Can an avocado a day keep diseases at bay? Let’s find out what the research has to say and what the benefits of eating an avocado every day are.
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Native to the warmer regions of Mexico and Central America, the avocado, called aguacate or alligator pears, are fruits different from all the others. They are characterized by a large central seed surrounded by a unique, smooth and creamy green pulp, covered by a rough outer skin.
Botanically, avocados are actually berries. However, their nutritional profile does not reflect that of a berry. These exceptional fruits contain the highest amount of fat, calories and protein of any fruit. They also boast a good dose of fibre, potassium, magnesium, B vitamins (such as folate), vitamin E and carotenoidsamong others.
It’s no wonder that avocado consumption has increased dramatically around the world. Not only are they packed with nutrients, but the buttery, slightly nutty flavor is hard to resist. However, their high calorie and fat content may make you question whether avocados are healthy to consume on a regular basis. Let’s find out why we should include avocados in our diet.
You could improve your gut health
Having a healthy gut is critical to overall health and well-being. Avocados can certainly be a key part of gut health considering they are packed with an impressive amount of dietary fibrea nutrient linked to improving gut health.
One avocado contains approximately 13.5 grams of fiber, and meeting the recommended daily intake of dietary fiber plays a vital role in nourishing and fueling your good bacteria in the gut. In turn, beneficial microbes degrade and ferment the ingested fiber to produce short-chain fatty acids.
A 2021 study published in The Journal of Nutrition found that daily avocado consumption resulted in a greater abundance of fiber-fermenting bacteria, increased production of short chain fatty acids and a lower concentration of bile acids in the stool. High concentrations of bile acids are problematic because they can increase inflammation in the gut and lead to several conditions, including gallbladder problems, Noval explains.
You can maintain a healthy weight
Adding avocado to your meals can also aid weight management. Although the fat content of avocados makes them high in calories, a 2022 study published in the Journal of the American Heart Association observed that people who ate one avocado a day for six months maintained a stable body weight. In other words, the Avocado consumption did not contribute to weight gain.
According to a 2019 study published in Nutrients, consuming avocados daily can even prevent weight gain. Additionally, a 2021 study published in The Journal of Nutrition found that enjoying an avocado a day can help reduce visceral fat among women.
The reason avocados are excellent for weight management is their fiber and monounsaturated fat content.
You may reduce your risk of heart disease
Heart disease remains the leading cause of death among men, women, and people of all races and ethnicities. To reduce the risk of developing heart disease it is essential to adopt a diet rich in potassium, magnesium, fibre, folic acid, monounsaturated fats, polyphenols And antioxidants. Each of these heart-healthy nutrients is perfectly packaged inside a ripe avocado.
Due to their high nutrient density, another 2022 study published in the Journal of the American Heart Association found that avocado consumption is associated with a reduction in the risk of cardiovascular and coronary heart disease from 16% to 22%. Researchers noted that swapping half a serving of butter, margarine, eggs, cheese, yogurt, or processed meat for the same amount of avocado significantly reduces the risk of these conditions.
You may improve your brain function
To prevent cognitive decline and improve brain health, consuming avocado daily can help you. According to a 2020 study published in theInternational Journal of Psychophysiologyavocados contain the compound lutein, which crosses the blood-brain barrier and can improve cognitive function. Lutein is a carotenoid or plant pigment that makes up 66% to 77% of the total carotenoid concentration in the human brain. It is believed to confer antioxidant and anti-inflammatory properties which help protect the brain.
A study Frontiers in Nutrition of 2021 found that older individuals who ate avocado or guacamole had significantly higher cognitive scores across all cognitive tests. Among the cognitive tests evaluated, avocado consumption significantly improved memory performance. This finding is important because memory is usually the first area to decline in individuals with age-related neurodegenerative diseases.
Tips for adding avocado to your meals
Avocados are equally delicious and nutritious. But before you can enjoy the taste and benefits of an avocado, you need to make sure you choose the perfect one, which can be tricky.
To ensure you choose one that’s ready to eat, look for avocados that have darker skin and are slightly tender to the touch. One of the best tips for determining whether your avocado is ripe is to detach the small stem from the top: if it is green, it is ready. If you end up buying an unripe avocado, don’t worry: simply place it in a brown paper bag along with an apple to speed up the ripening process.
Once you have perfectly ripe avocados, you can enjoy them as a spread or dip, as a meal or snack.
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