Avocados are a nutrient-dense superfood that provide a wide array of essential vitamins, minerals and beneficial plant compounds.
One medium avocado (150g) contains 29g fat (mostly monounsaturated), 17g carbs, 320 calories, 13g fiber and 4g protein. The fiber is mostly insoluble, which promotes digestive health.
Avocados are an excellent source of potassium, with one avocado containing 728mg, more than a banana. Potassium is important for heart health and blood pressure.
Avocados contain nearly 20 vitamins and minerals, including folate, vitamin C, vitamin E, riboflavin, niacin, vitamin B6, pantothenic acid, magnesium, and potassium.
The fats in avocados are mostly monounsaturated, specifically oleic acid. Monounsaturated fats have been shown to lower LDL (bad) cholesterol and raise HDL (good) cholesterol.
Avocados contain antioxidants like lutein and zeaxanthin that promote eye health. They may also help absorb fat-soluble antioxidants from other foods.
Preliminary research suggests avocados may have anti-inflammatory, anti-cancer and anti-bacterial properties due to their unique phytochemicals.