The avocado is a rather unique type of fruit.
Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats.
Numerous studies show that it has powerful beneficial effects on health.
Here are 12 health benefits of avocado, that are supported by scientific research.

1. Avocado is Incredibly Nutritious
   What we refer to as "avocado" is the fruit of the avocado tree, called Persea americana.
   This fruit is prized for its high nutrient value and is added to all sorts of dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.
   These days, the avocado has become an incredibly popular food among health conscious individuals. It is often referred to as a superfood... which is not surprising given its health properties.
   There are many kinds of avocados, and the shape (from pear-shaped to round) and color (from green to black) can vary between them. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).
   The most popular type is called Hass avocado.
   It is often called "alligator pear," which is very descriptive because it tends to be shaped like a pear and have green, bumpy skin... like an alligator.
   The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.
   Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
   Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving:
   • Vitamin K: 26% of the RDA.
   • Folate: 20% of the RDA.
   • Vitamin C: 17% of the RDA.
   • Potassium: 14% of the RDA.
   • Vitamin B5: 14% of the RDA.
   • Vitamin B6: 13% of the RDA.
   • Vitamin E: 10% of the RDA.
   • Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
   This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 "net" carbs, making this a low-carb friendly plant food.
   Avocados do not contain any cholesterol or sodium, and are low in saturated fat. I personally don't think that matters, but this is one of the reasons they are favored by many "old school" experts who still believe these things are inherently harmful.
2. They Contain More Potassium Than Bananas
   Potassium is a nutrient that most people aren't getting enough of
   This nutrient helps maintain electrical gradients in the body's cells and serves various important functions.
   Avocados are actually very high in potassium... with a 100 gram (3.5 ounce) serving containing 14% of the RDA, compared to 10% in bananas, which are a typical high potassium food.
   Several studies show that having a high potassium intake is linked to reduced blood pressure, a major risk factor for heart attacks, strokes and kidney failure
3. Avocado is Loaded With Heart-Healthy Monounsaturated Fatty Acids
   Again, avocado is a high fat food.
   In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.
   But they don't just contain any fat... the majority of the fat in avocado is oleic acid.
   This is a monounsaturated fatty acid that is also the major component in olive oil and believed to be responsible for some of its beneficial effects.
   Oleic acid has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer
   The fats in avocado are also pretty resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.
4. Avocados Are Loaded With Fiber

Fiber is another nutrient found in relatively large amounts in avocado.
Fiber is indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases

1. Eating Avocados Can Lower Cholesterol and Triglyceride Levels
   Heart disease is the most common cause of death in the world (16).
   It is known that several blood markers are linked to an increased risk.
   This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.
   The effects of avocado on some of these risk factors has been studied in 8 human controlled trials.
2. People Who Eat Avocados Tend to be Healthier
   One study looked at the dietary habits and health of people who eat avocados.
   They analyzed data from 17,567 participants in the NHANES survey in the U.S.
   Avocado consumers were found to be much healthier than people who didn't eat avocados.
   They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes.
   People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had more HDL (the "good") cholesterol.
   However... correlation does not imply causation and there is no guarantee that the avocados caused these people to be in better health.
3. Avocados Are Loaded With Powerful Antioxidants That Can Protect The Eyes
   Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.
   This includes nutrients called Lutein and Zeaxanthin, which are incredibly important for eye health
4. Avocado May Help Prevent Cancer
   There is limited evidence that avocado may be beneficial in preventing cancer.
   One study showed that it may help reduce side effects of chemotherapy in human lymphocytes.
   Avocado extract has also been shown to inhibit the growth of prostate cancer cells
5. Avocado Extract May Help Relieve Symptoms of Arthritis
   Arthritis is a common problem in Western countries. There are many types of arthritis, and these are often chronic problems that people have for the rest of their lives.
   Multiple studies have shown that extracts from avocado and soybean oil, called Avocado and Soybean unsaponifiables, can reduce symptoms of arthritis of the bones, called osteoarthritis