Eat Avocado to Glow your Skin

Before we take a look at how an avocado can help create a glowing complexion, get rid of bags under eyes and help us look younger, we should first focus at the nutritional values of avocado. This will help us decide what vitamins, minerals, and other nutrients avocado can offer the body, thus making it easier to analyze the fruit and decide how it works. Avocado Central reports that a serving size of avocado equals one-third of a medium avocado, which usually weighs around 50 grams. They provide the nutritional information of an avocado based on this specific serving size:

80 Calories

8g Fat (1g Saturated, 1g Polyunsaturated, 5g Monounsaturated)

4g Carbohydrate (3g Dietary Fiber)

1g Protein

0.3mg Iron

254mg Potassium

Other than the above mentioned nutrients, 50g of avocado also has 4mcg Vitamin A, 4mg Vitamin C, 1mg Vitamin E, 11mcg Vitamin K, 0.04mg Thiamin, 0.1mg Riboflavin, 1mg Niacin, 0.1mg Vitamin B6, 44mcg Folate, 0.7mg Pantothenic Acid, 27mg Phosphorus, 14mg Magnesium, 0.3mg Zinc, 0.1mg Copper and 0.1mg Manganese.

Avocado’s Effects On The Skin

As we have determined already, an avocado is rich in a large variety of nutrients – including vitamins, minerals, fatty acids, protein and more. While this combination is very powerful, we now need to take numerous individual nutrients into mind to help us decide how avocado effects the skin.

Avocado has many antioxidants, including vitamin E. This helps to protect the skin against free radical damage; thus, providing many anti-aging effects on the skin. Youthful skin is a glowing skin. Life Extension reports that vitamin E works on a very deep level by protecting active enzymes, cell membranes and even the human DNA from free radical damage. They also report that vitamin E slows down melanin production, which can help with skin pigmentation.


Biotin is an essential part of healthy skin and avocado is rich in Biotin (biotin is part of the B vitamin complex). Durable Health also refers to biotin as a beauty vitamin. They report that biotin is responsible for both the breakdown and distribution of fatty acids in the body. Proper distribution of fatty acids thus causes a glossy, glowing skin by protecting the skin against the loss of hydration and by protecting the skin against UV exposure.

The high amount of monounsaturated fats in an avocado help to protect the skin. Livestrong reports that monounsaturated fats also keep the skin’s top layer moist to promote a healthy, glowing look.

Livestrong also reports that the polyunsaturated fats that are found in an avocado help to protect the skin from the sun, as well as help to reduce inflammation and sensitivity on the skin.

Avocado also has the most famous vitamin of the all – vitamin C. Linux Pauling Institute reports that vitamin C is essential for skin health as it has a vital role in the synthesis of collagen. They also report that vitamin C may be beneficial to prevent, as well as treat photo damage caused by UV-exposure.

There is also some zinc content found in an avocado, which is an essential mineral that the body requires on a daily basis. Zinc is reported to speed up wound healing and can also be an effective treatment for acne and the signs of aging.


Whether you’re suffering from sensitive skin, pimples popping up everywhere or age causing neck and chest wrinkles, the rich nutritional content found in avocado may be the answer to many of your skin problems. From vitamins to essential minerals and fatty acids, an avocado is delicious and can be the perfect addition to your diet to promote a healthy, glowing skin.

Post Author: Fariha Azad

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