The question isn’t if you can eat avocado every day – after all, people have notoriously proven that they can and they will. In 2017, avocado toast, that poster child of health food trends, made headlines when it was reported that Americans collectively spent almost a million dollars on it monthly.1
The more relevant question is why you should make more room in your diet (and budget) for this unique and delicious fruit than you already have. Aside from adorning your buddha bowls and amping up your smoothies and salad dressings with the distinct green hue and creamy consistency, avocados can have quite an impact on your health.
Read on to learn more about the health benefits of this iconic superfruit.
A Great Source Of Monounsaturated Fat
It is said that avocados are among one of the fattiest fruits and vegetables but definitely in a good way. Researchers have found that the fat in avocados is the heart-healthy kind: oleic acid, similar to that in olive oil. This type of fat is associated with supporting cardiovascular health.2
A Great Source Of Dietary Fiber
The dietary fiber in avocados supports an efficient digestive system, helping to avoid bowel problems.
Not only that, the fiber in avocados can help keep you feeling full longer, which in turn may help curb your appetite and promote weight loss.3
A Great Source Of Folate
Expecting women are often told to up their consumption of foods rich in folate, or to take a folic acid supplement. This is because studies show folate is directly responsible for aiding healthy fetal development. A quarter of an avocado already contains 15 percent of the daily recommended amount of folate needed, whether you are trying to conceive, pregnant, or currently postpartum.4,5
Avocados And Cholesterol
A study has found that eating avocado daily can impact your body’s so-called bad cholesterol levels and triglycerides, which are associated with:
Plaque buildup in the arteries, which can contribute to heart disease and obesity
The oxidation of free radicals which may also contribute to your risk for serious health issues
Difficulty in weight control6
Avocados And Eye Health
The same study also found that including avocado in a daily meal can also support the body’s stores of the antioxidant lutein, which helps supports vision and overall eye health.7
Avocados are rich in lutein and zeaxanthin, another antioxidant, which has been linked to reducing the risk of cataracts and macular degeneration in older people.8
Bonus: Easy Ways To Incorporate Avocado Into Your Daily Diet
Avocados may be temperamental when it comes to ripening, but there’s no doubting its versatility. There is a way you can incorporate avocado into literally every meal if you so wish.
Here are just some of the ways to maximize the taste, texture, and, of course, the health benefits of avocado into your everyday diet. Whether you’re a newbie in the kitchen or a seasoned cook, you’re sure to enjoy these avocado ideas.
- Sliced or smashed on toast, then topped with a poached egg (add herbs and spices to your liking)
- Sliced or cubed on salads or grain bowls for that boost of fatty acids and dietary fiber
- Mashed with lime juice, garlic, chili, and other ingredients to make a basic guacamole
- Added to green smoothies to make them creamier, and for an extra dose of vitamins and minerals
- Blended into creamy salad dressings
- Simply drizzled with olive oil and grilled as a side to protein mains
- Chopped and thrown last-minute into the pan as you scramble eggs
- Blended with coconut milk and frozen into creamy ice pops
- Added to hummus
- Pureed or mashed and used as a mayonnaise substitute9
While avocados are generally safe to eat, it’s always smart to consult your doctor or a licensed dietitian when making changes to your diet.
All of these reasons outlined above are more than enough for you to make some room in your fruit bowl for this nutritional powerhouse. At around 250 calories per medium-sized avocado, they can be a solid addition to any diet.10 Just remember to consult with your doctor before making any changes to your diet.
Even more incredibly, avocados can actually help your body absorb and retain the nutrients found in other plant-based foods. Avocado makes your salads work harder than they already do, and the calories they contribute are far from empty.11
So while it can be tricky to pick a ripe one, or although they can get pricey at times, avocados are definitely worthwhile.