Holy Guacamole! 8 Benefits of Avocados



By Steve Fillmore

According to the Journal of the American Heart Association, eating one avocado a day as part of a healthy diet could lower your LDL cholesterol (the bad kind) by 13.5 milligrams per deciliter (mg/dL).

Avocados are often called the “alphabet fruit” because they contain so many different vitamins. Inside of just one avocado, you will get a dose of vitamins A, B6, C, E and K. That means with every bite, you get a ton of nourishment for your body!

Other vitamins found in the miraculous avocado include niacin, pantothenic acid, folate and riboflavin.

The Top 8 Benefits of Avocados

1. Help With Heart Health

Avocados contain a whopping 23% of the recommended daily value of folate. Studies have shown that individuals who eat a diet rich in folate can reduce their risk of heart disease. The vitamin E found in avocados has also been linked to heart health.

2. Fend Off Oral Cancer

There are certain compounds found in avocados that have the ability to not only seek out pre-cancerous and cancerous oral cancer cells, but destroy them as well. The best part is that they do this without harming any of the healthy cells.

3. Keep Your Eyes Healthy

Of all the commonly consumed fruits, avocados have more carotenoid lutein than any other does. Lutein can help guard against cataracts and degeneration, both of which are age-related eye diseases.

4. Protect Against Breast Cancer

Avocados are very similar to olive oil in that they are high in oleic acid. According to numerous studies, oleic acid can help prevent breast cancer.

5. Lower Cholesterol

Beta sitosterol is a compound that can help lower one’s cholesterol levels. Avocados contain quite a bit of this compound. A study done on 45 volunteers showed that those who ate avocados for just one week had a 17% drop in their cholesterol levels.

6. Prevent Stroke

This is yet another benefit that is attributed to the high levels of folate found in avocados. Those who consume a diet rich in folate are less likely to suffer from a stroke than those who don’t.

7. Improve Nutrient Absorption

Some nutrients are better absorbed when they are eaten with avocado, according to research that has been done on this very topic. In one study, participants were fed either a salad that contained avocados or one that did not. Those who ate the salad that contained avocados were able to better absorb carotenoids. They were also able to absorb five times more than those who didn’t have avocados on their salad.

8. Vitamin E Powerhouse

If you have a vitamin E deficiency, start eating avocados. This vitamin E powerhouse can provide you with plenty of this very essential vitamin. Vitamin E not only protects against certain diseases, it can also help you maintain your overall health.

These are just a few of the many benefits associated with a diet that includes avocado on a regular basis. It can also help with diabetes, aging and weight loss.

Eating Ideas

With all the health benefits avocados can provide, it’s time we all start incorporating them into our diets. Since avocados are high in calories, it is recommended to eat one daily (if you workout regularly, you may be able to have more).

Fresh Guacamole


Fresh guacamole is a great dish. Simply mash up an avocado with chunks of tomato, onions, a little crushed garlic, salt and a splash of fresh lemon juice. Let it sit in the fridge to absorb flavors. If you use garlic fresh from the clove, you will gain the added benefit of the anthocyanins it contains (only active in fresh raw garlic) that benefit heart health. Skip the tortilla chips and use cucumber, celery, or carrot sticks for dipping or just eat the guacamole on its own.

To spice things up a bit, consider looking up a few different recipes online. Some simple recipes you can try include corn and avocado salsa, tango cucumber and avocado salad, avocado, lettuce and tomato sandwich and, of course, the guacamole.

Whip Up A Smoothie

Swap ¼ – ½ ripe avocado in place of your banana (same creamy texture without the sugar), ½ cup blueberries, heaping handful of spinach, 1-2 cups almond or coconut milk and a few ice cubes. Blend until smooth then enjoy!

Bake Some Brownies

Replace butter or oil with an equal amount of pureed avocado – so easy and you won’t even tell the difference!

Easy Salad Dressing

Whisk equal amounts of vinegar and ripe mashed avocado. Add some himalayan sea salt and pepper to taste and you’ve got yourself a delicious and nutritious dressing – without any guilt!


Steve Fillmore

Steve Fillmore

Zumba Teacher and 2-time cancer THRIVER at Steve Fillmore
Steve Fillmore is a 2-time cancer THRIVER! His motto in life is: Love, Laugh, Live - Love yourself first; Laugh through all the crazy times; Live for life right now! Through proper diet, exercise and mindfulness, Steve has been able to recreate his body to work with and for him.

For fun, you can find Steve either teaching a Zumba class, or creating websites for clients.
Steve Fillmore

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