Avocado Health Benefits for Weight Loss and its Nutrition facts

What is avocado fruit?

Avocado is an incredibly nutritious food. Originated from South Central Mexico is a member of a plant family called Lauraceae. In this article, we study Avocado Health Benefits and Side effects, and its Nutrition Facts.

Avocado nutritional value provides multiple health benefits like improves digestion, reduces the risk of depression, prevents cancer.

Related Articles: Top 7 Health Benefits of Beets and its Nutrition Facts

Avocado also called alligator pear or butter fruit is a highly nutritious food with healthy monosaturated fatty acids. Can be eaten in salads, smoothies, and brownies.

If it is hard from the outside but creamy from inside. Being nutritious it offers 20 vitamins and minerals in each serving. Also includes potassium, lutein, vitamin B, C, and E, and folate.

Avocados are healthy as it is low in sugar and high in fiber which keeps you full for a longer period. Studies show that people who eat avocado at lunch feel less hungry for the next 3 hours.

Avocado Health Benefits and Nutrition Facts

Uses of avocado fruit are as follows:

  • Highly nutritious:

Avocado is a highly nutritious fruit. Also known as Persea Americana.

It can be added to various dishes for flavor and texture. It contains guacamole. Also high in Vitamin C which helps for boosting immunity.

For health and diet, avocado is the most famous fruit. One of the best fruit for weight management.

It can be found in many shapes such as pear shape, round shape. Also found in black and green color. They almost weigh 8 ounces i.e 1.4 kg

Hass avocado in the avocado family is most famous. Also known as alligator pear due to its pear-shaped.

The yellow-green creamy flesh inside avocado is eaten whereas skin and seeds are thrown. Avocado does not contain sodium or cholesterol and it is low in fat.

Nutrition Facts for avocado

Avocado Nutrition information per 100gm are as follows:

Serving size100grams
Avocado Calories160
Total fat15g (23%)
Saturated fat2.1g (10%)
Polyunsaturated fat1.8g
Monounsaturated fat10g
Cholesterol0mg (0%)
Sodium7mg (0%)
Potassium485mg (13%)
Total carbohydrates9g (3%)
Dietary fiber7g (28%)
Protein2g (4%)
Vitamin A (2%)Vitamin C (16%)
Calcium (1%)Iron (3%)
Vitamin D (0%)Vitamin B-6 (15%)
Cobalamin (0%)Magnesium (7%)
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
  • Potassium-rich food as compared to banana:

Potassium is rare to get in one body. These nutrients help maintain electrical gradients in your body’s cells and work for various functions in your body.

Avocado is high in potassium content. 100gm of an avocado provides 14 % of daily recommended as compared to 10% in banana which is also a high potassium food.

Studies show that having potassium-rich food can lower your blood pressure and helps to reduce the risk of heart attacks, strokes, and kidney failure

  • Healthy Monosaturated fatty acid:

As explained in starting avocado is highly nutritious as it contains healthy monosaturated fatty acids.

Higher Avocado fat content makes it a super healthy high-fat food it contains almost 77% of the calories from fat.

Fat is nothing but an oleum acid which is a healthy monosaturated fatty acid that is a major component of olive oil.

  • Rich in fiber:

Avocado benefits for weight loss because of high fiber content. Fiber helps you to keep yourself full for a longer time. Which helps in weight loss, maintains blood sugar.

100gm of avocado contains 7gram of fiber. 25% of avocado is soluble while 75% is insoluble.

  • Helps in reducing cholesterol level:

The body contains LDL i.e bad cholesterol and HDL i.e good cholesterol. Having avocado helps to maintain blood pressure and reduced the risk of heart attacks, the most common disease.

Helps in reducing cholesterol level:

Reduce triglycerides, lower LDL cholesterol, increase HDL cholesterol. Most helpful fruit for vegetarians.

  • Keeps you healthier:

People who eat avocado are healthier than those who don’t eat.

Those who eat it regularly also weighed less. They have low BMI and less belly fat. Due to an increase in good cholesterol i.e HDL.

  • High in fat that may help you to absorb nutrients from plant foods:

Do you know to receive all nutrients in your body? You need to absorb those nutrients from the food. 

Some nutrients are fat-soluble nutrients that need to be combined with fat to be utilized.

Vitamins A, D, E, and K are fat-soluble with Antioxidants like carotenoids.

So eating this healthy food with salad and salsa helps you to absorbs all the nutrients. This food is not healthy for the body but also adds value to other food.

So it is always beneficial to add this fruit to your veggies otherwise many nutrients will go to waste.

  • Helpful in protecting eyes:

Avocado is good for eyes are full of antioxidants like carotenoids lutein and zeaxanthin which protect your eyes and are most essential for eye health.

It helps in reducing cataracts and macular degeneration. In the long term, it helps you with an eye health benefit.

  • Helps in weight loss:

It is a weight loss of friendly fruit. Having avocado keeps you full for a longer period due to its high fiber properties. Which stops craving for food. Hence this leads to weight loss.

Is avocado benefits for men?

For men, avocado helps to boost libido. For a better blood flow to his sex organs, Proper blood circulation is important for good sex life and proper functioning of the heart results in lowering the risk of stroke or heart attack.

Are there any benefits of avocado sexually?

Having avocado helps you with good blood circulation. The more avocado you include in your diet more avocado fruit health benefits you will get. 

Proper blood circulation is important when it comes to sex life which in return also helps in lowering the risk of heart. 

Strength and healthy living are essential for sex life. Having avocado you will get both. Monosaturated fat protects the heart by increasing the HDL cholesterol in your body which keeps you energetic throughout the sex.

Side effects of avocado:

  1. Should not be included in pregnant and breastfeeding women’s diet.
  2. High in calories. So if you eat more it May leads to weight gain.
  3. Estragole and anethole present in avocado may lead to liver damage.
  4. If you take any medication so always consult with your doctors before including this in your diet. Having many avocados can lower the effect of medications.
  5. Might cause bloating or flatulence. So should not eat before going for a date.
  6. Some individuals might face allergies after having this food. Such as hives, swollen, itching.


Avocado is an incredibly nutritious food. But must be taken in moderation.
Though it is useful has side effects too.

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