An avocado a day keeps the doctor away! This superfood is loaded with health benefits, and the best part is – they are absolutely delicious and go well with practically every recipe, and can be added to almost any meal, so it is very easy to incorporate them into a well balanced diet. You can add them onto, and into, just about anything…even a smoothie!
Here’s what eating an avocado a day can do for you:
According to a recent study, eating half of an avocado will help increase satiety and leave you feeling full for up to 5 hours after the meal. Adding an avocado to your breakfast or lunch is a great way to curb the need for constant snacking throughout the day. It’s the perfect ingredient to incorporate into your dieting meal plans.
Avocados make it easy to get a good amount of all the recommended vitamins and minerals for the day because each serving is packed with over 20 vitamins and minerals. Here are the nutritional facts for one serving (50g). A whole avocado is about 3 servings, so multiply by 3 to know how much value an entire avocado has:
The avocado nutrition facts label by avocado company Love One Today is compliant with the FDA Guidelines for Nutrition Labeling.
Healthy fats are essential for your overall wellness as they support skin health; they enhances the absorption of fat-soluble vitamins, minerals, and other nutrient;, and they help boost the immune system. These fats can even help reduce the risk of strokes, heart attacks, and bad cholesterol levels.
Regular consumption of beta-sitosterol and other plant sterols are known to help maintain healthy cholesterol levels, and avocados contain 25 milligrams per ounce of this beta-sitosterol. On top of that, studies have shown that avocados help reduce the bad cholesterol known as LDL.
Potassium has been proven to be very helpful in managing blood pressure and avocados are full of it. Eating an avocado can help you flush out excess sodium and ease the tension in your blood vessel walls because of how much potassium they contain.
Even though people usually connect only calcium and vitamin D to bone health, vitamin K is equally important. It is what helps the body to absorb the calcium more efficiently. Without enough Vitamin K, the body does not absorb the calcium well and most of it ends up getting eliminated through urination. By eating a whole avocado you get almost half of the daily recommended intake of vitamin K in one go.
An avocado is high in fiber, containing approximately 6-7 grams per half fruit. Eating them can help prevent constipation, maintain a healthy digestive tract, and lower the risk of colon, stomach, pancreatic, and cervical cancers. By eating an avocado a day you promote regular bowel movements, which are crucial for the daily excretion of toxins through the bile and stool.
Some studies have even shown fiber to play a role in regulating the immune system and inflammation. Increased fiber intake has been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals. According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, “high fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.”
Avocados contain higher doses of lutein and zeaxanthin than any other plant. These two very important natural ingredients are carotenoids necessary for eye health and vision. They are phytochemicals that are especially concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage, including from ultraviolet light.
Furthermore, the monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta-carotene. That is why eating an avocado daily can help fight age-related macular degeneration like blindness and eye dysfunction.
Researcher found that avocados are beneficial for people with diabetes. In a study, they had diabetes patients eat an avocado every day. By the end of the experiment, the participants’ insulin and blood glucose levels evened out significantly.
Avocados are full of folate, potassium, vitamin C and vitamin B6 which helps baby’s tissue and brain growth. Adequate intake of folate (folic acid) reduces the risk of miscarriage and neural tube defects. These vitamins also help to alleviate your morning sickness. As you can see, avocados are amazing for you and your growing baby.
One good way to use an avocado is to spread it on toast instead of mayo for sandwiches. But do bear in mind that avocados are high in fat and calories, and even though it is the good kind of fat, over-eating them could lead to weight gain.
Folate is good for more than just growing babies, it also prevents the build-up of homocysteine – a substance that can impair circulation and delivery of nutrients to the brain. Excess homocysteine can interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite. Eating foods containing high levels of folate, like an avocado, could help decrease the risk of depression.