Eating One Avocado A Day Can Improve Your Life In 5 Significant Ways
Are you the next avocado-obsessed person in your neighborhood? You don't even have to turn around in your office or open the lunch-boxes of your colleagues, because avocados are everywhere! Americans have been obsessed with them forever.
People consumed around 1.5 pounds per person in 1998, whereas this number has increased significantly nowadays, and it jumped to 7.5 in 2017. That was why avocados became cheap to buy at the grocery store in 2020. It was the best news for everyone trying to eat healthy food, and we hope you were among the avocado fans that year. If you need a couple of reasons to stay on the fans' side, here are some astonishing science facts.
What are some of the most important benefits of consuming avocados?
One green avocado has around 21 grams of monounsaturated fat, states NBC News Health and Nutrition Editor Madelyn Fernstrom. This fat is golden, as it can help you decrease your bad cholesterol levels, says the National Institute of Health. You can find the same type of oil in nuts or some vegetable oils, but let's be honest, avocados are much tastier, right? (1)
Nutrition Journal showed a study about overweight people consuming avocados with their lunch, and the results are astonishing. Those who ate half an avocado at lunch lowered the wish to eat three hours after the lunch period by 40%, whereas their overall happiness by consuming the meal was increased by 26%.
Whether you indulge in tasty guacamole or prefer an avocado-egg toast in the morning, it's clear that avocados are super healthy and nutritious.
Avocados aren't free of calories
Be mindful that avocados can easily be overeaten, and everyone seems to forget that they are full of calories after all. Fernstrom and Kristin Kirkpatrick, the managers of wellness nutrition services, both state that "When it comes to avocados, you can have too much of a good thing and overdo it." The fact that one avocado contains around 240 calories speaks for itself. However, Kirkpatrick also notes that "When you eat avocados, the calories add up quickly. You can overdo even healthy foods if they cost you hundreds of extra calories per day that your body does not need."
One avocado, after all, is your best fiber friend, too, as it contains 10 grams of fiber. Apart from containing lots of fiber, it's densely packed with vitamin C, vitamin B-6, potassium, and magnesium, whereas you can't find any sugar, cholesterol, or sodium.
If you still have any doubts about the nutritional value of this magnificent super fruit, let's make a list of the nutritional value of a 201-gram avocado. (2)
- Fat: 30 grams
- Protein: 4 grams
- Fiber: 14 grams
- Vitamin E: 28% of the DV
- Vitamin K: 35% of the DV
- Pantothenic acid (B5): 56% of the DV
- Folate: 41% of the DV
- Calories: 322
- Copper: 42% of the DV
- Pyridoxine (B6): 30% of the DV
- Potassium: 21% of the DV
- Carbs: 17 grams
- Niacin (B3): 22% of the DV
- Manganese: 12% of the DV
- Vitamin C: 22% of the daily value (DV)
- Magnesium: 14% of the DV
- Riboflavin (B2): 20% of the DV
Is brown avocado safe to consume?
Everyone who has ever kept an avocado in the fridge knows about the fear of getting it brown before you eat it. Whether you are a parent with a hundred to-do lists on your mind or a perfectionist, you are equally disappointed to see your avocado changing its color too soon. So, why does it become brown in the first place? When you expose every fruit to oxygen, it can get brown quickly, which is also true for avocados.
In the oxidation process, the flesh of the avocado may be damaged and become brown. The good news is that even though it's brown, it doesn't mean it's not safe for eating. It would mean it's spoiled only if you have left the avocado out for a couple of days. So if you see a little brown color in your avocado, don't panic; it's just oxidation doing its thing. However, the more oxidation, the more damage for the tissue, so be mindful of this and consume avocados green whenever you can.
Benefits of eating an avocado a day:
1. Great for digestion and gut health in general
14 grams of fiber in one avocado is an excellent way to keep your digestive system healthy and strong. The more fiber you have, the more beneficial bacteria will grow inside your body. New research proves that eating avocados can impact your gut biome. In 2020, scientists conducted a study of 163 overweight people and treated them into two groups. (3)
One of the groups consumed avocados three times a week, whereas people from the other group didn't. The results from the study showed that people consuming avocados had their bile acids reduced, whereas gut microbes and short-chain fatty acids increased. This was not the case with the other group.
If a person's bile acid concentrations are increased, there are more inflammation processes in the body, which can sometimes result in adverse health issues, including colon cancer. There is one interesting point to consider when looking at this study. It has been found that Hass Avocado Board funded the study, so it's possible that the outcome was affected by that fact.
2. Avocados are packed with antioxidants and anti-inflammatory parts
Avocados don't only contain fiber, but they are densely packed with bioactive carotenoids, vitamin E, vitamin C, and phenolic compounds. All of these protect the brain and the heart in magnificent ways. First, carotenoids include lutein, α-Carotene, and β-Carotene, which are potent antioxidants. They work in a special way, stopping the progress of chronic diseases, so think about this the next time you have an avocado for breakfast. There was one study conducted that looked at people's diet. Forty-five people were included, and it was found that consuming one avocado per day can increase the carotenoid lutein in the blood. Even though this study is small, it gives crucial information on having better overall health. (4)
3. Avocados are pregnancy and breastfeeding-friendly
The smartest food choice you can make during pregnancy or breastfeeding is eating avocados every day. Nutrient requirements increase during these periods, and it's important to choose wisely. One simple example is that the folate requirement gets higher in pregnancy, ranging from 400 mg to 600 mg. One avocado is packed with 27% of the recommended folate intake, and I think that's amazing, right? Eating avocados during pregnancy is also great for relieving constipation issues due to the fiber they contain.
4. Avocados may help you lose some weight
It's not precisely an avocado diet, but avocados are a great way to get started if you are trying to lose some weight. It's important to note that so many factors should be considered when trying to lose weight, so don't rely on avocados only. Even though we mentioned that avocados have many calories, the nutrients in them and the fact that they keep you full for longer periods make them a perfect choice for trying to lose some weight. You are not only going to lose some weight, but you are also on a great path to becoming healthier than ever by eating avocados daily. In a study of 345 people, the most crucial thing that spoke for body weight was fiber intake, not calories or macronutrients.
5. Avocados may help you fight heart disease
Starting from the vitamins, minerals, fats, and fiber in avocados, they all contribute to the excellent health of the heart. Of course, this doesn't mean that you will never get heart disease, but it certainly means that you can prevent its beginning by eating many avocados. Moreover, your blood pressure can be kept regulated if you regularly consume avocados. This is due to the potassium and magnesium found in them.
- avocados aren't free of calories, but they are packed with many nutrients, including the crucial fiber;
- they can help your gut and improve digestion in general;
- they are packed with antioxidants;
- you can safely consume them during pregnancy and breastfeeding, as they will make up for all the lost nutrients;
- they will keep you full and maintain your body weight, even help you lose some of it;
- prevent heart diseases by bringing avocadoes to the picture.