Avocados are a rare treasure – a rich and creamy food, full of fat, that is actually good for you! But surely you need to be careful with your consumption, right? Nothing that tastes so good could be okay to eat every day. Actually, there is no health reason at all not to indulge on a daily basis, and plenty of reasons why doing so is a great choice. The only thing that might stop you is the steep price tag. Here’s what will happen if you eat avocado every day.
You will protect your heart:
The type of fat contained in avocados is monounsaturated “good fat” that can help reduce your risk of heart attack as well as lower levels of bad cholesterol in your blood. Beyond the unsaturated fat, avocados contain several antioxidants that can prevent inflammation and oxidative stress in blood vessels. The result is improved blood flow and a happier heart. Because heart disease is the number one killer in the United States, it’s a no-brainer to try and incorporate more heart healthy foods into your daily diet.
You may lose weight:
It’s kind of counter-intuitive to think that eating more fat may actually help you lose weight, but study after study has pointed to avocados as a useful part of a weight loss diet. The reason is that their fat and fiber content (about 14 g per fruit) help you to feel full and satisfied after meals. Therefore, you are much less troubled by cravings throughout the day. A study published in the Nutrition Journal reported that chronically overweight participants who added half an avocado to their lunch every day reported a much lower desire to snack up to five hours after a meal.
You may lower your risk of diabetes:
Recent studies indicate that avocado may also be helpful in regulating blood sugar levels. Participants in one particular study added half an avocado to their lunches and then had their blood glucose and insulin levels measured at regular intervals. According to the measurements, though adding avocado to a meal increases the level of calories and carbohydrates consumed, it does not raise blood sugar levels over that of the people who skipped the avocado.
You will fight inflammation:
Chronic inflammation is the driver of many diseases, including allergies, heart disease, Alzheimer’s, asthma, and arthritis, to name a few. Avocado may help reduce chronic inflammation due to its oleic acid content. Oleic acid, also a major component of olive oil, has been associated with reduced inflammation in people who consume it regularly. Avocados also contain omega-3 fatty acids and high levels of other anti-inflammatory compounds like phytosterols, polyhydroxylated fatty alcohols, and carotenoid antioxidants.
You may improve your eye health:
Macular degeneration is one of the leading causes of blindness in the U.S., and the nutrients lutein and zeaxanthin are very helpful in the fight against it. Surprise, surprise, avocados have both. These two nutrients may also only be absorbed into a body through diet (not a supplement) so eating avocados can directly affect the health of your eyes. In fact, one study showed that avocados are the best source of lutein among 20 of the most commonly consumed fruits.
You’ll have healthier skin and hair:
That same lutein and zeaxanthin also serve as buffers against oxidative UV damage, which ages skin and makes hair appear dull and lifeless. But that’s not all. One avocado also provides more than 20% of your daily recommended amount of vitamin E. You have likely noticed that vitamin E is an ingredient in all sorts of skin care products. That’s because it helps prevent tissue damage caused by free radicals. The end result is smooth skin and lustrous hair.
You can lower your cholesterol levels:
High cholesterol is a significant problem today, with one in three American adults suffering from it. The cause is part genetics and part dietary, so there are natural ways to help combat the problem. Eating avocados regularly can support a diet aimed at lowering cholesterol. The high concentration of HDL (good) cholesterol in avocados combats the LDL (bad) cholesterol to lower your total cholesterol level along with unhealthy blood triglycerides.
You’ll improve nutrient absorption:
The crucial factor in getting your vitamins and minerals isn’t actually how much you take in; it’s how much is absorbed. Various vitamins and minerals have different mechanisms by which they are absorbed. Some are fat soluble, which means that they need to be taken with fat in order for them to do any good in your body. Notable examples of this type of nutrient are vitamins A, D, E, and K, as well as several antioxidants. Avocado is an excellent choice to boost your absorption of fat soluble nutrients at any meal.
You will feel happier:
Eating avocados on a daily basis may help to stabilize your moods and lift your spirit. The variety of vitamins and minerals, for starters, can smooth out mood swings simply by nourishing your body effectively. But more than that, the potassium and folate content could help to chase the blues away. Studies have shown that people struggling with depression have lower levels of potassium, and scientists have recognized for over 50 years that insufficient folate plays a role in low mood.
You will take in lots of critical nutrients:
If you need an excuse to splurge on avocados at the grocery store, you’ve just read 10 solid ones. Eating right is about maximizing the nutrition you get from your meals, and avocados certainly do that. From the 20+ vitamins and minerals, fiber, protein, and antioxidants to the healthy fats that help restore cholesterol to a safe level and allow your body to absorb nutrition better – you can’t go wrong. As diverse and delicious as this fruit is, we know you won’t have any trouble coming up with ways to use it.