According to the U.S. Department of Agriculture, a typical avocado contains 322 calories, 17 grams of carbohydrates, 14 grams of fiber, 4 grams of protein, 30 grams of total fat, 4 grams of saturated fat, and 14 grams of sodium for free. of sugar.
This nutritional profile means that eating avocado daily can provide the following health benefits: eat well:
improve gut health
Avocados are rich in fiber, a nutrient that is directly linked to improved gut health. The fiber content in one avocado provides almost half of the recommended daily intake of 28 to 34 grams.
Dietary fiber feeds the beneficial bacteria in your intestines, which then ferment the fiber into short-chain fatty acids. 2021 Survey nutrition journal They found that daily avocado consumption increased the amount of fiber-fermenting bacteria, promoted short-chain fatty acid production, and reduced harmful bile acid concentrations in the intestines.
This is especially beneficial because high bile acid levels are associated with conditions such as intestinal inflammation and gallbladder problems. Reducing these levels may also help reduce unexplained diarrhea and nutrient malabsorption.
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1 sliced avocado and 2 avocados. Illustration photo provided by: Unsplash |
maintain a healthy weight
Despite their high fat content, avocados actually support weight management. In a 2022 study, American Heart Association Journal It was found that people who ate one avocado a day for six months maintained a stable weight. This suggests that avocado consumption does not necessarily lead to weight gain.
In fact, a 2019 study found that nutrients We found that daily avocado consumption may help prevent weight gain. Another study published in the Journal of Nutrition reported that eating one avocado a day may reduce visceral fat in women.
The secret to avocado’s role in weight management lies in its fiber and monounsaturated fat content. According to a 2021 review in Nutrients magazine, fiber promotes satiety and keeps you feeling full for longer, while monounsaturated fats (particularly oleic acid) can reduce fat storage when consumed in moderation. Masu.
Reduce risk of heart disease
Avocados are rich in nutrients that promote heart health, including potassium, magnesium, fiber, folate, monounsaturated fats, polyphenols, and antioxidants.
In a 2022 study, American Heart Association Journal Consuming avocados was found to reduce the risk of cardiovascular disease and coronary heart disease by 16% to 22%. Researchers noted that replacing half of your butter, margarine, cheese, or processed meat with avocado could significantly lower your risk of these symptoms.
Additionally, the 2020 study found that nutrition journal Studies suggest that avocados can help reduce oxidized LDL cholesterol, a major cause of artery clogging.
improve brain function
According to a 2020 study, International Journal of PsychophysiologyAvocados contain lutein, a carotenoid found in the human brain, which has antioxidant and anti-inflammatory properties and is thought to help protect brain cells.
2021 Survey Frontiers of nutrition They found that older adults who ate avocado and guacamole had significantly better cognitive scores, especially in memory. This is especially important because memory is often the first to decline in patients with neurodegenerative diseases.
