What kind of fat do avocados have

Some nutrients are fat-soluble, meaning that they need to be combined with fat in order to be utilized. Vitamins A, D, E and K are fat-soluble , along with antioxidants like carotenoids.

One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption 2. So, not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating. This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.

Studies have shown that eating avocado or avocado oil with vegetables can dramatically increase the number of antioxidants you take in.

Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves. This includes the carotenoids lutein and zeaxanthin, which are incredibly important for eye health 27 , Avocados are high in antioxidants, including lutein and zeaxanthin.

These nutrients are very important for eye health and lower your risk of macular degeneration and cataracts. Test-tube studies suggest 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 in a laboratory Human-based research is unavailable.

Some test-tube studies have shown that nutrients in avocados may have benefits in preventing prostate cancer and lowering side effects of chemotherapy. However, human-based research is lacking.

Arthritis is a common problem in Western countries. There are many types of this condition, which are often chronic problems that people have for the rest of their lives. Multiple studies suggest that avocado and soybean oil extracts — called avocado and soybean unsaponifiables — can reduce osteoarthritis 33 , Studies have shown that avocado and soybean oil extracts can significantly reduce symptoms of osteoarthritis. There is some evidence that avocados are a weight loss friendly food.

Should this hold true in the long term, then including avocados in your diet may help you naturally eat fewer calories and make it easier for you to stick to healthy eating habits.

Avocados are also high in fiber and very low in carbs , two attributes that should help promote weight loss as well, at least in the context of a healthy, real-food-based diet. Furthermore, avocados are low in carbs and a great source of fiber. Each serving contains only 9 grams of carbs, 7 of which come from fiber. Although avocados are technically a fruit, nutritionally they are considered to be a source of fat.

Unlike other fruits, avocados are very high in fat. Avocados contain mostly monounsaturated fat, plus a small amount of saturated fat and polyunsaturated fat. Most of that monounsaturated fat is oleic acid, the same fatty acid found in olives and olive oil.

This type of fat is considered to be very healthy. Numerous studies have linked oleic acid to health benefits, such as decreased inflammation and a lower risk of developing heart disease 4 , 5. Several studies have also shown that replacing some saturated fat in the diet with monounsaturated fat or polyunsaturated fat can lead to health benefits. One review of 10 studies found that replacing some fats in the diet with avocado may decrease total cholesterol by an average of Another study compared moderate-fat diets containing either avocados or oils high in oleic acid.

The diet containing avocados improved blood lipid levels even more than a diet with oils that were high in oleic acid 8. It was also the only diet to decrease the number of LDL particles. Phytosterols are plant compounds believed to have positive effects on heart health 3. Avocados contain a high amount of heart-healthy monounsaturated fats similar to those found in olive oil.

Foods that are high in fat or fiber can help you feel more full and satisfied after eating. This is partly because fat and fiber slow the release of food from your stomach 9 , This causes you to feel full for longer and can mean you end up going longer between meals, potentially even eating fewer calories overall. Avocados are high in both fat and fiber, meaning they should have a strong effect on feelings of fullness. One study looked at how eating a meal that included avocado affected the appetite of overweight and obese people People who ate half an avocado with their lunch had a decreased desire to eat for up to five hours afterward, although the effect was strongest within the first three hours.

Where Do Avocados Fit In? Email to a Friend. Email this to a friend. This article from LoveOneToday. Found this article on LoveOneToday. Found this educational resource on LoveOneToday. The Avocado Nutrition Center is the premier leader of avocado nutrition research.

Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals. Eating fat slows the breakdown of carbohydrates, which helps keep blood sugar levels stable.

Roughly half an avocado, or grams g , contains :. Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and even helps support the immune system.

Learn more about the different types of fat here. In every g of avocado there are 76 milligrams of a natural plant sterol called beta sitosterol. Regularly consuming beta sitosterol and other plant sterols may help maintain healthy cholesterol levels, which are important for heart health. Avocados contain lutein and zeaxanthin , two phytochemicals present in eye tissue. They provide antioxidant protection to help minimize damage, including from UV light. The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants , such as beta carotene.

As a result, adding avocados to the diet may help reduce the risk of developing age-related macular degeneration. This nutrient is often overlooked but is essential for bone health. Taking in enough vitamin K can support bone health by increasing calcium absorption and reducing the urinary excretion of calcium.

Studies have not yet assessed a direct link between avocado consumption and a reduction in cancer risk. However, avocados do contain compounds that may help prevent the onset of some cancers.

Research has associated an optimal intake of folate with a reduced risk of developing colon, stomach, pancreatic, and cervical cancers. However, the mechanism behind this association remains unclear. Avocados also contain high levels of phytochemicals and carotenoids, which may have anticancer properties. Studies have shown that carotenoids, specifically, may protect against cancer progression.

A review highlighted the potential benefits of avocado consumption in relation to breast, oral, and throat cancers. However, these associations are typically the result of test tube studies, not controlled human trials. Further research is necessary to confirm these associations. Folate is important for a healthy pregnancy.

Adequate intake reduces the risk of miscarriage and neural tube abnormalities.