Hass avocados, the most common commercial avocado cultivars in the world, contain a variety of essential nutrients and important phytochemicals. Although the official avocado serving is one-fifth of a fruit (30 g), according to NHANES analysis the average consumption is one-half an avocado (68 g), which provides a nutrient and phytochemical dense food consisting of the following: dietary fiber (4.6 g), total sugar (0.2 g), potassium (345 mg), sodium (5.5 mg), magnesium (19.5 mg), vitamin A (43 μg), vitamin C (6.0 mg), vitamin E (1.3 mg), vitamin K1 (14 μg), folate (60 mg), vitamin B-6 (0.2 mg), niacin (1.3 mg), pantothenic acid (1.0 mg), riboflavin (0.1 mg), choline (10 mg), lutein/zeaxanthin (185 μg), phytosterols (57 mg), and high-monounsaturated fatty acids (6.7 g) and 114 kcals or 1.7 kcal/g. The avocado oil consists of 71% monounsaturated fatty acids (MUFA), 13% polyunsaturated fatty acids (PUFA), and 16% saturated fatty acids (SFA), which helps to promote healthy blood lipid profiles and enhance the bioavailability of fat soluble vitamins and phytochemicals from the avocado or other fruits and vegetables, naturally low in fat, which are consumed with avocados. There are eight preliminary clinical studies showing that avocado consumption helps support cardiovascular health. Exploratory studies suggest that avocados may support weight management and healthy aging.

BackgroundAvocados contain monounsaturated fatty acids (MUFA) dietary fiber, essential nutrients and phytochemicals. However, no epidemiologic data exist on their effects on diet quality, weight management and other metabolic disease risk factors. The objective of this research was to investigate the relationships between avocado consumption and overall diet quality, energy and nutrient intakes, physiological indicators of health, and risk of metabolic syndrome.MethodsAvocado consumption and nutrition data were based on 24-hour dietary recalls collected by trained NHANES interviewers using the USDA Automated Multiple Pass Method (AMPM). Physiological data were collected from physical examinations conducted in NHANES Mobile Examination Centers. Diet quality was calculated using the USDA’s Healthy Eating Index-2005. Subjects included 17,567 US adults  ≥ 19 years of age (49% female), including 347 avocado consumers (50% female), examined in NHANES 2001–2008. Least square means, standard errors, and ANOVA were determined using appropriate sample weights, with adjustments for age, gender, ethnicity, and other covariates depending on dependent variable of interest.ResultsAvocado consumers had significantly higher intakes of vegetables (p < 0.05); fruit, diet quality, total fat, monounsaturated and polyunsaturated fats, dietary fiber, vitamins E, K, magnesium, and potassium (p < 0.0001); vitamin K (p = 0.0013); and lower intakes of added sugars (p < 0.0001). No significant differences were seen in calorie or sodium intakes. Body weight, BMI, and waist circumference were significantly lower (p < 0.01), and HDL-C was higher (p < 0.01) in avocado consumers. The odds ratio for metabolic syndrome was 50% (95th CI: 0.32-0.72) lower in avocado consumers vs. non-consumers.ConclusionsAvocado consumption is associated with improved overall diet quality, nutrient intake, and reduced risk of metabolic syndrome. Dietitians should be aware of the beneficial associations between avocado intake, diet and health when making dietary recommendations.

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The association of avocado consumption with nutrient intakes and health parameters in adults (19+ years) was examined using the National Health and Nutrition Examination Survey (NHANES) 2001–2006 data (n=14,484; 52% females). Avocado consumers (n=273; 62% females) were defined as those consuming any amount of avocado (mean consumption was 68.1 ± 6.0 g/d) during the 24 hour recording period. Means, standard errors, and ANOVA (adjusted for covariates) were determined using appropriate sample weights. Avocado consumers had significantly higher (p<0.0001) intakes of total fat (94.6 ± 2.0 vs. 84.2 ± 0.3 g/d), monounsaturated fat (36.8 ± 0.8 vs. 31.3 ± 0.1 g/d), polyunsaturated fat (20.8 ± 0.6 vs. 17.5 ± 0.1 g/d), dietary fiber (21.9 ± 0.9 vs. 15.6 ± 0.2 g/d), vitamin E (9.6 ± 0.4 vs. 7.2 ± 0.1 mg AT/d), vitamin K (149 ± 11 vs. 92 ± 2 mcg/d), magnesium (331 ± 9.9 vs. 288 ± 2.0 mg/d), and potassium (3164 ± 1.5 vs. 2726 ± 16 mg/d) as compared to non‐consumers without significant differences in calorie intakes between groups. Body weight (78.0 ± 1.3 vs. 81.2 ± 0.3, kg), BMI (26.7 ± 0.5 vs. 28.3 ± 0.1 kg/m2), and waist circumference (93.1 ± 1.0 vs. 97.0 ±0.3 cm) were all significantly (p<0.05) lower and HDL‐C (55.8 ± 1.0 vs. 53.1 ± 0.2, mg/dl) was higher in avocado consumers as compared to non‐consumers. The odds ratio of metabolic syndrome was 42% lower (95% CI: 0.39, 0.86) in avocado consumers as compared to non‐consumers. Avocado consumption was associated with better nutrient intakes, lower body weight, lower BMI, and lower risk of metabolic syndrome.Support provided by Hass Avocado Board.