September 16 is Guacamole Day. The unofficial holiday celebrates the delicious Mexican side-dish or dip made of avocados. The avocado is a rather unique fruit. While most fruit consists primarily of carbohydrate, avocado is high in healthy fats. Numerous studies show that it has powerful health benefits. Here are 12 health benefits of avocado that are supported by scientific research.

1 Avocado Is Delicious and Easy to Incorporate in Your Diet

Avocados have a creamy, rich, fatty texture and blend well with other ingredients. Therefore, it’s easy to add this fruit to your diet. Using lemon juice may prevent cut avocados from browning quickly.

2 Eating Avocado May Help You Lose Weight

Avocados may aid weight loss by keeping you full longer and making you eat fewer calories. They’re also high in fiber and low in carbs, which may promote weight loss.

3 Eating Avocado May Help You Lose Weight

Avocados may aid weight loss by keeping you full longer and making you eat fewer calories. They’re also high in fiber and low in carbs, which may promote weight loss.

4 Avocado Extract May Help Relieve Symptoms of Arthritis

Studies have shown that avocado and soybean oil extracts can significantly reduce symptoms of osteoarthritis.

5 Avocado May Help Prevent Cancer

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.

6 Avocados Are Loaded With Powerful Antioxidants That Can Protect Your Eyes

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.

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7 Their Fat Content May Help You Absorb Nutrients From Plant Foods

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

8 People Who Eat Avocados Tend to Be Healthier

One dietary survey found that people who ate avocados had a much higher nutrient intake and a lower risk of metabolic syndrome.

9 Eating Avocados Can Lower Cholesterol and Triglyceride Levels

Numerous studies have shown that eating avocado can improve heart disease risk factors like total, “bad” LDL and “good” HDL cholesterol, as well as blood triglycerides.

10 Avocados Are Loaded With Fiber

Avocados tend to be rich in fiber — about 7% by weight, which is very high compared to most other foods. Fiber may have important benefits for weight loss and metabolic health.

11 Avocado Is Loaded With Heart-Healthy Monounsaturated Fatty Acids

Avocados and avocado oil are high in monounsaturated oleic acid, a heart-healthy fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.

12 They Contain More Potassium Than Bananas

Potassium is an important mineral that most people don’t get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.

How do you like to eat avocado?

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