Avocado
Persea americana
Fruits. Latin American & Amazon and Modern nutrition.
Also called Alligator pear, Aguacate, Palta
Pinyin: Niú Yóu Guǒ
Spanish: Aguacate (palta)
Avocado is a creamy green fruit rich in healthy monounsaturated fat, eaten on its own, in guacamole or as oil.
Did you know? Avocado trees belong to the laurel family, the same family as cinnamon and bay leaves.
What it may help, and how strong the proof is
- Cholesterol. Several small trials show that eating avocado in place of other fats can lower LDL (bad) cholesterol. The effect is modest and the studies are short.Early proof
- Eyes & vision. Avocado contains lutein and zeaxanthin, pigments that support eye health. Proof that avocado itself protects the eyes is lacking.Traditional proof
- Weight. Avocado may help you feel full, but weight trials are small and mixed.Traditional proof
Parts of the body
Traditional use
Avocados were eaten in Mesoamerica and the Andes for thousands of years. Leaf teas are used in Mexican folk medicine, but they are not well studied.
How it is classified
- Herbal actions
- Nutritive, Antioxidant. Energy: neutral.
How people take it
Trials of cholesterol used about half to one avocado a day, swapped in for other fats. Avocado oil is used for cooking and in skin products.
Food, oil and topical.
Where to get it
Grown on evergreen trees in Mexico (the largest producer), Peru, Colombia, Chile, the Dominican Republic and California. Sold whole, as pulp, frozen, and as oil. Key nutrients: monounsaturated fat, fiber, potassium, folate and vitamin K.
Be careful
Avocados are high in calories, so large amounts can add weight. The pit and leaves are not for eating. People with latex allergy can react to avocado.
Avoid if: latex allergy.
Mixing with other things
- Works well together
Tomato and avocado are a classic salad and guacamole pair.
- Works well together
Lime juice is squeezed on guacamole for flavor and to slow browning.
- Worth knowingBlood thinners (warfarin, Eliquis, Xarelto, Plavix, daily aspirin)
Avocado has some vitamin K. Keep amounts steady if you take warfarin.
The honest take
Avocados are a nutritious food, and the cholesterol benefit has real but modest support in trials. The superfood hype is bigger than the evidence. Very large amounts add a lot of calories.