Whether you're slicing it up on toast, mashing it into guacamole, or blending it into healthy smoothies , avocado is arguably one of the most versatile foods around. It's easy to poke fun at our enduring obsession with avocado toast, but that doesn't stop anyone from ordering (and loving) it. Simple, satisfying, and deliciously smooth, avocado is truly the perfect topping for so many dishes — provided you can catch it within that brief sweet spot of ripeness.
But how do the health benefits measure up? "Fats like avocados are an essential part of every meal, as they provide important nutrients like vitamin E, fiber, and potassium," says Taylor Fazio, RD, CDN. The benefits of avocado fruit (yes, this is your reminder that avocado is a fruit) can impact your skin, hair, and digestion. In fact, the rock-solid nutrition is a big reason why avocados have withstood the test of time.
They taste good while you're eating them and help you feel good afterward. How good, you ask? Read on to get the expert-approved scoop about avocado health benefits, including a few nutritional myths to bear in mind. Taylor Fazio , RD, CDN, is a registered dietitian and wellness advisor at The Lanby in New York City.
Avocado Health Benefits Avocados help your body work and feel better — from your gut and heart, to your skin and hair. Here's a few of the additional health benefits: Is Avocado a Healthy Fat? Avocado definitely qualifies as a healthy fat. According to the USDA , a serving of avocado contains over seven grams of fat, the majority of which is monounsaturated fat.
"Monounsaturated fats are considered cardio-protective," Fazio explains, which means they can help to reduce negative cholesterol levels in your blood, thus lowering your risk of heart disease and stroke. Avocados also contain omega-3 fatty acids (mentioned above), a type of polyunsaturated fat, which plays a role in improving heart health as well as potentially decreasing inflammation, among other benefits. Does Avocado Have Protein and Carbohydrates? While avocados do contain protein and carbohydrates, they are not considered a significant source of either.
A third of an avocado contains about one gram of protein and four grams of carbs. "Avocados are considered a better fat and fiber source than carbohydrate and protein," Fazio says. That said, it's easy to pair avocado with protein and carb sources for a quick, satisfying meal or snack.
Try putting it on a piece of toast (a good source of carbs) topped with a soft-boiled egg (a good source of protein). Does Avocado Make You Poop? Yes, avocados can make you poop. That's because avocado contains a high amount of fiber — 3.
3 grams per serving avocado, according to the USDA — and "adequate fiber intake can assist with regular bowel movements," Fazio says. FYI: Dietary fiber actually increases the weight and size of stool while softening it, the Mayo Clinic explains, which makes it easier to pass. Fazio recommends eating at least 28 grams of fiber per day, so eating 100 grams of avocado (about two-thirds of an avocado) would put you at 6.
6 grams of fiber, nearly a quarter of the daily recommendation. This is good to know if you're looking to have more regular bowel movements and less strain while pooping; however, it also means that avocado is not the best meal to eat right before a run or an intense cardio workout if you want to avoid discomfort in your gut or a mid-workout poop break. Does Avocado Have Iron or Potassium? Avocados are not high in iron (providing about .
03 milligrams per serving, or about .02 percent of your daily value), but they are a great source of potassium. One-third (50 grams) of an avocado contains 243 milligrams of potassium, and upping it to two-thirds gives you about 485 grams of potassium.
That's more than a banana, which has 422 grams of potassium. This is good news because potassium is a crucial nutrient in our diet, Fazio says. "Potassium is an important electrolyte that helps sodium balance in the blood and helps with maintaining fluid," she explains.
Does Avocado Have Sexual Benefits? Avocado won't drastically impact your sex life, but it does have some nutritional properties that may provide a sexual boost. Generally speaking, research shows that increased blood flow plays a big role in arousal as blood rushes to the sex organs. The omega-3 fatty acids found in avocados can help increase and improve blood flow.
Some research says omega-3s can also prevent plaque build-up in the arteries, which aids in blood flow. Avocados also contain vitamin E — an antioxidant that widens blood vessels and may reduce sperm DNA damage, according to a 2016 review in the Internal Journal of Reproductive BioMedicine . Ultimately, it doesn't matter what aspect of health you focus on.
From sexual health to heart health, regular avocado consumption can help keep it all up and running. Pass the avocado toast, please. — Additional reporting by Chandler Plante Maggie Ryan was an assistant editor at PS.
A longtime runner and athlete, Maggie has nearly four years of experience covering topics in the wellness space, specializing in fitness, sports, nutrition, and mental health. Chandler Plante is an assistant editor for PS Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group.
In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability. Is Greek Yogurt Really That Good For You? Dietitians Explain.
