11 Healthy Reasons to Eat Avocado and What to Do With the Pit

11 Healthy Reasons to Eat Avocado and What to Do With the Pit
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I just love it when I can eat food that not only tastes delicious, but is also nutritious and healthy. That’s how I would describe avocado. It is a superfood, but unlike some other superfoods that are hard to consume unless disguised as something else, avocado is yummy and can be prepared in so many different ways.


For a long time many people counted calories indiscriminately and feared fats, so they avoided this wonderful fatty fruit. But now the verdict is out – the fats avocado contains are healthy for you, and calorie counting is overrated. So it’s official: I can eat avocados to my heart’s content. Here are some good reasons why:

1. Avocados are rich in carotenoids and also help their absorption from other fruits and vegetables

Carotenoids are natural plant pigments. They are very powerful antioxidants and some types can be turned into vitamin A, which is essential for the health of your eyes. Carotenoids are soluble in fat, so they need a fatty environment to be absorbed. If you eat a fat-rich avocado together with other fruits and vegetables that contain carotenoids, the body will be able to use these antioxidant better. Adding a few slices of avocado to your salad should do the trick. You can learn more about antioxidants in my previous article about 9 amazing antioxidants for great health.

2. Avocados make you feel full and help you lose weight

This fact might come as a bit of a surprise, considering the fruit’s caloric value (half a medium-sized avocado contains 138 calories). However, because avocado makes you feel full, you actually tend to eat less. Also, avocado contains oleic acid, which activates part of the brain responsible for feeling full. What’s more, recent research shows that eating healthy unsaturated fats can help with your dieting efforts. You can also find here the best foods that help fight belly fat.

3. Avocados are good for the heart and reduce the risk of heart attack

Since avocados are an excellent source of healthy fats, they boost your good cholesterol levels – the high density lipoprotein or HDL cholesterol. For HDL, higher numbers are always welcomed. HDL prevents heart disease and stroke. So if you have a family history of heart attack, make sure that you stock some avocados in your kitchen.

4. Avocados lower your bad cholesterol levels


Just as avocados increase HDL or ‘good cholesterol’, they reduce LDL or ‘bad cholesterol’. The oleic acid helps reduce your overall cholesterol levels, and particularly the damaging LDL cholesterol, which is blamed for cardiovascular disease. If you are battling with high cholesterol levels, avocado might be your perfect savior. Find here more simple and effective ways to reduce cholesterol.

5. Avocados are high in folate and reduce the risk of birth defects

This one is particularly interesting for pregnant women, who need to take folic acid supplements during their pregnancy. It turns out avocado is very rich in folate – a vitamin which prevents birth defects. One cup of avocado contains a quarter of your daily recommended intake. Folic acid is important for the health of your cells, as it prevents cell changes that could lead to cancer, so everyone should consume enough of it.

6. Not many chemicals can touch avocados so they are safe to eat

If you’re worried about the pesticides in your food, you’ll be happy to hear that due to their thick skin, avocados are very resistant to pesticide contamination. Also, bugs don’t attack them so much, so fewer pesticides are used in the first place. And indeed avocados were on the top of the list of fruits and veggies with the least pesticides for 2014. So who said that having thick skin is a bad thing?

7. Avocados have anti-cancerous properties

Avocados contain plenty of phytonutrients. These increase the amount of antioxidants in your body which fight free radicals, which have the potential to cause damage to cells, including damage that may lead to cancer. Avocados may inhibit oral cancer and prostate cancer, as well as some other malignant diseases. Find here more foods that protect against cancer development.


8. Avocados are a good source of essential vitamins and minerals

Did you know that avocados contain more potassium than bananas? They are also rich in vitamin K, vitamin B5 and vitamin B6. They hide a substantial amount of vitamin C inside their rich meat. Vitamin C is an antioxidant and it’s important for the upkeep of your immune system.

9. Avocados are rich in dietary fibers

Consuming enough fibers is essential for your gut and overall health. With avocado, constipation can become a worry of the past. Dietary fibers also help reduce cholesterol and blood sugar levels. The good news is that one avocado contains almost half of your daily recommended intake of fiber.

10. Avocados improve brain function and might help prevent dementia


I saved my favorite avocado healthiness for the end. Who would think that eating guacamole can improve your brain function? Well, according to research, avocados are up there with blueberries in promoting brain health. They contribute to healthy blood flow and reduce blood pressure, so your brain gets nourished without any interruptions. High blood pressure is often associates with cognitive decline, so keeping it within normal values will keep your little grey cells in optimal shape for old age. You can find here more ways to improve your brain function naturally.

11. Avocados have anti inflammatory properties

Avocado helps to prevent inflammation in the body, especially problems involving arthritis, due to several factors. It contains phytosterols that are a major portion of avocado fats. These phytosterols are important supporters of our inflammatory system that help keep inflammation under control. Also its high content of carotenoids, as well as other nutrients, is a key factor in the anti-inflammatory properties of this fruit. Find here more foods to reduce inflammation in your body.

Eating avocado and using the seed is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.

How to eat avocado pits for nutrition

You might be as tempted as I am now to live on avocados only, but remember that no extreme is good for you. A half to one avocado should be your daily dose. And if you were thinking of discarding its hard pit after eating your delicious treat, think again.

Avocado seeds not only grow into beautiful plants, they can also be used in your kitchen and are increasingly recognized for their healing potential. Some indigenous cultures have been using avocado seeds for medicinal purposes for centuries, especially as a digestive remedy to cure diarrhea and dysentery.

Add the whole pit to you other smoothie ingredients and use a super strong and heavy duty food processor such as Vitamix. The seeds contain flavonols that give them anti-cancerous properties. They are also rich in antioxidants, soluble fiber and potassium. If you want to focus on its potassium value, go for the immature fruits – as the fruit ripens, the levels of potassium decline.

So enjoy your next avocado-enriched meal – it’s a healthy pleasure worth indulging in!

Read about other fruits you should add to your diet:
1. 7 Health Benefits of Bananas
2. 10 Amazing Reasons to Eat Papaya
3. How to Use Watermelon As a Medicine

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8 Responses to 11 Healthy Reasons to Eat Avocado and What to Do With the Pit

  1. Matthew Dube says:

    Very resourceful column , I just love reading it, there is all the answers one would want to ask about nutrition

  2. Lisa L Powell-Takacs says:

    Thank you, this information regarding the avocado was very educational and helpful. I was not going to ready it at first but I did and I ready everything.

  3. Cynthia says:

    Would like to download the books but my husband gets upset when I download items he says they are slowing down our tablet. Is there another way I can view them? Like buy them on CD. Can’t download from this tablet. Or I should say I can’t burn them because we only have a tablet please help me your books look very inviting?
    Cynthia Keach

    • Jenny says:

      Hi Cynthia, the e-books are not available on CD, only as a download link. You only need to download it once and then you save it to your mobile device or PC and view it from there. They come as a PDF file.

  4. Tee says:

    I am a health freak and I love love avos, in smoothies, salads, sandwiches, snacks… Also put them on my hair and skin. But I haven’t tried the pit. Now that you said I am going to. A friend of mine told me its good as a foot soak, for removing rough skin. What do you think of the papaya seeds? A friend whose parents lived beyond 90 told me her father chewed them a lot. I tried once and I threw up immediately (sorry, this sound disgusting).

  5. Ngozi ngoka ikegwuoha says:

    Lately l have been feasting on avocado to acheive a flat tummy without realising these other benefits. Thanks jenny. Talking about flat tummy how many tea cups of green tea is too much or just right for a day.

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