The impressive benefits of eating 1/3 of an avocado every day.
Eating a serving of avocado daily can work wonders for your health, including healthier skin, a reduced risk of heart disease and diabetes, and weight loss.
It's said that an apple a day keeps the doctor away, but there's another fruit that can work wonders for your health when included in your daily diet. That's the avocado.
With nearly 20 types of vitamins, minerals, and plenty of healthy fats, it's no surprise that numerous studies link avocados to cardiovascular health, weight management, and skin health.
So, is eating avocado every day really good for your health?
Nutritional composition of avocado
According toTodayA serving of avocado (1/3 of a medium avocado or 50 grams) contains 80 calories, 1 gram of protein, 7 grams of fat, 4 grams of carbohydrates, 3 grams of fiber, 250 milligrams of potassium, 15 grams of magnesium, 0.1 mg of vitamin B6, 1 mg of vitamin E, 4 mg of vitamin C, 11 mcg of vitamin K, and 5 mcg of folate.
A serving of avocado contains 6 grams of unsaturated fat. This is a healthy type of fat.
Avocado may reduce the risk of cardiovascular disease and diabetes.
According to a recent systematic review, avocados are very good for your heart. Of the studies examined, 10 replaced avocados with other sources of fat, and 2 added avocados to participants' standard diets.
Overall results suggest that consuming avocados twice a day as part of a diet low in saturated fat and cholesterol may help lower total cholesterol and LDL (bad cholesterol) levels in the blood. Another observational study of 68,000 women found that eating more avocados was associated with a lower risk of cardiovascular disease.
Recent research also suggests that incorporating avocados into your diet may have a positive impact on metabolic disorders and type 2 diabetes.
A randomized trial on overweight adults showed that eating just half an avocado at lunch increased feelings of fullness without negatively impacting blood sugar levels. This is a major benefit for people with diabetes or prediabetes.
In other words, avocados can make you feel full without causing a sudden spike in blood sugar.
According to Traditional Medicine Practitioner Phung Tuan Giang, Chairman of the Vietnam Institute for Research and Development of Traditional Medicine, another reason why avocados are associated with a reduced risk of cancer and diabetes is due to their monounsaturated fatty acids. These have been shown to offer good protection against chronic diseases because of their ability to reduce inflammation.
Furthermore, according to Dr. Giang, with its predominantly high content of unsaturated fats, especially MUFA, along with plenty of fiber, avocado is very beneficial for cardiovascular health. Including avocado in a balanced diet helps prevent cardiovascular diseases due to its low cholesterol levels.
A 2018 meta-analysis showed that a diet including avocados helps increase HDL cholesterol (good cholesterol), which is beneficial for cardiovascular health.
Is avocado good for weight loss?
Because avocados are higher in calories than other agricultural products, you might worry that eating them regularly could lead to weight gain. The good news is that research actually points to the opposite.
A study of 55,000 people found that those who ate avocados were lighter than those who did not regularly eat the fruit. After following participants for 4 to 11 years, researchers concluded that participants who consumed at least 2 tablespoons of avocado per day had the lowest rates of being overweight or obese.
Research also shows that replacing carbohydrates in traditional, high-carb meals with avocado contributes to a feeling of fullness. This is because the fat in avocado helps you feel full for longer and may actually lead you to eat less overall.
According to Dr. Giang, avocados help with weight loss and improve body shape. A diet low in carbohydrates and high in healthy fats is known to accelerate weight loss. Therefore, if you are looking to lose weight, avocados are a reasonable choice.
Fats increase feelings of fullness and boost hormones that help us eat less, stay full longer, and prevent overeating, snacking, and sugar addiction. That's one reason why increasing monounsaturated fatty acids in the diet is associated with better weight management and improved BMI.
The vitamin E in avocados is good for your skin.
Many recent studies are beginning to explore the potential skin benefits of vitamin E in avocados. One study showed that eating one avocado a day for 8 weeks increased skin elasticity and firmness. So, avocados could be a great addition to your skincare routine.
Are there any restrictions on eating avocados?
Although avocados offer impressive benefits, it's important to remember portion sizes. Eating 1/3 of an avocado daily will help control calorie intake and ensure that avocados don't contribute to weight gain.
Dr. Giang stated that when consumed in moderation, avocado is a nutritious addition to a balanced diet. People with kidney disease should avoid eating too much avocado because it is high in potassium. Although uncommon, some people are allergic to avocado, experiencing symptoms such as hives and itching.
Finally, remember that eating more avocados isn't always better. In fact, avocados are high in calories, so eating too many can lead to weight gain, especially if we don't make other adjustments to our diet.
Eating avocados twice a week or in moderate amounts daily offers numerous health benefits.
