Why dietitians love avocados

Avocados may seem like just a trendy food, but the fruit can do way more than make brunch photos look cute. Known for their creamy texture and good-with-just-about-anything taste, avocados have become increasingly popular over the past decade. In addition to being culinary MVPs, avocados provide heart-healthy fats and micronutrients, including potassium, folate, vitamin B6, vitamin C, and magnesium, explains Jaclyn London, MS, RD, CDN.

Sure, guac might be extra, but avocados’ health benefits might make it worth it. They’re quite the powerful fruit, says Kristi King, MPH, RDN, CNSC, spokesperson for the Academy of Nutrition and Dietetics and a senior dietitian at Texas Children’s Hospital.

Reduces risk of heart disease

A 2020 study published in The Journal of Nutrition found that eating one avocado per day may help protect the heart by reducing risk of oxidative stress that leads to chronic inflammation. While this portion is larger than the recommended serving of ⅓ an avocado, London says that incorporating more of the fruit to daily meals and snacks—in whatever amount is right for you—may offer some protective benefits. Earlier studies have also associated avocado consumption to lower levels of LDL cholesterol (the artery-clogging kind) and higher levels of beneficial HDL cholesterol.

May support brain health

Avocado is a good source of folate which is perhaps best known for preventing neural tube defects in developing fetuses during pregnancy, King says. Now researchers are exploring evidence that folate may also have an impact on the brain well beyond development, with studies suggesting the nutrient may reduce the risk of cognitive decline and depression.

Good for the gut

It’s not the most glamorous topic, but gut health is an important part of overall health. A 2021 study published in The Journal of Nutrition found that daily avocado consumption had a positive effect on diversity of healthful bacteria in participants’ stomachs and intestines. While more research is needed to determine the how, dietary fiber and monounsaturated fats have both been linked to gut health—and avocados provide these nutrients in abundance!

Aids digestive function

Dietary fiber is also one of the main nutrients that helps keep things running smoothly through your digestive system. According to the 2020-2025 Dietary Guidelines for Americans, most of us could be adding more fiber to our diets, and avocados are a great way to do so. One third of an avocado can provide 8% to 14% your daily recommended fiber intake, depending on age and sex.

Helps optimize nutrient absorption

So we’ve established that avocado contains plenty of nutrients unto itself, but did you know it can help your body absorb nutrients from other foods, too? Vitamins A, D, E, and K, are known as fat-soluble nutrients—meaning the body absorbs them best with some dietary fat in the mix.

Supports eye health

Avocados are also packed with antioxidants and two carotenoids in particular, lutein and zeaxanthin, have been shown to support eye health by helping prevent cataracts and age-related macular degeneration.

May aid in weight management

No single food can make or break your health, but if you’re looking to lose or maintain weight, avocados can be a fine addition to an overall healthy diet, London says. A 2013 study published in Nutrition Journal found that people who regularly consumed avocado had lower body weights and BMIs than those who didn’t—despite having no significant difference in calorie intake. That study also determined that avocado lovers tended to eat more fruits and veggies and less added sugar.

Avocado’s unique makeup may boost mealtime satisfaction. Research has found that a combo of unsaturated fats, water, and dietary fiber can enhance feelings of satiety. King explains that this may help prevent overeating of less nutritious foods throughout the day. Although avocados are energy dense so be mindful of portions so you don’t undermine your weight loss efforts.