Healthy Living Tip #16: Avocado

Avocados are rich in oil and heart health benefits. Join me for 31 Days of Healthy Living Tips.

Health Benefits of Avocado

Avocados are the unsung fruit in the alternative health arena. Most people do not realize the full potential of an avocado and the positive impact it can have on their health. Packed with healthy oil, fiber, and vitamins avocado should be a regular in your daily diet.

Good Fat

Just half of an avocado has 10g of healthy fats. Of these 10 grams the majority of them are monounsaturated fats. Monounsaturated along with polyunsaturated fats are called healthy fats because diets high in these fats are linked to many health benefits, such as reducing the risk of heart disease. The ratio of unsaturated to saturated fats in an avocado are similar to olive oil.

Superior Source of Fiber

Plant foods are typically high in fiber. An avocado however, is proportionally an excellent source of fiber. Containing 4.5 grams of fiber per half of an avocado, this accounts for 10-20% of the recommended adult daily fiber intake.

A Green Fruit

It is recommended for adults to consume four to six servings of fruit and vegetables every day. If you live a plant based lifestyle, of course these serving amounts will be much higher. Of these fruit servings, you can count an avocado toward your daily goal. As a nutrient dense fruit avocados are a good source of vitamin C, vitamin K, vitamin B6, folate and potassium.


Phytonutrients, such as carotenoids, flavonoids and sterols found in plant foods, are being studied for their role in living a healthy life. The carotenoid lutein is found in avocados. Lutein is an antioxidant and may help prevent damage to the eyes as we age. Sterol compounds are also found naturally in avocados. Sterols can help maintain healthy blood lipid levels.

Healthy Uses

You can enjoy an avocado in more ways than just straight from the skin. The healthiest use for avocados is to use them in place of saturated fats in your diet. For example, smear avocado on your morning toast instead of margarine or butter. Also, use avocado on your sandwiches instead of cheese. Avocado is also amazing on salads instead of cheese or bacon bits.

Avocado Oil

Avocado oil can be applied directly to the skin to soothe and heal skin and to treat thickening of the skin, gum infections, and arthritis. Avocado oil is used in combination with vitamin B12 for psoriasis. The fruit pulp is applied topically to promote growth and speed wound healing. 

Thank you for joining me for another healthy living tip in my 31 Days of Healthy Living Tips series. For more healthy living tips, you are invited to check out my Healthy Living pinterest board.

Medical Disclaimer