Avocados' surprising health benefits: Can this superfruit reduce the risk of cancer? Top US doctor explains

Avocado, botanically a fruit, fits more into the healthy fat category from nutrition standpoint. According to a report by Harvard University, avocados’ strong nutrition profile certainly stands out. They’re often referred to as a nutrient-dense food because the calories in avocados also come with a lot of vitamins, minerals, and other nutrients.

About half of all Americans routinely take dietary supplements. Half of a medium avocado contains 161 calories, 9 grams carbohydrate, and 2 grams of protein, as well as 15 grams of fat — most of it oleic acid, a heart-healthy monounsaturated fat. It also provides significant amounts of fiber, potassium, folate, vitamin K, vitamin E and magnesium.

Avocados also supply phytonutrients such as beta carotene — an antioxidant found to be protective against heart disease and some cancers — and lutein and zeaxanthin, important for maintaining eye health and lowering risk of age-related macular degeneration, the report says. Avocados’ mix of fiber, healthy fat, and antioxidants — plus the presence of key minerals involved in supporting healthy blood pressure, like potassium and magnesium — may add up to better heart health.


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Health benefits of avocado

According to US gastroenterologist Joseph Salhab, eating avocados offers several unexpected health advantages. Even if you already eat a balanced diet, adding avocados may bring extra benefits. Dr Salhab explains that avocados are high in dietary fibre and support gut health, as per a TOI report.

One medium avocado can provide 10 grams of fibre, and larger ones up to 14 grams. “Since you need about 25 to 30 grams of fibre a day, this one food can give you about a third to a half of your daily required amount,” he explained.

This makes the fruit a useful addition for those looking to boost their fibre intake. Not just fibre, avocados have surprising health benefits on the gut microbiome too. “People who eat more avocados tend to have a greater gut microbiome diversity,” he states.

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Dr Joseph Salhab adds, “Gut bacteria are linked to so many different processes in the body, and they produce beneficial metabolites for your body. So the greater the diversity, the better. Essentially a natural probiotic.”

A study has found that men consuming 175 grams, and women 140 grams of avocado daily over 12 weeks, exhibited lower fecal bile acid concentrations and higher bacterial diversity.

Can avocados reduce the risk of cancer?

In another key finding, avocado consumption is associated with a reduced risk of certain cancers—particularly in men. According to Dr Salhab: “It may actually decrease the risk of colon cancer in men.” Though research is still underway, the combination of fibre, healthy fats and antioxidants in avocados appears to offer protective effects. A 2023 study links avocado intake with lower risk of some cancers.

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For those looking to include avocados in their diet, Dr Salhab suggests: “The slab of this on some sourdough bread in the morning, add a little bit of lime, and you've got the perfect nutritious filling breakfast.” However, he advised people to consult a healthcare professional before changing one’s diet.

Avocados are more than a trendy snack. They are fibre-rich, they support gut microbiome diversity, and they may lower certain cancer risks. For readers in India and elsewhere, the fruit offers a simple, nutritious way to enhance regular meals—whether by adding to toast, salads or just enjoying on its own.

(Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.)