Consuming avocados daily can lead to remarkable health benefits, thanks to their rich nutritional contents. Regular consumption can support heart health, aid digestion, and even enhance skin appearance. Registered dietitian and owner of Gut Health Connection Kim Kulp.recommends a serving size of one-third of an avocado for daily intake.
Based on such expert opinions and other beneficial factors related to eating avocados, we’ve compiled a list of important things that happen to your body when you consume avocados every day. It will help you discover how this versatile food can be a game-changer for your overall well-being.
Improves Heart Health
Eating avocados daily can significantly improve heart health due to their high content of monounsaturated fats, particularly oleic acid, which helps reduce bad LDL cholesterol while increasing good HDL cholesterol. Avocados are packed with potassium, an essential mineral that plays a key role in maintaining healthy blood pressure levels. According to a study published in the Journal of the American Heart Association, regular avocado consumption can lower total cholesterol levels by up to 13.5 mg/dL, further supporting cardiovascular health.
Aids Digestion
Avocados aid digestion primarily due to their high fiber content, which is essential for a healthy digestive system. As per the Harvard report for the Nutrition source, a medium-sized avocado contains around 10 grams of fiber, which is about 40% of the recommended daily intake. Well-known nutritionist and registered dietitian Stephanie Wells, quotes, “Eating an avocado every day can benefit our gut health thanks to its dietary fiber content”. She explains that these rich fiber diets can increase the chances of a better digestion system in our body.
Enhances Skin Health
Avocados enhance skin health due to their high content of vitamins E and C, which are vital for maintaining healthy skin. Vitamin E protects your skin from damage caused by free radicals and UV rays, acting like a shield. Vitamin C helps produce collagen which keeps your skin firm. As per a study published in the Journal of Dermatological Science, daily consumption of avocados increases skin elasticity and firmness in the facial skin for healthy women.
Supports Weight Management
Eating avocados daily can help with weight management because they are high in fiber and healthy fats, which make you feel full for longer periods. According to a study published by the National Library of Medicine (NLM), adding half an avocado to a lunch meal leads to a 23% increase in meal satisfaction and a 28% reduction in the desire to eat over the next five hours. This means that incorporating avocados into your diet can help control hunger and reduce overall calorie intake, making it easier to maintain or lose weight.
Boosts Nutrient Absorption
Avocados boost nutrient absorption by improving the body’s ability to absorb fat-soluble vitamins like A, D, E, and K. Eating avocados with other foods can increase the absorption of these vitamins. For example, a study published in the Journal of Nutrition found that adding avocado to a salad significantly increased the absorption of carotenoids, a type of antioxidant. This means that eating avocados can make other nutrient-rich foods in your diet more effective, enhancing your overall nutrition.
Reduces Inflammation
Avocados are known for their anti-inflammatory properties, thanks to the combination of antioxidants and omega-3 fatty acids they contain. These nutrients help to reduce inflammation throughout the body. As per AF health reports, these nutrients present in Avocado oil can be particularly beneficial for individuals with arthritis and other inflammatory conditions. By eating avocados daily, you can benefit from these anti-inflammatory properties, potentially reducing pain and improving overall health.
Supports Eye Health
Avocados support eye health primarily because they contain lutein and zeaxanthin, two powerful antioxidants found in the retina. These nutrients help protect your eyes from harmful light waves, such as ultraviolet rays. Nutrition expert Stephanie Wells says, “Avocado is a good source of the carotenoids lutein and zeaxanthin, so eating a serving of avocado every day may help preserve eye health during aging.”
Regulates Blood Sugar Levels
Eating avocados every day can help regulate blood sugar levels, thanks to their high content of healthy fats and fiber. These nutrients slow down the digestion of carbohydrates, which helps maintain steady blood sugar levels and prevents spikes. A study published in the Journal of the Academy of Nutrition and Dietetics found that avocado consumption significantly reduces the risk of diabetes for women. The monounsaturated fats in avocados can also improve insulin sensitivity.
Improves Brain Function
Consuming avocados can help your brain function better due to their rich content of 81 mcg folate (as per FDC data) and omega-3 fatty acids. Folate, also known as vitamin B9, is essential for brain health as it helps reduce the risk of cognitive decline. Omega-3 fatty acids found abundantly in avocados, are known to support cognitive function and memory. According to the Continental Hospital’s health report, omega-3 intake is associated with improved cognitive performance and a lower risk of neurodegenerative diseases like Alzheimer’s.
Strengthens Bones
Avocados contain essential nutrients like vitamin K, magnesium, and potassium, which are vital for maintaining bone health. Vitamin K helps in calcium absorption, which is necessary for bone formation and strength. Magnesium plays a role in bone density, and potassium reduces the loss of calcium through urine. Together, these nutrients work to keep your bones strong.
Promotes Healthy Pregnancy
Avocados are particularly beneficial for pregnant women due to their high folate content(81µg in every 100g). Folate is essential for the development of the baby’s brain and spine, helping to prevent neural tube defects such as spina bifida. According to the US Preventive Services Task Force (USPSTF), neural tube defects affect about 3,000 pregnancies each year in the United States, and adequate folate intake can significantly reduce this risk.
Reduce Cancer Risks
Avocados may help reduce the risk of certain cancers due to their high content of phytochemicals and antioxidants. Preliminary studies published by NLM have shown that these phytochemicals found in avocados can prevent cancer cells in the body. Also, some high levels of monounsaturated fats and oleic acid in avocados have been linked to a lower risk of breast cancer as per ScienceDirect reports.