7 Health Benefits Of Avocados & How Many To Eat A Day

No matter what kind of healthy eating principles you follow, avocados can be a staple superfood. It's no secret, either, as avocado consumption in the U.S. has tripled since 2001, according to the USDA, and the average American now eats 8 pounds of them a year.

"Avocados contain a phytonutrient called beta-sitosterol that has been shown to help maintain healthy cholesterol levels1," says Alyssa Wilson, RDN, a metabolic success coach for Signos.

Beta-sitosterol is a phytosterol that is similar in structure to cholesterol and leads to lower levels of cholesterol in the body via the hepatobiliary system (through excretion).

You may not associate avocados with fiber, but they have a fair amount of it. "A medium-sized avocado contains 3.4 grams of fiber—9 to 16% of our daily fiber needs," says Heather Munnelly, FNTP, a functional nutritional therapy practitioner. "Whole food fiber leads to a diverse and robust microbiota. The healthier our gut bacteria are, the healthier we are."

Wilson adds that with a healthy gut and adequate fiber comes regular bowel movements—an essential part of the body's detoxification system.

Munnelly says that most fruits contain high amounts of sugar that are then quickly digested by the body. Avocados are different, however, and instead contain high levels of oleic acid, the same fatty acid found in avocado oil and olive oil. Oleic acid has several health benefits, but a big one is related to skin health.

The skin is a metabolically active organ, meaning it can use fatty acids like oleic acid3 in order to lock in moisture.

"Avocados are packed with anti-inflammatory compounds like carotenoids, vitamins C and E, and phenolic compounds," says Wilson. "All of these substances have been shown to protect against oxidative damage and chronic disease while improving cognitive function."

Oleic acid plays a role here, too, says Munnelly. Previous research has found that diets high in oleic acid have a positive impact against inflammatory-related diseases4 and activate the pathways of certain immune-boosting cells.

Not exactly. "While avocados don't directly burn fat, they are a good source of nutrients to support weight loss or maintain weight," Wilson explains. "The high fat and fiber content in avocados can help people feel more satiated, which helps to regulate appetite. And we know that people who eat fiber-rich foods, like fruits and vegetables, tend to maintain a healthier body weight7 compared to those who don't."

A study published in the Journal of the American Heart Association helps bust the belly fat myth. The subjects were split into two groups: One group ate a large avocado every day for six months, while the other made no changes to their diet. After six months, the researchers found no differences in belly fat between the two groups. However, the group that ate a daily avocado did experience a decrease in total and LDL cholesterol.

"This proves an important point: There are no silver bullets in nutrition," says Munnelly. "Eating avocados but doing 10 other things in your daily life that contribute to high cholesterol and extra belly fat might not get you the results you're looking for."

Perhaps this is an unexpected benefit of avocados, but Wilson says they are rich in two carotenoids: lutein and zeaxanthin. "These two phytochemicals are found in eye tissue and help protect against eye damage8, like that from UV light," she says.

One reason to love avocados is that they're super versatile: You can eat your avo in guacamole, smother it on a slice of toast, add it to your smoothie for extra creaminess, or add it as a garnish to an omelet, salad, or chili.

Research has even found that eating avocado alongside other whole plant foods helps increase the body's absorption of phytonutrients such as beta-carotene, lycopene, lutein, and zeaxanthin, adds Munnelly.

Avocados grow best in the warm, humid conditions of South and Central America. This means that in the U.S., "avocados often need to be shipped long distances to reach the supermarket," says Munnelly. "We know that transportation is a significant contributor to climate change gas emissions12. When possible, try to purchase avocados that are grown as close to you as possible."

Not to mention, according to a water footprint calculator, it takes 60 gallons of water to grow just one avo.