7 Potential Health Benefits of Avocados

Around the world, avocados are a common item in many cuisines. They are nourishing, adaptable, tasty, and nourishing. Although it is often referred to as a fruit and sometimes as a vegetable, avocados (Persea americana) are really classified berries. They belong to the same plant family as the cinnamon tree, the Lauraceae (1Trusted source). Mexico, Central America, and Central America are the original home of the avocado. They may, however, be cultivated all over the globe, even in North America. More than 5,000 avocado farms in California, the top producing state in the US, generate more than 400 million pounds of avocados annually.

Traditional Mexican, Central American, and South American foods all include these fruits. They are used in tacos and other Mexican-inspired foods as well as in salads and guacamole. Due to their great nutritional content and plethora of health advantages, avocados are a preferred option in the wellness and health industry. This article lists 7 advantages avocados provide for your health. It also has details on diet and weight reduction.

1. Excellent source of nutrients

Avocados contain a variety of nutrients that are important for our modern diets, including many that are often lacking. Here’s the nutritional breakdown for a 7-ounce (201 gram) avocado (3Trusted source)

1. Calories: 322
2. Fat: 30 grams
3. Protein: 4 grams
4. Carbs: 17 grams
5. Fiber: 14 grams
6. Vitamin C: 22% of the daily value (DV)
7. Vitamin E: 28% of the DV
8. Vitamin K: 35% of the DV
9. Riboflavin (B2): 20% of the DV
10. Niacin (B3): 22% of the DV
11. Pantothenic acid (B5): 56% of the DV
12. Pyridoxine (B6): 30% of the DV
13. Folate: 41% of the DV
14. Magnesium: 14% of the DV
15. Potassium: 21% of the DV
16. Copper: 42% of the DV
17. Manganese: 12% of the DV

Avocados are extremely nutritious and a rich source of healthy fats, fiber, and a variety of vitamins and minerals. Avocados are rich in nutrients that are often missing in people’s diets. They include folate, magnesium, B6, vitamin E, vitamin C, vitamin C, vitamin D, and vitamin E (4Trusted Source).

Half of an avocado contains 10% of the daily value for potassium.

The U.S. Department of Health and Human Services considers potassium a “nutrient of concern for public health”. It’s a mineral Americans don’t often get enough (5Trusted Source). A study of 4,730 adults in the United States found that less than 3% of them had potassium intakes that were higher than the daily recommended intake of 4,700mg (6Trusted Source).

Half an avocado provides 15% daily B6 intake, a nutrient that reduces inflammation and protects against oxidative stress. Insufficient B6 intake can negatively impact immune function, increase vulnerability to illness, and make it more difficult to get well (9TrustedSource, 11TrustedSource, 12TrustedSource).

Avocados are rich in nutrients that are vital for good health. Regular consumption of avocados can help to improve the quality of your diet.

2. Beneficial of avocados for gut health

Avocados have 14 grams of fiber each. That’s almost half of the DV for this important nutrient. It is vital to eat enough fiber for good digestion. Fiber promotes growth of health bacteria. An experiment with 163 overweight adults revealed that those who consumed 175 (men) or 140 (women), avocados daily for 12 week had lower fecal concentrations and greater bacterial diversity ( 14Trusted Source ). Increased bile acid concentrations can lead to intestinal inflammation. This is related to the growth microbes that are linked with adverse health outcomes such as colon cancer ( 15Trusted Source). Also, the avocado group contained more bacteria Faecalibacterium. Lachnospira.

Alistipes also produced short-chain fatty acid (SCFAs) including butyrate. SFCAs fuel colon cells, protect against disease like colorectal and inflammatory bowel diseases ( 16Trusted source, 17Trusted source, 18Trusted source). Although these results are promising, the Hass Avocado Board partially funded the study. This could have had an impact on study results. Keep in mind that all fibre-containing food , which includes fruits, vegetables, and nuts, is important for your gut health. Consuming a wide variety of fiber-containing food, not just avocados, is the key to digestive health.

3. Avocados may help reduce heart disease risk factors

Regular consumption of nutritious foods, such as avocados, could help prevent heart disease. Avocados contain vitamins, minerals, healthy oils, fiber, and other nutrients that all help to maintain a healthy cardiovascular system. Studies have shown that avocados may be a good choice for heart disease prevention. The Hass Avocado Board has funded numerous studies that looked at the impact of avocados upon heart health. While this does not discredit the findings of studies, experts believe that industry involvement could cause bias in peer-reviewed research ( 19TrustedSource). Avocados may increase heart-protective HDL cholesterol.

However, they may also help decrease levels oxidized LDL (a type of cholesterol that is associated with plaque buildup along artery walls or atherosclerosis) ( 21TrustedSource, 22Trusted Source). The high potassium-magnesium content in avocados can help regulate blood pressure. For heart disease prevention, it is important to maintain healthy blood pressure ( 22Trusted source).

4. A rich source of antioxidant and anti-inflammatory compounds

Avocados are rich in vitamins, minerals, healthy oils, fiber, and other bioactive compounds, including carotenoid, vitamin A, vitamin C, and vitamin E ( 23Trusted source). These substances have been proven to have significant antioxidant and neuroprotective effects. Examples of this include lutein and a-Carotene found in avocados. They have been shown to have strong antioxidant properties, protecting against oxidative damages that are associated with many chronic diseases ( 24Trusted source).

Regular consumption of avocados, which are high in antioxidants may increase your body’s antioxidant defenses. A small study with 45 people showed that eating an avocado per day raised blood levels of the carotenoid Lutein ( 20Trusted Source). Additionally, higher intake of avocados and higher levels in blood antioxidants (vitamin C and carotenoids) has been shown to improve cognitive function, heart health, and other factors (25TrustedSource, 26TrustedSource, 27TrustedSource, 27TrustedSource, 28TrustedSource, 29TrustedSource).

5. Avocados may help promote a healthy body weight

While there are many factors that affect weight, the most important thing is to eat a healthy and balanced diet. This is essential for disease prevention and weight management. Avocados are high-calorie, but high in nutrients. They also promote hunger and satiety due to their high fiber and healthy oil content.

Research suggests that eating a diet high in fiber, such as fruits and vegetable, can help you lose weight. Additionally, those who consume more fiber have higher body weights than those who consume lower amounts ( 30Trusted Source, 31Trusted Source). Study that included 345 people found that fiber intake was the most important predictor of bodyweight ( 32Trusted source). Additionally, there have been numerous studies that link avocado intake to weight loss, increased satisfaction, and decreased abdominal fat ( 33Trusted source, 34Trusted source, 35Trusted source). However, almost all of the studies on the effects avocado consumption has on weight loss have been funded by the Hass Avocado Board.

This doesn’t invalidate the results of studies, but food industry funding can influence them. It is clear that increasing intakes of dietary fibre can help with weight loss and promote satiety. If you want to promote weight reduction or maintain your body weight, then eating higher-fiber foods such as avocados might be a good idea.

6. A smart choice during pregnancy and breastfeeding avocado

During breastfeeding, nutrient needs significantly increase. For example, during pregnancy (36Trusted Source):

• Folate requirements go up from 400 to 600 mg.
• Potassium requirements jump from 2,600 to 2,900mg to 2,900mg
• Vitamin C intake should increase from 75 to85 mg.

Folate requirements rise significantly during pregnancy. Folate needs increase significantly during pregnancy. Unfortunately, many pregnant women in the world do not meet the recommended folate intake. This can lead to complications.

One avocado contains 27% of the recommended folate intake in pregnancy (3Trusted Source). Consuming avocados can help you meet the recommended intake levels of nutrients needed during pregnancy and nursing, such as vitamin C, potassium and B6. The high fiber content in avocados may prevent constipation which is a common problem during pregnancy ( 40Trusted Source). For a satisfying pregnancy- and breastfeeding-friendly meal or snack idea, try stuffing half an avocado with salmon salad or chicken salad.

7. Versatile and delicious ingredient

Avocados are high in nutrients and can be used in a variety of sweet and savory dishes. They are an excellent ingredient to have around. These are some suggestions for how you can include more avocado in your diet.

1. You can substitute mayo for avocado with Greek Yogurt in tuna, chicken, egg, and salmon salads.
2. Use avocados, onions (lime, cilantro) to make classic guacamole.
3. Top the chicken breasts by adding a mixture of tomato and cubed avocado.
4. Blend frozen avocado chunks in smoothies to get healthy fat.
5. Serve chilis and soups with slices of avocado.
6. Avocados can be incorporated into salads or grain bowls.
7. Whip up a dairy-free avocado chocolate mousse.
8. Make bread avocados and bake them for a delicious crispy treat
9. For a filling breakfast, combine half an avocado with eggs & berries.
10. Toast avocado with half-roasted sweet potatoes or smash avocado on top
11. Make avocado sandwiches with chicken salad or bean soup.
12. Use avocados in tacos and burritos.
13. Combine avocado, olive oil, lemon juice and seasonings to make a creamy, quick dressing.
14. Add sliced avocado to your favorite burger.
15. Add a little salt and pepper to half of an avocado and let it sit on the rind.

Avocados can be used in so many ways that you don’t have to limit your options. You can keep avocados fresh by storing them in the refrigerator until they are ready for you to enjoy. You can let your avocado sit on the counter for several days until it ripens. Ripe avocados tend to be slightly soft and have a deep, green color. If the avocado becomes mushy when poked, it’s probably past its prime. Overripe avocados are still edible and can be used to make baked goods and dressings.

The bottom line

Avocados have a remarkable amount of nutrients. They are particularly rich in vitamin C, vitamin C, vitamin E and folate. Regular consumption of avocados may be good for your health. It can help prevent heart disease, improve diet quality, increase satiety, promote gut health, and protect against other diseases. Plus, they are versatile and delicious.

Animation by Kelsey Cunningham; aesthetics by geometry dash.