [cited 2022 Nov 17];53(7):738–50. Available from: 
  7. Fulgoni VL, Dreher M, Davenport AJ. Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (Nhanes) 2001–2008. Nutrition Journal [Internet]. 2013 Jan 2 [cited 2022 Nov 17];12(1):1. Available from: 
  8. Coppen A, Bolander-Gouaille C. Treatment of depression: time to consider folic acid and vitamin B12. J Psychopharmacol [Internet]. 2005 Jan [cited 2022 Nov 17];19(1):59–65. Available from: 
  9. Can you eat too much avocado? [Internet]. Cleveland Clinic. 2018 [cited 2022 Nov 17]. Available from: 
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Toluwanimi Ojeniyi

Master of Science - MS, Global Health, University of Ibadan, Nigeria

Toluwanimi is a Public Health specialist with experience in programs administration and health insurance. She is currently undertaking a Masters in Global Health at the University of Ibadan.
She is a skilled health educator and health writer. In her free time, she reads and volunteers.

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