7 health benefits of avocado (with recipes)

Avocado has excellent health benefits, it is rich in vitamins C, E and K and minerals such as potassium and magnesium, which helps to hydrate the skin and hair. In addition, it contains monounsaturated and polyunsaturated fats, such as omega-3, which acts as an antioxidant and acts in the control of cholesterol, preventing atherosclerosis.

In addition, avocado also helps to improve training performance as it is rich in energy and prevents heart disease and cancer, as it is rich in vitamins and antioxidants that strengthen the immune system and prevent the formation of atherosclerosis.

1. Contributes to beautiful, hydrated skin

The benefits of avocado for the skin are mainly to combat stretch marks, wrinkles and cellulite for being rich in vitamin C, which helps in the metabolism of collagen, a substance that gives firmness to the skin.

In addition, this fruit also has antioxidants that help to protect and prevent the aging of skin cells, giving greater elasticity and leaving the appearance more beautiful and healthy. See a good avocado vitamin recipe for smooth skin .

2. Keeps muscles strong

When consumed before physical activity, avocado helps in muscle hypertrophy, as it provides energy for training and contains proteins that help in muscle recovery.

In addition, this fruit also prevents muscle fatigue because it fights free radicals that arise due to intense exercise, causing the aging of cells and facilitating the appearance of pain.

3. Contributes to a healthy pregnancy

Because it is rich in folic acid, avocados in pregnancy are important to prevent congenital diseases such as problems in the nervous system and spina bifida, which is the bad closing of the fetal spine.

To obtain this benefit, this fruit must be consumed mainly before becoming pregnant and during the first trimester of pregnancy.

4. Increases hair hydration and shine

When used in hair masks, avocado increases the hydration of the strands because it is rich in fats and vitamins, making hair brighter and softer. Here’s an example of  an avocado recipe to moisturize your hair .

5. Helps you lose weight and prevents constipation

Because it is rich in fiber, avocado provides a feeling of satiety, regulates blood sugar levels and helps treat constipation. The fibers allow you to control your appetite and avoid excessive consumption of food and, when you drink a lot of water, it also favors the production of soft stools, facilitating evacuation.

However, it is a very caloric fruit with a lot of fat content, which is why it should be consumed only in small portions in the diets to lose weight.

6. Contributes to brain health

The main benefit of avocado to the brain is to improve memory capacity, as omega 3 improves brain function by stimulating blood circulation and increasing the ability to concentrate.

7. Prevents heart disease and cancer

Avocado, because it is rich in polyunsaturated and monounsaturated fats, helps to lower blood markers that increase the risk of heart disease, reducing total cholesterol, bad LDL cholesterol and triglycerides.

In addition, it helps to increase the production of good cholesterol (HDL), preventing atherosclerosis and taking care of heart health, which, combined with its high potassium content, favors the reduction of blood pressure and improves sexual performance.

In addition, because it is rich in antioxidants such as omega-3, vitamin C, A and E, its regular consumption helps to neutralize the formation of free radicals in the body, reducing the body’s inflammatory processes, thus preventing cancer.

Avocado nutritional information

The table shows the nutritional values ​​for each 100 g of avocado:

ComponentsAmounts per 100g of avocado
Energy160 calories
Protein1,2 g
Carbohydrates6 g
Total fat8,4 g
Monounsaturated fats6,5 g
Polyunsaturated fats1,8 g
Fibers7 g
C vitamin8,7 mg
Vitamin A32 mcg
Vitamin E2,1 mg
Folic acid11 mcg
Potassium206 mg
Match36 mg
Calcium8 mg
Magnesium15 mg

Avocado is fattening if consumed in excess because it is one of the richest fruits in fat, which, despite being of good quality, has many calories.

Healthy avocado recipes

1. Guacamole


  • 1 medium ripe avocado;
  • 2 peeled and seedless tomatoes;
  • 1 medium onion, chopped;
  • 1 chopped or crushed garlic clove;
  • 2 tablespoons of olive oil;
  • Black pepper, lemon, salt and green smell to taste.

Preparation mode

Remove and knead the avocado pulp and store it in the refrigerator. Sauté tomatoes, onions and garlic in oil and pepper, adding 1 tablespoon of water. Allow to cook for two minutes. After cooling, add with the avocado and mix until it forms a paste, then season with salt, lemon and green smell.

2. Vegetable Salad with Avocado


  • 1 tomato cut into cubes;
  • 1/2 chopped onion;
  • 1 diced cucumber;
  • 1 diced zucchini;
  • 1 diced ripe avocado;
  • Chopped parsley, salt, olive oil and lemon to taste.

Preparation mode

Mix all ingredients carefully so that the avocado does not come apart, season with parsley, salt, olive oil and lemon and serve ice cream.

3. Avocado brigadeiro with cocoa


  • 1 ripe avocado;
  • 1 spoon of unsweetened cocoa powder;
  • 1 coffee spoon of coconut oil;
  • 1 spoon of honey.

Preparation mode

Beat all the ingredients in a blender or mixer until it becomes a homogeneous mixture and leave in the refrigerator to have a firm consistency. Serve chilled.

Leave a Comment