Avocados are among the most delicious, rich, and satisfying food items that you can find. However, as a nutritionist, I’m happy to say that avocados are an extremely powerful superfood. These delicious gems, which are technically a fruit, but I classify them as a “good” fat–are packed with anti-aging, disease-fighting antioxidants and more than 20 distinct minerals and vitamins.
Take to look at the nutrition information provided by the US Department of Agriculture A single Hass avocado, without skin or seed–provides 227 calories. It comes from 20 grams of healthy fat, almost three grams of protein, and around 12 grams of carbohydrate, including 9 grams of fiber (3 grams of net carbohydrates). It’s more than 30 percent of the daily recommended amount of fiber. A whole avocado provides 30 percent of your daily requirements folate, a B vitamin that is needed for the creation of healthy cells. It also provides 36% of vitamin K, which is essential to prevent blood clotting and bone health 20 percent is the skin and immune-boosting vitamin C and vitamin E an antioxidant that also aids in immune function. 20% of potassium, which is essential for muscle, heart and nerve function as well as blood pressure control; and 10 percent for magnesium, which is a mineral needed to support more than 300 functions within the body, such as heartbeat bone health blood sugar regulation as well as muscle and nerve function.
One study in 2020 concluded that avocado drinkers who are regulars have higher levels of fiber, vitamins E and K as well as magnesium and potassium. This is pretty impressive. I consume avocado in the form of at minimum one dish every day. I also love how versatile they can be in cooking (more about that in the next section) But there’s more news related to health that I want to share. Take a look at these six incredible avocado health benefits.
They boost satiety
Foods that contain “good” fats help to reduce stomach emptying. This helps you stay fuller longer and prevents the returning of hunger. The feeling of satisfaction is referred to as Satiety. Avocados, which have a high-fat content as the heart-healthy monounsaturated fatty acids, also known as MUFAs, certainly fit the requirements. In one study participants rated their satisfaction and appetite following a meal on meals that included or did not contain avocado. A half an avocado in a meal was a major boost in self-reported satisfaction and less desire to eat as long as five hours. This is among the reasons why I frequently choose guacamole for my salad dressing.
They’re waist whittlers
The belief that eating fat causes you to gain weight is a myth. It’s true that taking in “healthy” fats is actually an effective strategy for losing weight. In addition to increasing your satiety levels plants-based fats, such as avocados, offer antioxidants and combat inflammation, both of which have been linked to weight control. That could be one reason why a study has shown that people who eat avocado regularly weigh less and have slimmer waistlines while taking in fewer calories.
A study from 2021 that was published by the Journal of Nutrition focused on the effect of consumption of avocados in relation to belly fat. All in all, 105 people who were obese or overweight were randomly assigned either a meal that included only one avocado, or an avocado-free diet with the same amount of calories and the same ingredients every day for 12 weeks. Researchers discovered that women who were in the group that included avocado (but not males) saw a decrease in visceral belly fat, the internal abdominal fat that covers organs in the internal organs. It is linked to a greater chance of developing the type 2 form of diabetes and other illnesses. The women also noticed an increase in the percentage of visceral fat and subcutaneous fat — the kind of fat that lies beneath the skin. This shift was a result of a distribution of the fat outwards from organs, which can provide health protection as well as slimmer waistlines.
They protect your ticker
The MUFAs present in avocados has been proven to reduce “bad” LDL cholesterol and raise “good” HDL levels–a double result that can help lower the risks of coronary heart disease. Which is the most common fatality in the US. A previous study from UCLA has also revealed some amazing cardiovascular benefits of eating avocados When compared to eating a burger with no avocado, eating half of the Hass avocado reduced the production of chemicals that cause inflammation, enhanced blood flow, and did not increase the number of triglycerides (blood fats) over the amount that were raised by the burger itself. Avocados are also a good source of potassium, a mineral that can help lower blood pressure by being a diuretic that acts naturally that helps remove the excess fluid and sodium from the body. This reduces pressure on the arteries and the heart. (bonus it also means that avocados are a natural de-bloater! ).
They’re nutrient boosters
A serving of avocado at meals can aid in the absorption of more antioxidants in other healthy food sources. In one Ohio State study, when men and women ate salads and salsa topped with 2.5 tablespoons of avocado, they absorbed over eight times more alpha-carotene and 13 times more beta-carotene-phytonutrients known to fight cancer and heart disease. A different study discovered that combining avocado with tomatoes and carrots improves absorption of the vegetable’s vitamin A, which is an essential nutrient to maintain healthy skin, eyes, and immune system.
Avocados may also help support a healthier diet overall. A 2021 Australian report published by the British Journal of Nutrition discovered that those who ate the most avocados had substantially higher amounts of polyunsaturated monounsaturated fats, in addition to fiber, vitamin E magnesium, and potassium. Regular avocado drinkers also tend to eat more fruits, vegetables, and whole grains.
They’re good for your gut
Avocados can have a positive effect on the gut microbiome which is the trillions of microbes as well as their genetic material within the digestive tract. A healthy microbiome is connected to a better immune function in reducing inflammation, as well as long-term disease prevention. In a study published in 2021 by the Journal of Nutrition adult subjects who were obese or overweight were randomly assigned an everyday meal that either included or did not contain avocado. The diets, monitored for 12 weeks, were designed to preserve the weight of the body and to reduce the impact of losing weight on study outcomes. Researchers discovered that over the three months, people who ate avocado saw positive changes in the digestive system. This included a greater diversity of microbes and an increase in microbes that create metabolites that aid in the health of the gut. Researchers also discovered that although those who ate avocados ingested an average amount of calories, more fat was excreted into their waste, which means that certain calories weren’t taken up by the gut and into the bloodstream. This could be another reason why avocados can aid in weight loss.