by Native to the warmer regions of Mexico and Central America, avocados – originally known as avocado or alligator pears – are a fruit unlike any other. Avocados are characterized by a large central seed surrounded by a unique smooth and creamy green flesh covered by a rough outer skin.
Botanically speaking, avocados are actually berries! However, their nutritional profile does not reflect that of berries. These exceptional fruits contain the highest amount of fat, calories and protein of any fruit. They also boast a fair share of fiber, potassium, magnesium, B vitamins (such as folate), vitamin E and carotenoids, among others.
It’s no wonder avocado consumption has skyrocketed worldwide. Not only are they packed full of nutrients, but the buttery, slightly nutty taste is hard to resist. However, their high caloric and fat content may make you question whether avocados are healthy to eat regularly. Better yet, do they offer any health benefits? And are they really worth the extra bucks? To answer these questions and more, read on to find out what research has to say about consuming avocados every day.
Recipe in Picture: Avocado Toast with Burrata
You Can Improve Your Gut Health
Cultivating a healthy diet is vital to your overall health and well-being. Avocados are definitely an essential part of gut health since they are filled with a significant amount of dietary fiber – a nutrient associated with improved gut health. According to the USDA, one avocado has about 13.5 grams of fiber, which is nearly half of the 2020-2025 Dietary Guidelines for Americans of 28 to 34 grams per day.
The recommended daily intake of dietary fiber plays a vital role in the nutrition and nourishment of the good bacteria in your gut. The beneficial microbes then degrade and ferment the ingested fiber to produce short-chain fatty acids.
“Short-chain fatty acids provide health to the gut cells and lining of the intestine,” says JeJe Noval, Ph.D., MS, RDN. “Many fiber-rich foods include prebiotic elements in them, such as avocados. Therefore, eating a variety of fiber-rich foods such as avocados, berries and nuts, to name a few, working together with probiotic-rich foods such as sauerkraut, kimchi and yogurt to produce health benefits.”
In fact, a 2021 study was 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 lower fecal bile acid concentrations. High concentrations of bile acids are problematic because they can increase gut inflammation and lead to a number of conditions, including gallbladder issues, Noval explains.
“A decrease in fecal bile acid can lead to unexplained diarrhea in some individuals, which can lead to nutrient malabsorption if not treated in a timely manner,” says Noval. Therefore, avocados may promote healthy digestive function.
You Can Maintain a Healthy Weight
Adding avocado to your meals may be beneficial for weight management. Although the fat content in 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 had a stable body weight. In other words, avocado consumption did not contribute to weight gain.
Daily consumption of avocado may even prevent weight gain, according to a 2019 study Nutrients. In addition, the 2021 study i The IS Nutrition Journal found that enjoying an avocado a day could help reduce visceral fat in women.
The reason why avocados are excellent for weight management is because of their fiber content and mono-unsaturated fat. Fiber has been shown to increase feelings of satiety, and monounsaturated fats (specifically oleic acid) can reduce fat storage when consumed in sufficient amounts, according to a 2021 review. Nutrients.
You Can Reduce Your Risk of Heart Disease
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 racial and ethnic backgrounds. In order to reduce the risk of developing heart disease, it is essential to eat a diet rich in potassium, magnesium, fiber, folate, monounsaturated fats, polyphenols and antioxidants. All of these heart-healthy nutrients are perfectly packaged inside a ripe avocado.
Due to their high nutrient density, another study 2022 sa Journal of the American Heart Association Consuming avocados has been found to be associated with a 16% to 22% reduced risk of cardiovascular disease and coronary heart disease. The researchers noted that halving a serving of butter, margarine, eggs, cheese, yogurt or processed meat with the same amount of avocado significantly reduces the risk of these conditions. Study 2020 i The Journal of Nutrition suggests that one of the ways avocados reduce the risk of heart disease is by reducing oxidized LDL cholesterol that can lead to clogged arteries.
You Can Improve Your Brain Function
If you are interested in preventing cognitive decline and improving your brain health, daily consumption of avocado may help. According to the 2020 study International Journal of Psychophysiology, that avocados contain the compound lutein, which crosses the blood-brain barrier and may 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 provide antioxidant and anti-inflammatory properties that help protect the brain.
2021 Limits in Nutrition A study found that older adults who ate avocado or guacamole had higher cognitive scores across all cognitive tests. Of the cognitive tests assessed, 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.
Avocado Nutrition
According to the USDA, one avocado is:
- calories: 322
- Total Carbohydrates: 17 g
- Dietary fiber: 14 g
- Added Sugars: 0 g
- Protein: 4 g
- Total Fat: 30 g
- Saturated Fat: 4 g
- Sodium: 14 g
Tips for Adding Avocado to Your Meals
Avocados are as tasty as they are nutritious. But before you can 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 walked down the produce aisle and caught an avocado, wondering if it will be ripe in time for your next meal, you’re not alone. To make sure you’re choosing 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 to tell if your avocado is ripe is to peel the little stem off the top – if it’s green, it’s ready! If you end up buying an unripe avocado, don’t worry – put it in a brown paper bag with an apple to speed up the ripening process.
Once you have perfectly ripe avocados, you can enjoy them as a spread or dip, like our Pesto Avocado, as a meal or snack, like these Ceviche-Stuffed Avocados, or even a blend, like our Really Green Smoothie.
The Bottom Line
Avocados are much more than their creamy texture and rich flavor. They contain a range of vitamins, minerals, antioxidants, healthy fats and fiber that can improve your gut health, lower your risk of heart disease, promote a healthy weight and improve brain function. Eating avocado daily contributes to a well-balanced and nutrient-dense diet.
