Key Takeaways
- Avocados are widely available and versatile. The ripened fruit contains many nutrient-dense components, including folate, fiber, copper, vitamin K, potassium, and vitamin B5.
- Eating avocados regularly helps improve heart health and cognitive function, reduce inflammation, and support the gut microbiome.
- You can consume avocados in various dishes, such as salads and guacamole, or on their own.
Avocado is a nutrient-rich fruit packed with fiber, healthy fats, and various vitamins and minerals, like vitamin K, folate, and potassium. Adding avocados to your diet may help reduce inflammation and support overall health, including heart, brain, and gut health.
1. Better Heart Health
Studies have found that avocados have a moderately beneficial effect on lowering participants’ “bad” cholesterol levels, known as low-density lipoprotein (LDL) cholesterol.
Other studies have shown that replacing a portion of total daily carbohydrate intake with a whole or half avocado improved several measures of cardiovascular inflammation, including:
2. Sharper Brain Function
Eating an avocado every day is associated with increased circulating blood levels of lutein, which are associated with:
- Cognitive flexibility
- Improved vision
- Overall cognitive health
- Visual memory
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3. Decreased Inflammation
A study has found that eating avocados lowers circulating levels of C-reactive protein (CRP), a marker of overall bodily inflammation. High CRP levels can signify conditions like:
4. Improved Gut Microbiome
A study found that daily avocado consumption of about one whole, medium avocado per day improves the gut microbiome. Avocado consumption also causes greater production of single-chain fatty acids (SCFAs). SCFAs may aid in regulating important mood-altering neurotransmitters.
Avocado Nutrition
The flesh of the avocado is nutritionally dense, with a variety of macro and micronutrients. The average consumption is about half an avocado (about 68 grams). Avocados are also an excellent source of prebiotic fiber and soluble fiber. Prebiotic fibers have been shown to aid digestion, improve immune and cognitive function, and even lower cholesterol.
The following nutrition information is found in a single serving of avocado.
- Calories: 80
- Protein: 1 gram (g)
- Carbohydrate: 4 g
- Fiber: 3.4 g
- Cholesterol: 0 g
- Saturated fat: 1 g
- Potassium: 254 milligrams (mg)
- Vitamin B5: 0.73 mg
- Folate: 44.5 micrograms (mcg)
- Copper: 85 mcg
- Vitamin K: 10.5 mcg
Avocados are particularly rich in a monounsaturated fatty acid known as oleic acid. Oleic acid is also commonly found in olives and is believed to reduce adult cardiovascular disease risk factors.
How to Add Avocados to Your Diet
Avocados will ripen after being picked. They are considered ripe when they appear dark green and yield to light pressure when held. Once ripe, they can be consumed in various dishes, like salads and guacamole, or on their own. Avocados contain one large pit that’s typically discarded before eating or sometimes used to grow other avocado trees.
Avocados contain high levels of monounsaturated and polyunsaturated fatty acids. Research has shown that these good fats enhance carotenoid absorption from leafy green vegetables and salsa.
Are There Any Risks of Eating Avocados?
Studies have shown little to no risks associated with eating avocados. However, there are a few things to keep in mind. It is also not advisable to consume an avocado if you have an avocado allergy, birch pollen allergy, and/or a latex allergy. Eating avocado or other high-potassium foods is not advised for those diagnosed with kidney disease.