Avocado
Evidence-based nutritional information, health benefits, and longevity research for avocado. Serving size: 100g (~1/2 medium avocado)
Complete Nutritional Profile
Per 100g (~1/2 medium avocado)
Health Benefits
Evidence-based health benefits of avocado
Rich in heart-healthy monounsaturated fats (oleic acid) for cardiovascular health
Exceptionally high in potassium (more than bananas) for blood pressure regulation
High fiber content supports gut health and metabolic function
Lutein for eye health and cognitive function
Enhances absorption of fat-soluble nutrients from other foods
Anti-inflammatory properties support overall health
Longevity & Healthspan Research
Latest scientific evidence on avocado and healthy aging
How to Use Avocado
1/2 to 1 avocado (100-150g) daily. Studies showing cardiovascular benefits used 2+ servings per week.
- Raw/fresh: Maximum nutrient retention
- Guacamole: Add vegetables for additional nutrients
- Sliced on toast or salads: Enhances nutrient absorption
- Avoid: Oxidation (browning) by adding lemon juice
Healthy fats in avocado enhance absorption of fat-soluble vitamins (A, D, E, K) and carotenoids from vegetables consumed in same meal.
- Combine with vegetables to enhance carotenoid absorption (2-15x increase)
- Pair with tomatoes for lycopene absorption boost
- Add to leafy greens for improved vitamin K and carotenoid uptake
- Avocado allergy (cross-reactivity with latex allergy possible)
- Blood thinning medications: Vitamin K content may affect INR
- Calorie-dense: portion control important for weight management