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Avocado: 15 "Tasteless Fruit" Benefits | Properties | Calorific Value | Weight Loss

If you want to lose weight, then avocado fruit is very beneficial in weight loss and can provide satiety at inappropriate moments. While most are high in carbohydrates, avocados are primarily fatty fruits.


Firstly, this characteristic (fatty) does not taste good, so many people avoid its consumption and exclude avocado from the list of allowed fruits in the diet, fame made only for its high Calorific value. For, let's leave on the various benefits of avocado.

However, the lipids in avocados are very healthy, and fruit can be a great option in a balanced diet.

What is a Balanced Diet 

Now we will clarify the benefits of avocado for our health, what it is for, and its main properties. On the contrary, it can improve your quality of life and still help you maintain a good shape.

What is Avocado?

Avocado is a fruit native to Mexico and Central America, belonging to the genus Persia americana. There are countless cultivars of fruit for thousands of years of cultivation. 

The Main producers Of Avocado today are :

  • Mexico,
  • Chile 
  • the United States
  • Indonesia
  • the Dominican Republic
  • Colombia
  • Peru
  • Brazil
  • China 
  • Guatemala. 

Avocado fruit tastes like butter, also called "Butter Fruit."

Colour Of Avocado

Externally, the avocado is bright green and darkens as it ripens, almost black. The pulp is light green or yellow and has a creamy texture. Inside we find a big stone, which is an avocado seed.

Properties of Avocado

A small avocado with 150 grams of pulp (about 1 cup) provides 240 calories, 22 grams of fat, 13 grams of carbohydrates, 3 grams of protein and 10 grams of fibre. Therefore, avocado is not a low-calorie fruit, but its difference lies in its fat composition. About 70% of the fat found in avocados is monounsaturated, primarily oleic acid, and the rest is polyunsaturated (Omega-6 and Omega-3) and saturated (palmitic acid) fats.

Its omega-3 to omega-6 ratio is more than 10:1. It is believed that an imbalance in these ratios causes inflammation and certain diseases. Health officials in many countries recommend a ratio of 5:1, even as 2:1 can be found. Thus, despite the benefits of avocados and monounsaturated fats, it is essential to look for sources rich in omega-3s to compensate for the omega-6 intake in avocados.

The amount of fibre present in avocados is also impressive. 10 grams corresponds to 40% of the daily recommended fibre.

In addition to macronutrients, avocados contain a wide variety of vitamins and minerals. Highlights include B-complex vitamins C, A, E, A, copper, manganese, magnesium, phosphorus, potassium and zinc.

Calorific Value

Does avocado have a high calorific value? Yes, but it's essential to consider the choices you make for your meals; Analyze the foods you choose for your diet and look for functional replacements for your body.

Avocado has an average of 180 calories in 100 grams. Does it contain fat? Yes, but they are good fats. These monounsaturated fats are essential for controlling cholesterol and lowering triglycerides. It is also indicated for the treatment and prevention of heart diseases.

Carotenoid Antioxidant in Avocado

The fruit helps absorb lycopene and beta-carotene, as the carotenoids are fat-soluble avocados can offer. They will be able to help protect your body's cells. This benefit can be achieved by adding at least 150 grams of avocado to a traditional salad. This result can also be achieved by adding avocado oil, which you can buy at health food stores.

Below you can learn about the primary carotenoid antioxidants contained in avocados:

  • Alpha-carotene
  • Beta Carotene
  • Beta cryptoxanthin
  • Lutein
  • Neoxanthin
  • Violexanthin
  • Zeaxanthin
  • Rich Source of Nutrients and Vitamins

Avocado is a treasure trove of vitamins and nutrients essential for the balance of an organism. It contains mineral salts like potassium, iron, calcium and magnesium. You can enjoy the many benefits of avocado through the vitamins A, C, E, K and B complex vitamins, which we'll look at below.

What is avocado for?

In Brazil, avocados are widely consumed fresh, beaten or crushed with milk, many with added sugar or lemon. Abroad, the most popular way to use avocados is in savoury dishes—the most common is in the preparation of guacamole, a Mexican-origin sauce that, in addition to avocado, includes onions, tomatoes, cilantro, lemon juice, and other spices. Huh.

It can also be used as a substitute for oils and fats in some dishes and bread. And used in toast, in the preparation of sandwiches, and to give a special touch to salads.

Including avocado in the diet can have many benefits due to its nutritional composition, which is rich in "friendly" fats and healthy phytonutrients.

15 Avocado Benefits for Health and Wellness

1. Increases Carotenoid Absorption

Many foods contain red or orange pigments called carotenoids. Examples are sweet potato, papaya, carrot, mango, spinach, beet and broccoli.

In the human body, carotenoids act as antioxidants and precursors for vitamin A, essential for eye health. Since it is fat-soluble, fat in the food increases the absorption of these substances. However, the foods that contain them contain very little lipids. Thus, the researchers studied the relationship between the absorption of naturally occurring carotenoids in food and the combined intake of avocados.

Avocado is rich in healthy fats and increases the absorption of carotenoids by 2 to 6 times compared to a diet without avocado. In addition to absorption, avocado also improved the conversion of carotenoids into vitamin A.

2. Anti-Inflammatory Power

Are you suffering from swelling, discomfort, and redness caused by gout? Then doctors often advise you to adopt an avocado in your regular diet to heal, So try to include avocado in your diet. It will be very effective in results and reduce the effects on your health and body.

The benefits can be recognised by avocado's positive effect on HDL cholesterol, considered good cholesterol and responsible for protecting the arteries. It can help dilate arteries and many body changes, which benefit your body's balanced and regular functioning. This benefit of avocado is provided by vitamin E, which triggers the fat to exert anti-inflammatory power.

Arthritis is an inflammatory disease that affects many people and leads to severe joint pain and other problems. Avocado components, such as monounsaturated fats, phytosterols, vitamins E and C, and carotenoids, help fight inflammation caused by arthritis, improving these patients' quality of health.

3. Reduces Stress

Avocados contain a substance called glutathione, which reduces the effects of cortisol, a stress hormone. Excess of this hormone also hinders the process of weight loss. 

Listening to Music Relieves Stress? 

Glutathione also benefits your body's detoxification and improves the functioning of your liver, thus one of the benefits of avocados and improved toxin elimination.

4. Improves Heart Health

Including avocados in a balanced diet effectively prevents and fights various heart diseases, improves lousy cholesterol (LDL) levels and reduces oxidative stress levels in the bloodstream.

One factor contributing to these benefits of avocado is its lipid composition, such as monounsaturated fats, particularly oleic acid, which represents 68% of the fat present in the fruit and has been linked to beneficial effects on heart health in several studies. It is, in addition to improving brain function and providing better cell growth and renewal. This concentration brings the structure of avocados closer to that of very healthy oils, such as olive oil.

Other important constituents are phytosterols, including beta-sitosterol, campesterol, and stigmasterol. They have an essential anti-inflammatory role, which also benefits the prevention of vascular complications.

Other vital substances are antioxidants, including carotenoids, vitamin E and vitamin C and other components with an anti-inflammatory effect, catechins and procyanidins, which are flavonoids.

These benefits can be achieved with regular consumption of about a cup or a small unit of avocado. It is always associated with an adequate diet, which balances the quantity and quality of ingested fat.

5. Cancer Prevention

The substance responsible for this power is glutathione, as described above. It can act as an inhibitor of at least 30 different carcinogens.

6. Controlling Cholesterol

Avocado increases HDL cholesterol, considered good cholesterol, and decreases LDL cholesterol, the bad cholesterol. It reduces the amount of beta-sitosterol hormone and reduces the level of dietary cholesterol.

7. Regular Bowel Flow

We know that consuming several functional foods keeps the gut flowing regularly. One of the benefits of avocado comes from the fibre in the fruit.

8. Suppresses Appetite and Reduces Weight

The benefits of avocados extend to weight loss. It is extremely rich in fibre; a 150 g serving contains 10 g of this nutrient, essential in diets for weight loss. It helps intestinal function, provides long-lasting satiety and increases glucose and cholesterol levels. It also helps in reducing peaks in blood cholesterol levels.

Research published in the Journal of Nutrition showed that people who ate half an avocado with lunch had a 40% lower desire to eat a few hours later. Including guacamole in staple food dishes also has this effect.

Monounsaturated fats, abundant in avocados, are associated with reduced abdominal fat, which is among the most dangerous risk factors for developing overweight-related diseases.

In addition to having a shallow glycemic index, avocados still contain small amounts of carbohydrates. This prevents spikes in blood glucose and insulin, which result in glucose rebound after being stored as glycogen or fat, leading to greater appetite.

Therefore, despite the high concentration of fat and calories, adding avocado to a proper diet will help you lose weight. But it requires prudence in its consumption. The maximum consumption of half an avocado per day is indicated.

9. Regulates Menstruation

You can use avocados to regulate your period. Indicate, for example, the ingestion of tea made from flowers; You can consume about 2 to 4 times a day. The menstrual cycle under control will also reduce the effects of PMS (Premenstrual Stress).

10. Vision Improvement

Avocado benefits your vision health care provided by the vitamin A in the fruit.

Top 8 proven Exercises for Better Vision

11. Healthy Hairs

There are also benefits of avocado for your hair; you can get rid of the problem of dandruff, strengthen them and even help prevent baldness.

12. Healthy Sleep

Avocado might be the ally you've been looking for to get a whole night's sleep. B-complex vitamins such as B3 can balance hormones responsible for balancing substances responsible for the brain's sleep activities. Folic acid also promotes the neurotransmitter responsible for sleep health.

13. Prevents Premature Aging and Treats Skin

The power of antioxidants can reduce the harmful effects of free radicals on the skin. The constant renewal of cells brings more vitality and health to your tissues. Your skin will be able to stay hydrated and full of nutrients for a more extended period. Avocado oil is highly sought after for these benefits of avocado.

You must have seen how to make homemade e avocado masks for more beautiful skin. This is because the nutrients in the fruit, such as good fats and vitamins, help maintain skin hydration, vitality and elasticity. Oleic acid helps reduce skin irritation and redness and improves its repair ability. Adequate intake of this fatty acid helps control sebum production by the skin, improving acne and oily skin.

Vitamin E and carotenoids help prevent oxidative damage that causes wrinkles and expression lines. Vitamin C participates in the production of collagen and elastin, the main structural components of the skin.

14. Help Build Muscle

Compared to other fruits, avocado provides 2 grams of protein in 100 grams of fruit. As we know, proteins are essential for lean mass gain and hypertrophy.

One study subjected two groups to two types of diets for 3 weeks, one high in saturated fat (palmitic acid) and the other high in monounsaturated fat (oleic acid) containing the same amount of calories. The results showed that the disposition for physical activity was about 14% higher in the group following a diet rich in oleic acid. He maintained a fast metabolism after a meal. Thus, avocados can also provide energy from healthy lipid sources for the intense workout needed to build muscle.


Regular consumption of this type of fat is also associated with improved synthesis of testosterone and growth hormone, two critical factors in muscle protein synthesis for women.

To gain lean mass, include avocado, but remember to control your intake.

15. Regulates Glucose Metabolism

As we have already mentioned, avocado has a low carbohydrate load and a low glycemic index, which reduces the generation of peaks in blood sugar and insulin, which in itself are factors that make it a good food for people with diabetes or even for non-diabetics. Huh. Those who want to benefit from keeping blood sugar levels low. High amounts of fibre are also a factor that helps in this control.

More in-depth studies are still needed, but some research points to a reduction in post-meal insulin levels and better blood sugar regulation with avocado consumption.

Also under investigation is the action of a polyol present in avocados called a person, which suppresses insulin release into the bloodstream, unlike normal sugars.

In addition, avocados are rich in vitamin K, which plays a vital role in blood clotting. Studies indicate that people who consume more of this vitamin are 19% less likely to develop diabetes. The volunteers were followed for 10 years.

Some Tips for Consuming Avocado

Avocado phytonutrients are more concentrated in the parts we don't usually eat: the skin, seeds, or pits. The part of the pulp closest to the skin can provide us with more nutrients than the central parts, so it is recommended that when peeling, use this pulp as close to the skin as possible. One way to do this is to peel it like a banana with your hands. Cut the avocado lengthwise into four parts, and then pull off the peel with your index finger and thumb. This will preserve most of the pulp, which is dark in colour and rich in phytonutrients in the skin.

People with latex allergies should consult a doctor before consuming avocado, as there is a risk of hypersensitivity.

Green avocados should be kept at room temperature. It can be placed in a bag or paper wrap to speed up ripening.

Ripe fruits should be kept in the refrigerator. If it's already shredded, a good option is to keep it in a closed container and pour a few drops of vinegar or lemon over the surface to keep the pulp from oxidising.

When adding avocado to hot dishes, it is recommended to be prepared at the lowest temperature and shortest possible time to avoid high-temperature damage to the healthy fatty acid.

In general, smaller avocados are higher in fat than larger ones.


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  1. This comment has been removed by the author.

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  3. This comment has been removed by the author.

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