What Happens to Your Body When You Eat an Avocado Every Day
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Avocados are tasty and filling, and they are powerhouses of nutrients. They are full of vitamins, minerals, fiber and healthy fats. They offer many potential benefits, but there are some considerations to make before incorporating them into your diet.
A study found that eating one avocado per day is associated with better dietary quality. The study participants’ diets were more consistent with healthy eating habits, including reduced sodium intake and increased healthy fats. This did not contribute to the weight change.
“They are a natural source of monosaturated fats, fiber, and heart-healthy vitamins and minerals,” says Lauren Manaker, MS, RDN, LD. Health.
Advice: Manaker said some data suggests adding avocado to burgers might have anti-inflammatory benefits.
One study found that older adults who ate an avocado a day had better cognitive scores.
“The effects are primarily based on their antioxidant and anti-inflammatory properties and their ability to support brain cells, cognitive function, memory and well-being during aging,” said Candace Pumper, MS, RD, LD, a registered dietitian at The Ohio State University Wexner Medical Center. Health.
Avocados are high in fiber and healthy fats, and When consumed in moderation, they can help with weight management. by promoting satiety and decreasing visceral fat, Pumper said. Further research is needed.
The fiber in avocados increases the diversity of intestinal bacteria and promotes regularity of bowel movements.
“They also act as an energy source for intestinal cells through fermentation and play a role in regulating intestinal function and resistance to pathogens,” Pumper said. “These effects are behind the benefits of avocados against gastrointestinal disorders.”
Avocados provide nutrients like healthy fats, fiber, potassium, magnesium, and vitamin B6, as well as bioactive compounds that help manage cholesterol, blood pressure, and blood sugar.
These components can also reduce inflammation, which helps prevent and manage heart disease, hypertension and type 2 diabetesPumper said.
Avocados contain vitamin E, lutein and zeaxanthin, which provide antioxidants and help protect against ultraviolet (UV) light damage and age-related eye problems.
“Avocados can help reduce the risk of retinal detachment and uveitis (inflammation of the middle layer of the eye), as well,” Pumper said. “The presence of vitamin K1 appears to be vitally important for maintaining the integrity of ocular tissues and may be linked to protection against retinal inflammation and the incidence of cataracts. However, further research is needed.
Avocados contain healthy fats, fiber, protein and a wide range of vitamins and minerals, according to Jennifer Pallian, BSc, RD, registered dietitian and food scientist.
Avocados are also a source of B vitamins such as folate, riboflavin, niacin and pantothenic acid. “This makes avocado a nutrient-dense food that contributes significantly to daily needs for fiber, potassium and healthy fats,” Pallian said.
| Avocado: nutrition per 100 grams (3.5 oz) | |
|---|---|
| Nutrient | Amount |
| Calories | 160 |
| Fat | 14.7 grams (g) |
| Sodium | 7 milligrams (mg) |
| Crabs | 8.5g |
| Fiber | 6.7g |
| Sugars | 0.7g |
| Protein | 2g |
| Magnesium | 29mg |
| Potassium | 484mg |
| Vitamin C | 10mg |
| Vitamin E | 2.1 mg |
| Vitamin K | 21 micrograms (mcg) |
Incorporating avocado into a balanced diet could improve diet quality and nutrient intake. However, the decision to eat it every day depends on your personal situation. For example, you need to consider availability, cost, quality and maturity.
“MyPlate recommends adults consume 2 to 4 cups of vegetables per day and 3 ½ to 7 cups of ‘other vegetables,’ such as avocados, per week,” said Kristy Del Coro, MS, RDN, LDN, registered dietitian and spokesperson for Avocados-Love One Today. Health. “One avocado counts as 1 cup, so it’s a great food to include in your diet on a regular, or even daily, basis.”
Avocados are safe for most people, but some groups may need to be more careful. Here are some considerations:
- Be careful if you are allergic to latex: 30 to 50 percent of people with latex allergies may exhibit cross-reactivity, Del Coro said. “Some latex proteins are similar to proteins found in avocado.”
- Limit if you have kidney disease: One-third of an avocado provides 250 milligrams (mg) of potassium (6% DV), Del Coro said. Although the National Kidney Foundation considers avocados safe for kidney diets, it said you should work with a dietitian to determine how much potassium you can safely consume.
- Talk to your healthcare professional if you are taking blood thinners: Avocados may interact with the blood thinner warfarin. “Because avocados are high in vitamin K, they may reduce the therapeutic effectiveness of warfarin by interfering with its regulation of blood clotting,” Pallian said.
- Consider limiting the consumption of avocados if you experience gastrointestinal problems: Avocados are high in FODMAPS and may trigger IBS symptoms in some people.
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