Dr. Tran Thi Tra Phuong, Deputy Head of the Nutrition Department at K National Center Hospital, explains that the nutrients and oils from avocados are commonly used in both health and beauty products.

Avocado oil consists of 71% monounsaturated fatty acids (MUFA), 13% polyunsaturated fatty acids (PUFA), and 16% saturated fatty acids (SFA). Additionally, the fruit contains 70% insoluble fiber and 30% soluble fiber, making it a nutritious powerhouse.

Here are nine health benefits of eating avocados regularly:

1. Good for heart health

Avocados help reduce “bad” cholesterol levels thanks to their monounsaturated fats, vitamin B6, and potassium content. Regular consumption can improve blood fat levels, which is crucial for reducing the risk of cardiovascular diseases.

2. Promotes brain health

Rich in B vitamins, including folate, avocados play a key role in brain health by supporting metabolism and neurotransmitter production. Folate and vitamin B12 are linked to a reduced risk of cognitive decline, depression, Alzheimer’s disease, and strokes.

3. Supports healthy eyesight

Avocados are loaded with lutein, a carotenoid with antioxidant properties that helps protect eye tissues from UV damage. Lutein, along with zeaxanthin, is absorbed into the macula of the eye, helping improve age- eye function and protecting against vision disorders.

4. Stronger bones

Avocados are a good source of vitamin K, which is essential for bone regeneration and calcium metabolism. The carotenoids in avocados also help reduce the risk of cartilage damage, promoting better joint and bone health.

5. Supports muscle recovery

High in potassium, avocados aid in muscle function and recovery. Dr. Phuong recommends consuming avocados post-workout to help replenish lost minerals and promote muscle healing.

6. Improves skin health

The omega-3 fatty acids and vitamin E in avocados support skin health by helping to repair damage caused by acne, eczema, pimples, or scratches. Applying avocado oil can help even out skin tone and restore a youthful complexion.

7. Promotes hair growth

Avocados contain essential vitamins and minerals that contribute to overall health, including hair growth. The unsaturated oils in avocados penetrate the hair more effectively than polyunsaturated fats, helping detangle hair and promoting healthier, shinier strands.

8. Helps maintain healthy weight

Including avocados in your diet can positively impact weight management. They help reduce visceral fat, enhance feelings of fullness, and regulate appetite. Avocados also support gut hormones and assist in controlling calorie intake.

9. Boosts immunity

Packed with antioxidants like beta-carotene, avocados help neutralize free radicals, slow aging, and promote a healthy immune system. With vitamins C, B6, and E, they play a vital role in bolstering immune defenses and reducing oxidative stress.

Adding avocados to your daily diet can provide numerous health benefits, from protecting the heart and brain to improving skin, hair, and weight management.