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Nutrition of Avocado
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5 Amazing Powers of Avocados

Sep 19, 2014
TIME Health
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Avocados are one of the most rich, delicious, and satisfying foods on the planet. But as a nutritionist, I’m also happy to report that an avocado is a powerhouse superfood. These luscious gems—which are technically fruits, although I categorize them as “good” fat—are packed with anti-aging, disease fighting antioxidants, and nearly 20 different vitamins and minerals.

One study out this year found that regular avocado eaters have higher intakes of fiber, vitamins E and K, magnesium and potassium—pretty darn impressive! I eat avocado in at least one meal each day, and I love how versatile they are for cooking (more on that below), but there’s also more health-related news to share.

Check out these five amazing avocado benefits.

They boost satiety

Eating good fats helps to slow stomach emptying, which keeps you fuller longer and delays the return of hunger. Avocados, which provide about 22 grams of fat each (mostly as heart healthy monounsaturated fatty acids, or MUFAs), certainly fit the bill. In one recent study, volunteers rated feelings of satisfaction and appetite after dining on meals with or without avocado. The addition of half of an avocado to meals resulted in a significant boost in self-reported satiety and a reduced desire to eat for up to five hours. This is one of the reasons I often reach for guacamole as my salad dressing.

They’re waist whittlers

According to a recent survey, Americans are still fat-phobic, probably due to the notion that eating fat makes you fat. But the truth is eating the right types of fat is actually a savvy weight-loss strategy. In addition to upping satiety, plant-based fats like avocado provide antioxidants and fight inflammation, which have both been linked to weight management. That may be why recent research revealed that regular avocado eaters weigh less and have smaller waists, even without eating fewer calories.

They protect your ticker

The MUFAs in avocados have been shown to slash “bad” LDL cholesterol, and up “good” HDL levels—a double whammy effect that helps to lower the risk of heart disease, the #1 killer of both men and women. A recent UCLA study also uncovered some remarkable heart protective effects of avocado consumption: Compared to eating a burger without avocado, the addition of half of a Hass curbed the production of compounds that contribute to inflammation, improved blood flow, and didn’t increase triglycerides (blood fats) beyond the amounts raised by the burger alone. Avocados are also a source of potassium, a nutrient that helps reduce blood pressure by acting as a natural diuretic to sweep excess sodium and fluid out of the body, which relieves pressure on the heart and arteries (bonus: that also means avocado is a natural de-bloater!).

They’re nutrient boosters

Enjoying avocado at mealtime can help your body absorb more antioxidants from other healthy foods. In one Ohio State study, when men and women ate salads and salsa topped with 2.5 tablespoons of avocado, they absorbed over 8 times more alpha-carotene and 13 times more beta-carotene—phytonutrients known to fight cancer and heart disease. Another recent study found that pairing avocado with tomato sauce and carrots boosts absorption of the veggies’ vitamin A, a key nutrient needed for healthy skin, vision, and immunity.

They’re not just for savory dishes

I adore guacamole, but one of my favorite things about avocado is that there are so many other ways to enjoy it, including in sweet dishes. I often whip avocado into fruit smoothies, whip it into chocolaty pudding, and substitute it for butter when baking. Just trade each tablespoon of butter in recipes like brownies and cupcakes for half a tablespoon of avocado. This swap slashes calories, upgrades the nutritional quality of your goodies, and still provides the creamy texture that will leave you feeling satisfied. Try it, and send us a picture of your healthy creation!

Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics.

This article originally appeared on Health.com.

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Hungry Planet: What The World Eats

Germany: The Sturm Family of Hamburg. Food Expenditure for One Week: € 253.29 ($325.81 USD). Favorite foods: salads, shrimp, buttered vegetables, sweet rice with cinnamon and sugar, pasta.
Germany: The Sturm Family of Hamburg. Food Expenditure for One Week: € 253.29 ($325.81 USD). Favorite foods: salads, shrimp, buttered vegetables, sweet rice with cinnamon and sugar, pasta.Peter Menzel, from the book, "Hungry Planet: What the World Eats."
Germany: The Sturm Family of Hamburg. Food Expenditure for One Week: € 253.29 ($325.81 USD). Favorite foods: salads, shrimp, buttered vegetables, sweet rice with cinnamon and sugar, pasta.
Valle Ottersland-Dahl Family. Gunhild Valle Ottersland, 45, her husband Tor Erik Dahn, 39, and their three children, Olav, 6 Hakon, 3, and Sverre, 1.5 of Gjettum, Norway, with their typical week's worth of food in June. Food expenditure for one week: 2211.97 Norwegian Kroner; $379.41 USD. Model-Released.
Japan: The Ukita family of Kodaira City. Food expenditure for one week: 37,699 Yen or $317.25. Favorite foods: sashimi, fruit, cake, potato chips.
Italy: The Manzo family of Sicily. Food expenditure for one week: 214.36 Euros or $260.11. Favorite foods: fish, pasta with ragu, hot dogs, frozen fish sticks.
Chad: The Aboubakar family of Breidjing Camp. Food expenditure for one week: 685 CFA Francs or $1.23. Favorite foods: soup with fresh sheep meat.
Kuwait: The Al Haggan family of Kuwait City. Food expenditure for one week: 63.63 dinar or $221.45. Family recipe: Chicken biryani with basmati rice.
United States: The Revis family of North Carolina. Food expenditure for one week: $341.98. Favorite foods: spaghetti, potatoes, sesame chicken.
Mexico: The Casales family of Cuernavaca. Food expenditure for one week: 1,862.78 Mexican Pesos or $189.09. Favorite foods: pizza, crab, pasta, chicken.
China: The Dong family of Beijing. Food expenditure for one week: 1,233.76 Yuan or $155.06. Favorite foods: fried shredded pork with sweet and sour sauce.
Poland: The Sobczynscy family of Konstancin-Jeziorna. Food expenditure for one week: 582.48 Zlotys or $151.27. Family recipe: Pig's knuckles with carrots, celery and parsnips.
Egypt: The Ahmed family of Cairo. Food expenditure for one week: 387.85 Egyptian Pounds or $68.53. Family recipe: Okra and mutton.
Ecuador: The Ayme family of Tingo. Food expenditure for one week: $31.55. Family recipe: Potato soup with cabbage.
United States: The Caven family of California. Food expenditure for one week: $159.18. Favorite foods: beef stew, berry yogurt sundae, clam chowder, ice cream.
Mongolia: The Batsuuri family of Ulaanbaatar. Food expenditure for one week: 41,985.85 togrogs or $40.02. Family recipe: Mutton dumplings.
Great Britain: The Bainton family of Cllingbourne Ducis. Food expenditure for one week: 155.54 British Pounds or $253.15. Favorite foods: avocado, mayonnaise sandwich, prawn cocktail, chocolate fudge cake with cream.
Bhutan: The Namgay family of Shingkhey Village. Food expenditure for one week: 224.93 ngultrum or $5.03. Family recipe: Mushroom, cheese and pork.
Australia: The Browns of River View - Food expenditure for one week: 481.14 Australian dollars or US$376.45. Family Recipe: Marge Brown's Quandong (an Australian peach) Pie, Yogurt.
Norway: The Glad Ostensen family in Gjerdrum. Food expenditure for one week: 4265.89 Norwegian Kroner or $731.71. Favorite foods: mutton in cabbage, lasagne, and chocolate.
Guatemala: The Mendozas of Todos Santos - Food expenditure for one week: 573 Quetzales or $75.70. Family Recipe: Turkey Stew and Susana Perez Matias's Sheep Soup.
Luxembourg: The Kuttan-Kasses of Erpeldange - Food expenditure for one week: 347.64 Euros or $465.84. Favorite Foods: Shrimp pizza, Chicken in wine sauce, Turkish kebabs.
India: The Patkars of Ujjain - Food expenditure for one week: 1,636.25 rupees or $39.27. Family Recipe: Sangeeta Patkar's Poha (Rice Flakes).
United States: The Fernandezes of Texas - Food expenditure for one week: $242.48. Favorite Foods: Shrimp with Alfredo sauce, chicken mole, barbecue ribs, pizza.
Mali: The Natomos of Kouakourou - Food expenditure for one week: 17,670 francs or $26.39. Family Recipe: Natomo Family Rice Dish.
Canada: The Melansons of Iqaluit, Nunavut Territory - Food expenditure for one week: US$345. Favorite Foods: narwhal, polar bear, extra cheese stuffed crust pizza, watermelon.
France: The Le Moines of Montreuil - Food expenditure for one week: 315.17 euros or $419.95. Favorite Foods: Delphine Le Moine's Apricot Tarts, pasta carbonara, Thai food.
Greenland: The Madsens of Cap Hope - Food expenditure for one week: 1,928.80 Danish krone or $277.12. Favorite Foods: polar bear, narwhal skin, seal stew.
Turkey: The Celiks of Istanbul - Food expenditure for one week: 198.48 New Turkish liras or $145.88. Favorite Foods: Melahat's Puffed Pastries.
Germany: The Sturm Family of Hamburg. Food Expenditure for One Week: € 253.29 ($325.81 USD). Favorite foods: salads, s
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Peter Menzel, from the book, "Hungry Planet: What the World
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