Native to the warmer parts of Mexico and Central America, avocados (originally called aguacate or alligator pears) are fruits like no other. The avocado is characterized by a large central seed surrounded by uniquely smooth and creamy green flesh, covered by a rough outer skin.
Botanically, avocados are actually fruits! However, their nutritional profile does not reflect that of a fruit. These extraordinary fruits contain the highest amounts of fat, calories and protein of all fruits. They also have their fair share of fibre, potassium, magnesium, B vitamins (like folate), vitamin E and carotenoids, among others.
It’s no surprise that avocado consumption has increased significantly around the world. Not only are they packed with nutrients, but the buttery, slightly nutty flavor is hard to resist. However, its high calorie and fat content may make you doubt whether consuming avocado regularly is healthy. Better yet, do they provide any health benefits? And is it really worth the extra money? To answer these questions and more, read on to find out what the research says about consuming avocados every day.
Illustrated Recipe: Avocado Toast with Burrata
You Can Improve Your Gut Health
Developing a healthy gut is critical to your overall health and well-being. Avocados can definitely be an essential part of gut health, considering they’re packed with an impressive amount of dietary fiber (a nutrient linked to improved gut health). According to the USDA, one avocado contains about 13.5 grams of fiber; this is nearly half the 2020-2025 Dietary Guidelines for Americans’ recommendation of 28 to 34 grams per day.
Meeting the recommended daily intake of dietary fiber plays a crucial role in nourishing and nourishing the good bacteria in your gut. In turn, beneficial microbes break down and ferment the digested fiber to produce short-chain fatty acids.
RDN MS to Ph.D. “Short-chain fatty acids provide health to intestinal cells and the intestinal lining,” says JeJe Noval. “Many fiber-rich foods contain prebiotic elements, such as avocados. Therefore, consuming a variety of fiber-rich foods, such as avocados, berries, and nuts, works in conjunction with probiotic-rich foods, such as sauerkraut, kimchi, and yogurt, to produce health benefits.”
In fact, a study published in 2021 Nutrition Journal found that daily consumption of avocados led to a greater abundance of fiber-fermenting bacteria, increased production of short-chain fatty acids, and reduced bile acid concentrations in feces. Noval explains that high bile acid concentrations are problematic because they can increase intestinal inflammation and lead to many conditions, including gallbladder problems.
“Reducing fecal bile acid may reduce unexplained diarrhea in some individuals, which can lead to nutrient malabsorption if not treated in a timely manner,” Noval adds. Therefore, consuming avocados may support healthy digestive function.
You Can Maintain Your Healthy Weight
Adding avocado to your meals may also benefit weight control. Although the fat content of avocados makes them high in calories, a study published in 2022 found Journal of the American Heart Association They observed that the body weight of people who ate an avocado a day for six months remained constant. In other words, avocado consumption did not contribute to weight gain.
According to a 2019 study, daily avocado consumption may even prevent weight gain. Nutrients. Additionally, a study conducted in 2021 Nutrition Journal It found that eating an avocado a day could help reduce visceral fat in women.
The reason why avocados are great for weight management is their fiber and monounsaturated fat content. According to a 2021 review, fiber has been shown to increase the feeling of fullness, while monounsaturated fats (especially oleic acid) can reduce fat storage when consumed in sufficient amounts. nutrients.
You Can Reduce Your Risk of Heart Disease
Heart disease remains the leading cause of death among men, women and people of all races and ethnicities in the United States, according to the Centers for Disease Control and Prevention. To reduce the risk of heart disease, it is vital to adopt a diet rich in potassium, magnesium, fibre, folate, 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 study conducted in 2022 Journal of the American Heart Association found that consuming avocados was associated with a 16% to 22% reduction in the risk of cardiovascular disease and coronary heart disease. Replacing half a serving of butter, margarine, eggs, cheese, yogurt or processed meat with the same amount of avocado significantly reduced the risk of these disorders, the researchers found. A study conducted in 2020 Nutrition Journal It suggests that one of the ways avocados reduce the risk of heart disease is by reducing oxidized LDL cholesterol, which can lead to clogged arteries.
You Can Improve Your Brain Function
If you want to prevent cognitive decline and improve your brain health, daily avocado consumption can help. According to a study conducted in 2020 International Journal of PsychophysiologyAvocados contain the compound lutein, which crosses the blood-brain barrier and may improve cognitive function. Lutein is a carotenoid, or plant pigment, that accounts for 66% to 77% of the total carotenoid concentration in the human brain. It is believed to provide antioxidant and anti-inflammatory properties that help protect the brain.
2021 Limits in Nutrition The study found that older individuals who ate avocado or guacamole had significantly higher cognitive scores on all cognitive tests. Among the cognitive tests evaluated, it was seen that avocado consumption significantly increased memory performance. This finding is important because memory is often the first area to weaken in individuals with age-related neurodegenerative diseases.
Avocado Nutrition
According to the USDA, one avocado contains:
- Calorie: 322
- Total carbohydrates: 17g
- Dietary fiber: 14g
- Added Sugars: 0g
- Protein: 4g
- Total fat: 30g
- Saturated fat: 4g
- Sodium: 14g
Tips for Adding Avocado to Your Meals
Avocado is as delicious as it is nutritious. But before you enjoy the taste and benefits of avocado, you want to make sure you choose the perfect one, which can be difficult. If you’ve ever wandered through the produce aisle and picked up an avocado and wondered if it would ripen in time for your next meal, you’re not alone. To ensure you choose ready-to-eat avocados, look for avocados that have darker skin and are slightly soft to the touch. One of the best tips to determine if your avocado is ripe is to remove the little stem from the top; If it’s green, it’s ready! If you buy an unripe avocado, don’t worry; To speed up the ripening process, place it in a brown paper bag with an apple.
Once you have perfectly ripe avocados, you can enjoy them as a spread or dip like our Avocado Pesto, as a meal or snack like these Ceviche Stuffed Avocados, or even blended like our Really Green Smoothie.
Underline
Avocados are more than just their creamy texture and rich flavor. They contain a range of vitamins, minerals, antioxidants, healthy fats and fibre, which may improve your gut health, reduce your risk of developing heart disease, support a healthy weight and improve your brain function. Eating avocados every day is an excellent addition to a balanced, nutrient-dense diet.