One of the most nutrient-dense foods, avocados are high in fiber and, ounce for ounce, they top the charts among all fruits for folate, potassium, vitamin E and magnesium. No doubt, avocado nutrition makes it a powerful SuperFood. Avocados have been cultivated for thousands of years.
People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. However, correlation does not imply causation, and there is no guarantee that the avocados caused these people to be in better health. One dietary survey found that people who ate avocados had a much higher nutrient intake and a lower risk of metabolic syndrome. You also need to be able to absorb these nutrients — move them from your digestive tract and to your body, where they can be used.
Some nutrients are fat-soluble, meaning that they need to be combined with fat in order to be utilized. Vitamins A, D, E and K are fat-soluble , along with antioxidants like carotenoids.
One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption 2. So, not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.
This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste. Studies have shown that eating avocado or avocado oil with vegetables can dramatically increase the number of antioxidants you take in.
Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves. This includes the carotenoids lutein and zeaxanthin, which are incredibly important for eye health 27 , Avocados are high in antioxidants, including lutein and zeaxanthin.
These nutrients are very important for eye health and lower your risk of macular degeneration and cataracts. Test-tube studies suggest that it may help reduce side effects of chemotherapy in human lymphocytes Avocado extract has also been shown to inhibit the growth of prostate cancer cells in a laboratory Human-based research is unavailable.
Some test-tube studies have shown that nutrients in avocados may have benefits in preventing prostate cancer and lowering side effects of chemotherapy. However, human-based research is lacking. Arthritis is a common problem in Western countries. There are many types of this condition, which are often chronic problems that people have for the rest of their lives. Multiple studies suggest that avocado and soybean oil extracts — called avocado and soybean unsaponifiables — can reduce osteoarthritis 33 , Besides vitamin E, avocados are rich in other promising antioxidants, including two carotenoids called lutein and zeaxanthin.
When lutein pairs up with zeaxanthin, it can also do your eyes and even your brain a favor. The two compounds are associated with optimal vision , and a study found that when older people got more of these compounds from avocados, they had better cognitive performance.
Ah, the magical microbiome — that breeding ground of so many health benefits. Having an abundance of friendly bacteria in your gut has been linked to all sorts of positives — but chief among them is, of course, healthy digestion. Avocados pave the way for smooth moves, shall we say, by providing plenty of fiber in a small package.
Even just one-third of the fruit contains 3. That fiber we talked about? Definitely has an impact on the number on the scale. Research shows that more dietary fiber often equals fewer pounds. And avocados spreading good juju in your microbiome could be another key to maintaining a healthy weight.
The best kinds of healthy foods are the ones you actually want to eat. With mild flavor and pleasantly smooth texture, avocado tends to be a crowd-pleaser.
Just keep in mind that there can be too much of a good thing. Regularly consuming beta sitosterol and other plant sterols may help maintain healthy cholesterol levels, which are important for heart health.
Avocados contain lutein and zeaxanthin , two phytochemicals present in eye tissue. They provide antioxidant protection to help minimize damage, including from UV light. The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants , such as beta carotene. As a result, adding avocados to the diet may help reduce the risk of developing age-related macular degeneration.
This nutrient is often overlooked but is essential for bone health. Taking in enough vitamin K can support bone health by increasing calcium absorption and reducing the urinary excretion of calcium. Studies have not yet assessed a direct link between avocado consumption and a reduction in cancer risk. However, avocados do contain compounds that may help prevent the onset of some cancers.
Research has associated an optimal intake of folate with a reduced risk of developing colon, stomach, pancreatic, and cervical cancers. However, the mechanism behind this association remains unclear. Avocados also contain high levels of phytochemicals and carotenoids, which may have anticancer properties. Studies have shown that carotenoids, specifically, may protect against cancer progression. A review highlighted the potential benefits of avocado consumption in relation to breast, oral, and throat cancers.
However, these associations are typically the result of test tube studies, not controlled human trials. Further research is necessary to confirm these associations. Folate is important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube abnormalities. Consume at least micrograms mcg of folate per day when pregnant. One avocado may contain as much as mcg. Avocados also contain fatty acids that are integral to a healthy diet and fetal development. Avocados are a good source of folate , which plays an important role in overall dietary health.
Studies have also found links between low folate levels and depression. Folate helps prevent the buildup of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain.
Reviews of past research have linked excess homocysteine with cognitive dysfunction, depression, and the production of serotonin , dopamine, and norepinephrine, which regulate mood, sleep, and appetite.
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