Avocados have a ton of health benefits, ranging from boosting heart health to improving digestion. Learn about 14 benefits of avocado
14 health benefits of avocado
- Heart health: Avocados are high in monounsaturated fats and phytosterols that help lower cholesterol and the risk of heart disease. Avocados have a high concentration of potassium that not only aids in the maintenance of electrical gradients in the body's cells but also plays a role in important body functions. It is associated with lower blood pressure, which is a major risk factor for heart attacks, strokes, and kidney failure.
- Brain health: Avocados are high in folate, which can help with depression by allowing for more efficient nutrient delivery to the brain. It can also aid in the production of chemicals that regulate mood, sleep, and appetite. The high vitamin E content in avocados may help in preventing Alzheimer's disease and promote healthy cognitive function.
- Kidney and liver health: Organic compounds in avocados have been found to be beneficial in preventing liver and kidney damage. They help regulate the fluids and nutrients that pass through these organs.
- Rich in antioxidants: Avocados contain antioxidant vitamins A, C, and E, along with carotenoids such as beta-carotene, lutein, and zeaxanthin that act as antioxidants. This abundance of antioxidants aids in preventing diseases such as cancer and slowing down the aging process.
- Digestive health: The high dietary fiber content in avocados may help improve intestinal health. Studies have shown that eating avocado helps you feel full for longer and may help you avoid cravings.
- Pregnancy health: Avocados are high in folate, which is beneficial to pregnant women because it aids in the development of a healthy fetus. The nutritional content of avocados helps improve maternal health, breast milk quality, and birth outcomes.
- Skin health: Avocados contain monounsaturated fats that are good for the skin, helping to maintain adequate moisture levels in the epidermal layers, keeping skin soft and healthy.
- Eye health: Avocado has two chemicals called lutein and zeaxanthin that act as antioxidants, preventing age-related vision loss and preserving the natural moisture of the eyes.
- Hair health: Amino acids, antioxidants, and essential oils help moisturize dry scalp and repair damaged hair.
- Bacteria-fighting properties: Avocado seeds have bactericidal and fungicidal properties that inhibit the growth of various pathogenic microorganisms.
- Anti-inflammatory properties: Avocados have anti-inflammatory properties that can aid in the treatment of osteoarthritis (a painful inflammatory condition of the joints).
- Energy-booster: Avocados can help combat exhaustion and sleepiness. Vitamin C aids in the absorption of iron from the diet, which may help you feel more energized.
- Diabetes prevention: Researchers have found that avocatin B (a fat molecule found only in avocados) can inhibit the cellular process that causes diabetes.
- Improved libido: Saturated fats play a beneficial role in our bodies by increasing testosterone levels and increasing sex drive.
Can you eat too much avocado?
While avocados are good for you, it’s possible to have too much of a good thing. Overeating avocados can cause adverse effects:
- Weight gain. Despite being an unsaturated fat, eating too many avocados can lead to weight gain due to the fat content. This can result in nutritional deficiencies because fat is digested slower and leaves you feeling fuller longer than other nutrients.
- Allergies. Avocado allergies are uncommon, but they do exist. Symptoms include a stuffy nose, wheezing, coughing, and edema. They are commonly associated with latex allergies.
- Migraines. Sometimes eating too many avocados may cause migraines, which are a common type of chronic headache. Migraines can cause nausea, vomiting, and light sensitivity, which can make it difficult to function normally daily.
How much avocado is good for me?
One-third of a medium avocado is the recommended serving size (approximately 2 tablespoons). Each serving contains 55 calories and 5 grams of fat, so keep this in mind when calculating your daily calorie and fat goals.
Avocado can be added to salads, soups, and salsa, and can be used as a spread in place of butter or mayonnaise or to replace sour cream in dips.
Avocado qualifies as a superfood, but like anything else, it is best to consume in moderation.