What will happen to your body if you eat “avocado” every day? When you plan your meals around avocado ripeness, you probably love avocados. We don’t blame you, they’re both nutritious and delicious. But should you be eating them every day? Well, here’s the answer.
Avocados are classified as berries! However, the nutritional profile of avocados does not reflect that of berries. These special fruits have the highest fat, calorie and protein content of any fruit. They also contain a fair amount of potassium, magnesium, B vitamins (such as folate), vitamin E and carotenoids. Avocados are also rich in fiber, with 14 grams in just one avocado!
It’s no wonder, then, that avocado consumption has been on the rise across the globe. Not only are they packed with nutrients, but their buttery flavor and slightly nutty aroma are hard to resist. However, their high calorie and fat content may leave you wondering whether avocados are healthy when consumed regularly. Moreover, do they actually provide health benefits? And are they worth the extra money? To answer these questions and more, read on to learn what the research says about daily avocado consumption.
Health benefits of eating avocado daily
1. Your gut health may improve.
Having a healthy gut is extremely important to your overall health and well-being. Avocados can definitely be the cornerstone of gut health, as they’re packed with an impressive amount of fiber, a nutrient that’s been linked to improved gut health. According to the U.S. Department of Agriculture, one avocado contains about 13.5 grams of fiber, which is almost half of the 2020-2025 Dietary Guidelines for Americans recommendation of 28 to 34 grams per day.
Getting the recommended daily amount of dietary fiber plays a key role in nourishing and energizing the good bacteria in your gut. In turn, the beneficial bacteria break down and ferment the dietary fiber you eat to produce short-chain fatty acids.
“Short-chain fatty acids support the หรือถ้าคุณสนใจแทงบอลออนไลน์ UFABET คือเว็บที่มีอัตราต่อรองดีที่สุดในประเทศไทย สมัครเลยตอนนี้ที่ UFABET แทงบอล health of intestinal cells and the lining of the intestine,” says JeJe Noval, Ph.D., MS, RDN.
“Many high-fiber foods contain prebiotic components, such as avocados. So, consuming a variety of high-fiber foods—avocados, berries, and nuts, to name just a few—work together with probiotic-rich foods like sauerkraut, kimchi, and yogurt to maximize health benefits.”
In fact, a 2021 study published in The Journal of Nutrition found that daily avocado consumption resulted in more fiber-fermenting bacteria, increased short-chain fatty acid production, and lower bile acid concentrations in feces. High bile acid concentrations are problematic because they can increase inflammation in the gut and lead to a number of conditions, including gallbladder problems, Noval explains.
“Reducing bile acids in the stool can reduce unexplained diarrhea in some people, which can lead to malabsorption of nutrients if not treated promptly,” Noval adds. Therefore, consuming avocado may promote better digestive function.
2. Avocado may help with weight control .
Adding avocado to your diet may be beneficial for weight control. Although avocados are high in fat and calories, a 2022 study published in the Journal of the American Heart Association found that people who ate one avocado a day for six months maintained their weight. In other words, consuming avocados didn’t lead to weight gain. Additionally, a 2021 study in The Journal of Nutrition found that eating one avocado a day may help reduce abdominal fat among women.
One reason avocados are great for weight management is their fiber and monounsaturated fat content. According to a 2021 review in Nutrients. Fiber has been shown to increase feelings of fullness, while monounsaturated fats (especially oleic acid) can reduce fat storage when consumed in adequate amounts.
3. Your risk of heart disease may decrease.
According to the Centers for Disease Control and Prevention, heart disease remains the leading cause of death in the United States among men, women, and people of all races and ethnic backgrounds. To reduce your risk of heart disease. It’s important to eat a diet rich in potassium, magnesium, fiber, folate, monounsaturated fats, polyphenols, and antioxidants. Each of these heart-healthy nutrients is perfectly packed inside a ripe avocado.
Due to their high nutrient density, another 2022 study in the Journal of the American Heart Association found that consuming avocados was associated with a 16% to 22% reduced risk of cardiovascular disease and coronary heart disease. The researchers noted that 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 conditions. A 2020 study in The Journal of Nutrition suggested that one way avocados reduce the risk of heart disease is by reducing oxidized LDL cholesterol. Which can lead to clogged arteries.
4. Your brain function may improve .
If you’re interested in preventing dementia and improving brain health, consuming avocado daily may help. According to a 2020 study in the International Journal of Psychophysiology, avocados contain the compound lutein, which can cross the blood-brain barrier and may improve brain 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 thought to have antioxidant and anti-inflammatory properties that help protect the brain.
A 2021 study in Frontiers in Nutrition found that older adults who ate avocado or guacamole had significantly higher cognitive scores across a range of cognitive tests. In the cognitive tests assessed, avocado consumption significantly improved memory performance. This finding is significant because memory is often the first area to decline in individuals with age-related neurological diseases.
There’s more to avocados than just their creamy texture and rich flavor. They’re loaded with vitamins, minerals, antioxidants, healthy fats, and fiber, which may help improve gut health, reduce your risk of heart disease, promote a healthy weight, and boost brain function. Eating an avocado every day is the perfect addition to a balanced, nutrient-dense diet.