The health benefits of avocado

The health benefits of avocado

Whether it’s used in a salad or mashed into a tasty guacamole dish, avocados offer many health benefits.

Hass avocados, the most common commercial avocado, contain a variety of essential nutrients. Avocados are nutrient-dense foods, meaning they contain a large amount of nutrients compared to the amount of calories per serving. Studies have found that an avocado a day helps maintain good cholesterol and offer benefits for those with type 2 diabetes, according to the National Health and Nutrition Examination Survey conducted by the U.S. Centers for Disease Control and Prevention.

One avocado contains 322 calories and 29 grams of fat, but most of these fat grams come from heart-healthy fats. It has 750 milligrams of potassium and 10 grams of fiber.

“Avocado is a good pick for so many reasons,” says Dotty Berzy, a nutritionist at Advocate Trinity Hospital in Chicago. “You are supposed to have 30 to 35 grams of fiber a day, so an avocado gets you a third of the way.”

Berzy recommends that instead of putting butter or margarine on toast, think about spreading some avocado.

“Everyone loves a little guacamole in their diet,” she says. “It is nutritious with a great taste.”

The U.S. Department of Agriculture offers these facts about avocados:

  • They are a great source of monounsaturated fat, which helps support healthy cholesterol levels.
  • If you leave the avocado pit in your guacamole, it will prevent it from browning.
  • Avocados are fruits, not vegetables.
  • Avocados contain no cholesterol.
  • Avocados provide our bodies with almost 20 vitamins that keep us healthy.
  • In order to properly cut an avocado, you should follow these steps:
    • Wash the fruit
    • Cut it length-wise
    • Twist the two halves
    • Pull apart and scoop the seed out with a spoon
  • A single avocado tree may produce up to 400 avocados in one year.
  • Avocados grow best in tropical or subtropical climates.
  • Avocados do not ripen until they have fallen off the tree or have been picked.

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  1. While agreeing with the stated health benefits of avocado, it is absolutely false that leaving the pit in guacamole prevents the guacamole from turning brown. The only area of the guacamole that will not turn brown is the area directly under the pit. It’s hard to believe that anyone who makes guacamole still believes this myth!

  2. To prevent guacamole from browning, put in an airtight container, put just enough water to cover the guacamole and put airtight lid or a good plastic wrap on container. I have kept guacamole fresh for several days. Drain the water, mix.

  3. I don’t know why everyone is hating on keeping the pit in… we’ve done it every time and it lasts soooo long.

  4. Interesting to see someone mention about storing guac under a layer of water. I found the same advice in this article ( and thought that couldn’t possibly be a thing. But, I guess it is if same advice is being given independently of it.

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health enews Staff
health enews Staff

health enews staff is a group of experienced writers from our Advocate Aurora Health sites, which also includes freelance or intern writers.