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Avocados are a pear-shaped fruit with a creamy texture and benefits that are plentiful. They are also versatile. You can an avocado in a smoothie, eat as is, added to a salad, or on your sandwich. It is an unusual fruit but is considerably high in vitamins and minerals. Here are 12 proven benefits of eating an avocado.

1. Reduce the risk of heart attack

Red heart in hand signaling a healthy heart

A Hass avocados study conducted by a distinguished professor of nutrition has shown to reduce LDL cholesterol by 13.5 md/dl based. Avocado, like olive oil, is high in fat, but it contains monounsaturated fats. In other words, it contains good fats; the type of fat that helps with heart health.

One reason for the cholesterol-reducing ability might be the presence of beta-sitosterol. This compound works in the digestion system by competing with cholesterol, resulting in a lower absorption rate.

Avocados are rich in potassium, even more so than a banana. Potassium helps to lower high blood pressure, another risk of heart disease.

2. Reduce feelings of depression

Happy people running

Avocados can reduce the risk of depression. Avocados are chock full of healthy fats that your brain needs to function correctly. Also, avocados contain high amounts of folate. Folate is another nutrient that helps to reduce depression.

3. Help with constipation

Woman with healthy digestive system

You might not immediately think avocado is high in fiber because of its creamy and fatty texture, but it is. Eating an avocado a day will help those bathroom moments to be more comfortable. Regular bowel movements will also help with digestive health.

4. Avocados aren’t usually high in pesticides

Avocados cut in half

You might be surprised to see avocado’s pesticide’s content as a health benefit. However, pesticides are small quantities of poison sprayed on food to kill pests. Do you want that in your food? Pesticides ingestion has been shown to contribute to a range of chronic diseases such as cancer. Avocados are grown with fewer pesticides and have shown up on the EWG’s list of clean foods.

5. Avocados can help you to lose weight

Tape measure around a fork, indicating lose weight

It sounds unreal for a food high in fat to help with weight loss. However, foods that are high in fat keeps you full longer. If you feel satisfied for longer periods, then you will be less likely to eat unhealthier options.

The main difference between a healthy fatty food and fatty foods such as bacon is the presence of nutrients. The other difference is that the fats in avocados are not going to clog your arteries.

Avocados are high in fats, so overeating them can cause you to gain weight. However, there is a delicate balance which, when maintained, will help you with your weight loss goals.

6. Avocados may help with memory

Human brain memory

Do you have that afternoon brain fog? Avocados are rich in omega-3 fats. The human brain cells also contain omega-3. The equation is that omega-3 foods amount to healthier brain cells, which further helps with improving your memory.

As a side note, I supplement with this high quality omega-3 krill oil, and eat salmon regularly. It has helped me tremendously with anxiety and cognitive functioning.

7. Avocados may help prevent macular degeneration

Macular degeneration is an eye disease that eventually leads to blindness. This eye disease is an age-related problem that causes blurry vision in its early stages and slowly builds towards a loss of sight. Avocados high nutrient content is high in lutein and zeaxanthin, which helps to prevent this disease as you age.

8. Avocados help with preventing cancer

Pink ribbons in cancer research support

Cancer is a disease no one wants. However, studies have proven beyond a doubt that the way you eat affects your risk of cancer. Foods that are unmodified and natural, with high nutrient content helps to lower your risk of cancer. Avocados have met this requirement unconditionally.

The cancer research journal has published a study showing avocatin B, a lipid derived from avocados, to kills leukemia cells.  

9. Avocados help to regulate blood sugar

Blood sugar regulation

Avocado is a fruit, but unlike many fruits, the sugar content is low. A single avocado has around 1 gram of sugar. The low sugar content helps to keep you full without adding extra sugar in your bloodstream. The high-fat content in avocado also prevents sugar spikes. Sugar spikes occur after a meal is eaten and usually results in an aggressive drop in sugar in the bloodstream, leading to fatigue.

10. Avocados help to prevent birth defects

Pregnant women doing yoga

Avocados are rich in folate, a critical nutrient to help prevent neural tube defects in fetuses. Folate is so important that all women of child-bearing age should continue to eat a diet rich in this nutrient, regardless of their pregnancy intentions.

11. Avocados improve the absorption rate of vitamins

A bunch of orange carrots

There is no debate that eating vegetables and fruits are healthy and essential for your body’s development. But, do you know that eating an avocado with fruits and veggies rich in beta carotene improves the absorption of that nutrient? Beta carotene is found in foods that are orange-colored like carrots and tomatoes.

Eating avocado with a carrot, for example, makes you get more out of your food. Isn’t that a win-win?

12. Avocados can reduce morning sickness and nausea

Pregnant woman happy smily in front of the sun

The vitamin B6 content in an avocado is useful in helping to prevent morning sickness. Vitamin B6 is often prescribed to pregnant women to help ease the discomfort of morning sickness.

There are other benefits to eating an avocado per day, but these 12 are some of the most convincing. Avocados are so easy to add to your routine. Just drop it in your bag for work or add it to your smoothie. Avocados do have a high-fat content so over-eating it isn’t advised.

Adding one avocado per day will help you on your journey of eating food to help you thrive.

Frequently Asked Questions About Avocados

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