Regardless of the specific healthy eating principles you adhere to, avocados have firmly established themselves as a staple superfood. This isn’t surprising, considering that, according to the USDA, avocado consumption in the United States has tripled since 2001, with the average American now consuming 8 pounds of these fruits annually. So, what precisely makes avocados so beneficial? Let’s explore how this unique fruit (yes, it’s a fruit!) can positively impact your gut health, skin condition, and overall well – being.
The Health Benefits of Avocados
Avocados are a nutritional powerhouse, brimming with healthy fats, essential vitamins, and minerals that contribute to our overall health in several significant ways.
1. Support for Heart Health
“A key phytonutrient in avocados, beta – sitosterol, has been demonstrated to aid in maintaining healthy cholesterol levels,” states Alyssa Wilson, RDN, a metabolic success coach at Signos. Structurally similar to cholesterol, beta – sitosterol works through the hepatobiliary system to reduce cholesterol levels in the body by facilitating its excretion.
Avocados are rich in two types of healthy fats: monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). Both MUFAs and PUFAs play a crucial role in lowering LDL cholesterol, commonly known as “bad cholesterol,” in the bloodstream.
2. Promotion of a Healthy Gut
You might not immediately think of avocados as a source of fiber, but they actually contain a substantial amount. “A medium – sized avocado provides 3.4 grams of fiber, meeting 9 to 16% of our daily fiber requirements,” notes Heather Munnelly, FNTP, a functional nutritional therapy practitioner. “Fiber from whole foods promotes a diverse and robust gut microbiota. The healthier our gut bacteria, the better our overall health.”
Wilson adds that a healthy gut and adequate fiber intake are closely linked to regular bowel movements, which are essential for the body’s detoxification process.
3. Skin Moisturization and Nourishment
Munnelly points out that most fruits are high in sugar, which is rapidly digested by the body. Avocados, however, are different. They are abundant in oleic acid, the same fatty acid found in avocado oil and olive oil. Oleic acid offers numerous health benefits, with one of the most significant being its positive impact on skin health. As a metabolically active organ, the skin can utilize fatty acids like oleic acid to retain moisture effectively.
4. Reduction of Inflammation in the Body
“Avocados are loaded with anti – inflammatory compounds, including carotenoids, vitamins C and E, and phenolic compounds,” says Wilson. “These substances have been shown to protect against oxidative damage and chronic diseases while enhancing cognitive function.”
Munnelly explains that oleic acid also plays a role in reducing inflammation. Previous research has indicated that diets rich in oleic acid have a beneficial effect against inflammation – related diseases and can activate certain immune – boosting cell pathways.
Avocados are also an excellent source of alpha – linolenic acid (ALA), an essential omega – 3 fatty acid. Preclinical studies have shown that ALA can reduce inflammatory pathways in gastrointestinal disease models, such as colitis, and has neuroprotective properties.
5. Maintenance of a Healthy Weight
Avocados are often associated with weight loss, particularly the reduction of belly fat. But does eating avocados actually help with weight management?
Not in the way many might think. “While avocados don’t directly burn fat, they are a nutrient – rich food that can support weight loss or weight maintenance,” Wilson clarifies. “The high fat and fiber content in avocados can increase feelings of satiety, helping to regulate appetite. We know that people who consume fiber – rich foods, such as fruits and vegetables, tend to maintain a healthier body weight compared to those who don’t.”
A study published in the Journal of the American Heart Association dispels the myth about avocados and belly fat. The study divided participants into two groups: one group ate a large avocado daily for six months, while the other made no dietary changes. After six months, there was no difference in belly fat between the two groups. However, the group that consumed avocados daily did experience a decrease in total and LDL cholesterol levels.
“This highlights an important aspect of nutrition: there are no quick fixes,” Munnelly emphasizes. “Eating avocados while engaging in other daily habits that contribute to high cholesterol and excess belly fat may not yield the desired results.”
6. Strengthening of Eye Health
This might come as a surprise, but Wilson notes that avocados are rich in two carotenoids, lutein and zeaxanthin. “These phytochemicals are present in eye tissue and help protect against eye damage, such as that caused by UV light,” she explains.
The carotenoids in avocados have an added advantage: the natural fats in the fruit enhance the bioavailability and absorption of these fat – soluble carotenoids, making them even more beneficial for eye health.
7. Normalization of Blood Pressure
Individuals with high blood pressure may want to include more avocados in their diet. Avocados have been associated with a reduction in hypertension and are high in potassium, which helps relax the walls of blood vessels, contributing to lower blood pressure.
Nutritional Value of Avocados
Here is a detailed breakdown of the nutrients in half of an avocado:
- Calories: 130
- Fat: 15 grams (The Recommended Dietary Allowance (RDA) suggests that fat should account for 25 – 35% of total calories)
- Fiber: 7 grams (This meets 3 – 5% of the RDA, depending on age and gender)
- Protein: 2 grams (The RDA, which some researchers consider relatively low, is 0.8 grams per kilogram of body weight)
- Magnesium: 29 mg (This provides 6 – 9% of the adult daily requirement, varying by age and gender)
- Folate: 81 mcg (Meeting 20% of the RDA for both men and women)
- Potassium: 485 mg
How Many Avocados Should You Eat Daily?
One of the great things about avocados is their versatility. You can enjoy them in guacamole, spread them on toast, add them to smoothies for a creamy texture, or use them as a garnish for omelets, salads, or chili.
Munnelly adds that research has shown that consuming avocados along with other whole plant foods can enhance the body’s absorption of phytonutrients, such as beta – carotene, lycopene, lutein, and zeaxanthin.
As a general guideline, Munnelly recommends consuming half an avocado as a standard serving with a meal or as a snack. Due to their composition of healthy fats, avocados are especially beneficial for those following a ketogenic or Mediterranean diet. For most people, eating one avocado per day is a healthy choice.
Summary
To enjoy the health benefits of avocados, aim to eat half to one avocado per day. While there aren’t many drawbacks to eating more than one avocado a day, their high fat content may cause some stomach discomfort in certain individuals.
Avocado Recipes
Here are some delicious and nourishing ways to incorporate avocados into your diet and even your beauty routine:
Avocado Toast
This popular dish is a must – mention. A combination of bread (preferably whole grain) and avocado, avocado toast is a great source of healthy fat and can be easily customized. You can add plant – based toppings like tomatoes or vegan cheese, or top it with a fried egg or smoked salmon. Our favorite Detox Bruschetta Recipe is a great example.
Sweet Recipes
- 3 – Ingredient Chocolate Truffles
- Avocado Oil Cakes With Pistachio Dukkah Spiced Honey
- Avocado Sorbet
- Avocado Mint Chocolate Chip Ice Cream
Savory Recipes
- Avocado Pesto Pasta
- Cilantro Avocado Hummus
- 4 – Ingredient Guacamole
Beauty Recipes
- Hair Masks: As hair care expert Muhga Eltigani previously explained, the oils in avocados are so effective that they can penetrate the hair shaft to moisturize it, rather than just sitting on the surface. Additionally, the healthy fats help prevent hair breakage.
- Face Masks: The vitamins in avocados, including vitamins A, C, E, K, B6, riboflavin, niacin, folate, and pantothenic acid, combat free radicals and can help minimize sun damage to the skin.
Sustainability of Avocados and Waste Reduction
Avocados thrive in the warm, humid climates of South and Central America. In the United States, “avocados often have to travel long distances to reach supermarkets,” Munnelly points out. “Since transportation is a major contributor to climate – change gas emissions, it’s advisable to purchase avocados that are locally grown whenever possible.”
Moreover, according to a water footprint calculator, it takes 60 gallons of water to grow just one avocado.
To mitigate the environmental impact of avocado consumption, Wilson recommends choosing avocados labeled as Fair Trade and/or organic. Interestingly, once you’ve enjoyed your avocado, the leftover pits can be used to dye clothes a beautiful shade of pink!
Sustainability Tip: Opt for Fair Trade and/or organic avocados when available, and make sure to use every part of the avocado you buy, as a significant amount of water goes into growing them. You can even get creative and use avocado pits in craft projects.
Ripening Tips
It’s disappointing to pick up an avocado only to find it’s not yet ripe. A hard, green avocado usually takes four to seven days to ripen. However, there are ways to speed up this process:
- Baking Method: Munnelly suggests wrapping avocados in tin foil and baking them at 200 degrees Fahrenheit for 10 minutes.
- Paper Bag Method: If you have a few days, Munnelly and Wilson recommend placing the avocado in a brown paper bag along with an apple or banana. These fruits release ethylene gas, which accelerates the ripening process.
Storage Tips
“To keep cut avocados from turning brown and mushy, squeeze fresh lemon juice over them and store them in an airtight container,” advises Munnelly. “If you don’t have lemon juice, cold water can also work. It’s best to leave the pit in place before storage.” For more tips on keeping avocados fresh, there are additional hacks available.
Frequently Asked Questions
- How much avocado should I eat in a day?
- Do avocados burn belly fat?
- What are the benefits of avocado for skin?
Conclusion
While the saying goes, “An apple a day keeps the doctor away,” incorporating an avocado into your daily diet can also offer numerous health benefits for your gut, heart, and even your hair. However, it’s important to be aware of the environmental impact of avocados, as those found in grocery stores often have a significant carbon footprint. Maybe it’s time to consider growing your own avocado tree in the backyard?