Avocados are packed with essential nutrients which are beneficial for our health. People who follow a vegan and plant-based diet tend to eat avocados a lot more. There are ample youtube videos of vegan recipes where you see this unique and versatile fruit use in sauces, salads, pasta, smoothies and desserts.

Here we are going to discuss 6 powerful benefits of avocado that has been supported by scientific research.


Avocado is the fruit of the avocado tree and scientifically known as Persea Americana. Botanically, it’s a large berry containing a single large seed. Its deliciously creamy, smooth texture is so versatile in making sauces, dips, smoothies, desserts and eating raw as a fruit. It is one of the healthiest fruit that you can eat.

Avocado is an excellent source of healthy monounsaturated fat, vitamins and antioxidants.

6 Benefits of Avocado

1.) Avocados contain more potassium than bananas

A potassium-rich food such as avocados is linked to powerful health benefits. This mineral helps our muscles to work properly it assists in muscle construction that controls our heartbeat. A potassium-rich diet may help reduce blood pressure and protect against stroke. Furthermore, eating avocadoes may prevent osteoporosis and help to regulate fluid balance.

Amounts per 1 cup, sliced (150g)
Bananas – Potassium 537mg – Or 15% of your RDA
Avocado – Potassium 727mg – Or 21% of your RDA

2.) Avocados Lower Small Dense LDL Cholesterol

Consuming one avocado per day can lower your levels of low-density lipoprotein (LDL or “bad” cholesterol).
Consuming one avocado per day can lower your levels of low-density lipoprotein (LDL or “bad” cholesterol).

Avocados are rich in monounsaturated fatty acids. Eating this fruit a day may boost “good” cholesterol HDL and lower “bad” cholesterol LDL. – according to research published in the Journal of the American Heart Association.

“If you put people on a plant-based diet with lots of fibre and nuts, you can get a massive 30% drop in LDL, comparable to a cholesterol-lowering statin drug.”

Dr. Greger.

3.) Avocados reduce the risk of cancer

Some research finding that Avocatin B a lipid derived from avocado fruit induces selective leukaemia cell death. The studies have shown that phytochemicals extracted from avocado can selectively inhibit the growth of precancerous and cancerous cells, ultimately causing the death of cancer cells.
In addition, the studies show that the phytochemicals from the avocado fruit can be used for making and extracting components of medicine. This medicine in using chemotherapy for cancer treatments could greatly reduce side-effects.

baby holing an avocado
6 benefits of avocado – baby holing an avocado.

4.) Avocado helps you absorb other nutrients

Avocado in salad
Avocado in the salad helps absorb nutrients.

According to Dr. Greger, avocado due to its monounsaturated fat helps to absorb nutrients of other foods, if it’s consumed in conjunction with avocado. For example, eating avocado with sweet potatoes or carrots will boost the absorption of the carotenoid phytonutrients in the carrots and sweet potato. On the other hand, if eating carrots and sweet potatoes straight without any source of fat, we most likely will flush out a lot of nutrients from the vegetables out of our system instead of absorbing them.

5.) Avocado can help you to reduce your inflammation level

Research has been done and published In February 2013 in the journal Food & Function, where volunteers had been given a hamburger and an option to have it with 68g of avocado or without. The finding was clear that those volunteers who opted to have the hamburger with the avocado, by checking their blood, the inflammatory response was reduced compared to those who had the burger alone.

These observations suggest that there are beneficial anti-inflammatory and vascular health effects by ingesting avocado with a hamburger patty.

Strong with Plants.com articles always include a full list of sources for the information and studies. Please see the list of sources at the bottom of this page.

Avocados - Strong With Plants
Avocados can help reduce inflammation level – Strong With Plants

6.) Eating Avocado May Help You Lose Weight

According to Dr. Gregor, studies had been done where people eating avocado with their meal felt more satisfied and feel full over the next 5 hours. They did not feel hungry and didn’t have to snack during those hours compared to people who didn’t consume avocado. This shows that consuming an avocado will keep you full for longer. Most of all will keep you away from snacking, saving you from consuming more calories and putting on weight.

Just an avocado
Just an avocado.

Bonus.) What about all the oil?

The fat and sugar in whole plant foods come naturally prepackaged with phytonutrients. Therefore, the fat in avocado is rich with phytochemicals and does not demonstrate the potential for oxidative damage.



“Sugar is okay in fruit form, because it comes naturally prepackaged with phytonutrients. Similarly, the fat in whole plant foods, like nuts and avocados, comes prepackaged “with a rich matrix of phytochemicals [and] therefore does not demonstrate the same potential for oxidative damage.” 

– Dr. Greger