Who doesn’t know the avocado? Its smooth texture and savory taste make it a favorite of many. More than just delicious, avocados turn out to store a wealth of vitamins that are very good for health. Its complete nutritional content makes it a superfood that you should include in your daily menu.
According to a report from the Department of Community Nutrition, Faculty of Public Health, University of Indonesia, published on February 22, 2024, avocados are a rich source of various essential vitamins. These include vitamin K, vitamin C, vitamin E, B complex vitamins (including folate), as well as provitamin A (beta-carotene). This combination of vitamins provides various benefits that are good for health, ranging from maintaining bone health to boosting the immune system.
One of the prominent vitamins in avocados is vitamin K. This vitamin plays an important role in the blood clotting process and maintaining bone density. Data from the Gatot Soebroto Army Central Hospital (RSPAD) released on March 10, 2025, shows that patients with adequate vitamin K intake have a lower risk of bone fractures. In addition, the vitamin C and E content in avocados act as antioxidants that are good for skin health and protect the body’s cells from damage caused by free radicals.
Furthermore, avocados are also a source of folate (vitamin B9), which is very important, especially for pregnant women. Folate plays a role in preventing birth defects in babies. In a maternal and child health seminar held at Balai Sudirman, Jakarta, on Wednesday, April 17, 2025, Dr. Tania Wijaya, an obstetrician, emphasized the importance of adequate folate intake during pregnancy, and avocados can be a good natural source that is good for the health of both mother and fetus.
In addition to these vitamins, avocados also contain healthy monounsaturated fats, such as oleic acid, which are good for heart health. A study presented at a national cardiology conference in Surabaya on August 5, 2024, showed that regular avocado consumption can help lower bad cholesterol (LDL) levels and increase good cholesterol (HDL) levels. With their abundant vitamin and nutrient content, avocados are indeed a very good choice for overall health.