Avocados: Health Benefits, Risks & Nutrition Facts	Rich creamy and flavorful avocados are a versatile fruit that add heft and health to many dishes. While avocados have a high fat content they are also packed with nutrients and are a great way to add healthy fat to your diet.	Healthy fat  sometimes called monounsaturated fat in the form of oleic acid  accounts for about three-quarters of the calories in an avocado. Monounsaturated fats can help lower cholesterol and improve heart health. Avocados also have a higher percentage of protein  about 4 grams  than other fruits. Their sugar levels are also comparatively low.	Avocados contain many essential vitamins and minerals. They are a good source of vitamins K B9 B6 B5 C and E. They are also high in magnesium phosphorus iron and potassium containing even more potassium per gram than bananas. Additionally avocados are a good source of fiber which aids digestion and helps keep you regular. Fresh avocados contain important carotenoid antioxidants lycopene and beta-carotene the highest concentration of which is located in the dark green flesh closest to the peel. [Related: Could an Avocado a Day Keep the Doctor Away?]    	Here are the nutrition facts for avocados according to the U.S. Food and Drug Administration which regulates food labeling through the National Labeling and Education Act:					Nutrition Facts					Serving size:					1/5 medium California					(1.1 oz / 30 g)					Calories 50					    Calories from Fat 35					*Percent Daily Values (%DV)					are based on a 2000 calorie diet.	Heart	Avocados   amounts of vitamin E glutathione and monounsaturated fat all help to keep your heart healthy. Eating avocados may also lower the risk of heart disease. High levels of homocysteine is associated with a higher risk of heart disease but the vitamin B6 and the folic acid found in avocados can help regulate it. One seven-year study published in 2013 found that avocados were associated with a reduced risk of metabolic syndrome which refers to a group of symptoms shown to increase the risk of stroke coronary artery disease and diabetes.	Anti-Inflammatory agent 	There are five ways that avocados act as anti-inflammatory agents which can reduce the risk of inflammatory and degenerative disorders such osteoarthritis and rheumatoid arthritis. Avocados   phytosterols carotenoid antioxidants other antioxidants omega-3 fatty acids and polyhydroxylated fatty alcohols are all associated with preventing and reducing inflammation.	Lowering cholesterol	Avocados may not only help lower bad cholesterol but they may also increase levels of good cholesterol. One 1996 study found that patients with mild hypercholesterolemia who incorporated avocados into their diet for one week had a 22 percent decrease in bad cholesterol and triglycerides and an 11 percent increase in good cholesterol. Avocados also improved cholesterol for people that already had good lipid levels but were shown to be especially effective in those with mild cholesterol problems. Avocados can help in this way because of their high amount of the beta-sitosterol compound which is associated with lowering cholesterol.	Regulating blood sugar	This is another way that avocados   high fat content is good for you. The monounsaturated fats can help stop insulin resistance which helps to regulate blood sugar levels. Furthermore the soluble fiber in avocados can help keep blood sugar levels steady and the low carb and sugar levels in avocados help maintain blood sugar in comparison to other fruits.	Regulating blood pressure	Avocados   high levels of potassium can help keep your blood pressure under control. Potassium is a mineral electrolyte that keeps electricity flowing throughout your body which is required to keep your heart beating in the proper way  which helps maintain a healthy blood pressure.	Vision	Avocados are an excellent source of the carotenoid lutein which reduces the risk of macular degeneration and cataracts.	Immune system	Glutathione is a powerful antioxidant that helps fight free radicals promoting immune system and nervous system health. Avocados are a good source of this substance.	Pregnancy and preventing birth defects	Avocados are full of folic acid providing about 23 percent of the recommended daily value. Folic acid is essential to preventing birth defects like spina bifida and neural tube defect.	Cancer	The phytochemicals in avocados may help prevent certain cancers especially prostate mouth and skin cancers. The oleic acid in avocados may help prevent breast cancer. Excessive inflammation is a cancer risk so avocados   anti-inflammatory properties can help with that. Furthermore a 2007 study found that the phytochemicals in avocados encourage cancer cells to stop growing and die.	Digestion and curing bad breath	The fiber in avocados helps keep your digestion on track encouraging regular bowel movements. It also cleanses the intestine which is a cause of bad breath and coated tongue. The vitamin C in avocados also helps keep your intestinal tract strong and healthy by promoting collagen growth.	Skin	The vitamin C and vitamin E in avocados helps keep your skin nourished and glowing. Avocados are commonly used to help treat psoriasis.	As with many other fruits avocados   primary risks are related to overconsumption. Because of their high fat and caloric levels (about 200 calories per 100 grams) eating too many avocados can lead to weight gain. They are also quite filling meaning that eating too many avocados may not leave you enough room to get other essential nutrients such as protein.	Additionally avocado allergies while uncommon do exist. Symptoms include a stuffy nose wheezing coughing and edema. If you experience any of these symptoms after eating an avocado try cutting the fruit out of your diet to see if the symptoms disappear. If they persist or are severe consult a doctor.