It’s almost impossible to go to a restaurant and not see avocado somewhere on the menu. Perhaps you enjoy avocado hummus or sink your teeth into a fried avocado taco. Let us not forget the hip sensation that is avocado toast! Although there is an extra cost to add avocado to most meals, it is always worth it. Avocados are truly the perfect food for your overall health, including your heart, brain, waistline, and more.
What Are Avocados?
The Central American avocado tree originated in Colombia and southern Mexico around 7,000 years ago. Around the 16th century, the Incas and Aztecs shared the avocado with Spanish conquistadors who named them aguacate. Nowadays, there are more than 80 Californian varieties of avocados, with Hass avocados being the most popular. Let’s take a look at the basic nutritional facts of one-half of an avocado below:
- Calories: 114
- Total sugar: 0.2 grams (g)
- Dietary fiber: 6 g
- Carbohydrates: 8.6 g
- Fat: 14.7 g
- Sodium: 5.5 milligrams (mg)
- Magnesium: 19.5 mg
- Potassium 345 mg
- Vitamin A: 43 micrograms (μg)
- Vitamin E: 1.3 μg
- Vitamin K: 14 μg
- Vitamin B6: 0.2 mg
They Boost Heart Health
According to several research studies, the monounsaturated fatty acids in avocados help reduce LDL (bad) cholesterol levels. They also elevate HDL (good) cholesterol levels, helping to lower your risk of heart disease. An older study found some heart-protective properties that resulted from consuming avocados. Avocados contain compounds that may curb the effects of inflammation, improving blood flow and preventing triglyceride levels from rising. Finally, the potassium in avocados may help lower blood pressure by combating excess sodium in the body.
Great For Your Eyes
Avocados are naturally rich in lutein and zeaxanthin, two phytochemicals that exist in eye tissue. These antioxidant compounds work to protect the eyes, minimizing damage from UV light. Additionally, the monounsaturated fatty acids in avocados aid in the absorption of fat-soluble antioxidants like beta-carotene. Because of this, avocados may aid in warding off age-related macular degeneration.
Good For Your Gut
Gut health may be one of the hottest topics in the health world right now. Many studies confirm that improving gut microbes optimizes overall health, including immune function, digestion, and more. In the case of avocados, they may increase greater microbe diversity in the gut. They also help to increase the production of beneficial microbes that enhance gut health. Researchers found that even though avocados contain more calories than other fruits and vegetables, they encourage more fat excretion via bowel movements. A study confirmed that people who ate more avocados had more fat in their waste, meaning some of the calories from avocados were not absorbed from the gut into the bloodstream. That could indicate that avocados aid in weight management.
May Aid In Cancer Prevention
It should be noted that research surrounding the anti-cancer benefits of avocados is still ongoing. Right now, research shows that increasing your intake of folate may reduce the risk of developing stomach, colon, cervical, and pancreatic cancers. The mechanism behind this is currently unclear, though. Because avocados contain a lot of folate, researchers speculate that they may aid in the prevention of these cancers. Avocados also contain carotenoids, which may exhibit anti-cancer properties that slow cancer progression.
They Boost Feelings Of Satiety
Increasing your intake of good fats can slow the emptying of the stomach, which keeps you satiated and delays the return of hunger. Avocados are mostly rich in heart-healthy monounsaturated fatty acids, which are good fats. One study monitored volunteers that rated feelings of satisfaction and appetite after dining on meals with or without avocados. The group that included half of an avocado with their meals reported more feelings of satiety. In fact, they didn’t have a desire to eat for up to five hours after the meal.
Reduced Risk Of Depression
As mentioned earlier, avocados are a good source of folate, which plays several roles in enhancing overall health. Several studies linked low folate levels to an increased risk of depression. Folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and the delivery of nutrients to the brain. Several reviews linked excess homocysteine with cognitive decline and depression. Eat your folate, people!
