Native to the warmer regions of Mexico and Central America, avocados, originally called aguacate or alligator pears, are fruits unlike any other. Avocados are characterized by a large central seed surrounded by a unique smooth and creamy green flesh that is enveloped by a rough outer skin.
Botanically speaking, avocados are actually berries! However, their nutritional profile does not reflect that of a berry. These exceptional fruits contain the highest amounts of fat, calories and protein of any fruit. They also contain a fair amount of fiber, potassium, magnesium, B vitamins (such as folic acid), vitamin E and carotenoids.
It’s no wonder that avocado consumption has increased dramatically worldwide. Not only are they packed with nutrients, but the buttery, slightly nutty flavor is hard to resist. However, their high calorie and fat content may make you wonder if avocados are healthy to consume regularly. Better yet, do they offer health benefits? And are they really worth the extra money? To answer these questions and more, read on to discover what research has to say about consuming avocados every day.
Pictured recipe: Avocado toast with Burrata
You can improve your gut health
Cultivating a healthy gut is critical to your overall health and well-being. Avocados can certainly be a fundamental part of gut health, as they are filled with an impressive amount of dietary fiber, a nutrient linked to better gut health. According to the USDA, one avocado contains about 13.5 grams of fiber, which is almost half of the Dietary Guidelines for Americans 2020-2025 recommendation of 28 to 34 grams per day.
Meeting the recommended daily intake of dietary fiber plays a crucial role in nourishing and nurturing the good bacteria in your gut. In turn, the beneficial microbes break down the ingested fiber and ferment it to produce short-chain fatty acids.
“Short-chain fatty acids provide health to the intestinal cells and intestinal lining,” says JeJe Noval, Ph.D., MS, RDN. “Many high-fiber foods contain prebiotic elements, such as avocados. Therefore, consuming a variety of high-fiber foods such as avocados, berries and nuts, to name a few, along with probiotic foods such as sauerkraut, kimchi and yogurt, work to provide health benefits. ”
In fact, a 2021 study published in The magazine for 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 bile acid concentrations are problematic because they can increase intestinal inflammation and lead to several conditions, including gallbladder problems, Noval explains.
“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 can promote healthy digestion.
You can maintain a healthy weight
Adding avocado to your meals can also benefit weight management. Although the fat content of avocados makes them high in calories, a 2022 study in the Journal of the American Heart Association found that people who ate one avocado per day for six months maintained a stable body weight. In other words: avocado consumption did not contribute to weight gain.
Daily consumption of avocados can even prevent weight gain, according to a 2019 study Nutrients. Furthermore, a 2021 study in The Journal of Nutrition found that enjoying an avocado daily can help reduce visceral fat in women.
The reason avocados are excellent for weight management is because of their fiber and monounsaturated fat content. Fiber has been shown to increase feelings of satiety, while monounsaturated fats (particularly oleic acid) can reduce fat storage when consumed in sufficient amounts, according to a 2021 study in Nutrients.
You can reduce your risk of cardiovascular 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. To reduce the risk of developing heart disease, it is essential to eat a diet rich in potassium, magnesium, fiber, folic acid, monounsaturated fats, polyphenols and antioxidants. Each of these heart-healthy nutrients is perfectly packed into a ripe avocado.
Due to their high nutrient density, another 2022 study in the Journal of the American Heart Association found that consuming avocados is associated with a 16% to 22% lower risk of cardiovascular disease. The researchers noted that swapping a half serving of butter, margarine, egg, cheese, yogurt or processed meat with the same amount of avocado significantly reduces the risk of these conditions. A 2020 study The magazine for nutrition suggests that one of the ways avocados reduce the risk of cardiovascular disease is by lowering oxidized LDL cholesterol, which 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 avocado consumption can help. According to a 2020 study in the 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 makes up 66% to 77% of the total carotenoid concentration in the human brain. It is believed to have antioxidant and anti-inflammatory properties that help protect the brain.
A 2021 Limits in nutrition Research showed that older people who ate avocado or guacamole achieved significantly higher cognitive scores on 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 contains:
- Calories: 322
- Total Carbohydrates: 17 gr
- Dietary fiber: 14 gr
- Added sugars: 0 grams
- Egg white: 4 grams
- Total fat: 30 grams
- Saturated fat: 4 grams
- Sodium: 14 gr
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 an avocado, you’ll want to make sure you choose the perfect one, which can be tricky. If you’ve ever walked down the produce aisle and grabbed an avocado and wondered if it will be ripe in time for your next meal, you’re not alone. To ensure you choose one that is ready to eat, look for avocados that have darker skin and are somewhat soft to the touch. One of the best tips to determine if your avocado is ripe is to remove the small stem. If it’s green, it’s ready! If you do buy an unripe avocado, don’t worry. Simply place it in a brown paper bag along 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 Avocado Pesto, as a meal or snack, like these Ceviche Stuffed Avocados, or even blended, like our Really Green Smoothie.
It comes down to
Avocados are much more than just their creamy texture and rich flavor. They contain a range of vitamins, minerals, antioxidants, healthy fats and fiber that can improve the health of your gut, lower your risk of developing heart disease, promote a healthy weight and improve your brain function. Eating avocado daily is the perfect addition to a balanced, nutritious diet.