Fresh avocados have numerous health benefits, but the top 5 health benefits of avocados are as follows:

Nutrient-dense:

Avocados are a nutrient-dense food that is an excellent source of monounsaturated fat, vitamin E, and folate. They also supply more soluble fibre than other fruits and contain a number of useful minerals including iron, copper, and potassium.

May support heart health:

Avocados are high in fat, with 60% of this being monounsaturated fats, which research suggests helps to protect against heart disease. Eating avocados regularly may benefit health in several ways, including protecting against heart disease by increasing levels of heart-protective HDL cholesterol and decreasing levels of oxidized LDL cholesterol.

Anti-inflammatory and antioxidant properties:

Avocados are an excellent source of antioxidant and anti-inflammatory compounds like vitamin C, vitamin E, and the carotenoid lutein.

May help with weight management:

Although there are multiple factors that influence weight, following a nutritious and balanced diet is perhaps most important when it comes to reaching and maintaining a healthy body weight, which is critical for disease prevention. Avocados are a source of key nutrients, including healthy fats and fibre, which can help with weight management.

May have anticancer properties:

Avocados contain phytochemicals and carotenoids, which may have anticancer properties.

Avocados are a nutrient-dense food that contain a variety of vitamins and minerals, including vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium¹²³⁴⁵. They also provide lutein, beta carotene, and omega-3 fatty acids¹.

 

Vitamins & Minerals

Avocados contain a range of vitamins and minerals, including:

• A good source of fibre and healthy fats: which can help improve digestion, support heart health, and protect against cancer¹²³⁴.
• Phytochemicals and carotenoids: which may have anticancer properties¹.
• Folate: important for a healthy pregnancy¹.
• Vitamin K: important for blood clotting and bone health.
• Vitamin C: important for immune function and skin health.
• Vitamin E: an antioxidant that helps protect cells from damage.
• Potassium: important for maintaining healthy blood pressure.
• Magnesium: important for bone health and regulating nerve and muscle function.

Nutrient	Amount per 100g2
Calories	160 kcal
Protein	2g
Fat	15g
Carbohydrates	9g
Fibre	7g
Sugar	1g
Vitamin C	10% of the Daily Value (DV)
Vitamin E	–
Vitamin K	26% of the DV
Vitamin B6	13% of the DV
Folate	20% of the DV
Pantothenic acid	28% of the DV
Magnesium	7% of the DV
Potassium	485mg

Here are some sources that provide information on the nutritional content and health benefits of avocados:

1. https://www.medicalnewstoday.com/articles/270406
2. https://www.healthline.com/nutrition/avocado-nutrition
3. https://www.hsph.harvard.edu/nutritionsource/avocados/
4. https://www.bbcgoodfood.com/howto/guide/health-benefits-avocado
5. https://www.verywellfit.com/calories-in-an-avocado-3495640

It’s worth noting that the potential health benefits of avocados are still being studied, and more research is needed to fully understand the effects of consuming avocados on human health.