1.) Heart health
- Avocados are rich in healthy monosaturated fats they
- Have twice as much potassium as bananas
- Have essential carotenoids our bodies can’t produce-
- lutein & zeaxanthin-
- egg yolks, peaches, yellow peppers & Papaya
- lutein & zeaxanthin-
- 2022 American Heart Association study found
- people who ate 2 servings of avocado a week had
- 16% reduction in cardiovascular disease risk
- 20% reduction risk of coronary heart disease
- People who ate avocados had lower total cholesterol levels & lower levels of LDL
- They contain potassium and magnesium
- Which helps regulate BP and lower LDL cholesterol
- They contain folate that reduces the risk of
- heart attacks & stroke
- especially with those with HBP
- They are rich in antioxidants like lutein and glutathione which
- protect blood vessels and reduces inflammation
- people who ate 2 servings of avocado a week had
2. Cognitive support
- Their lutein can improve cognitive function
- National Health and Nutrition Examination Survey- NHANES reported
-
- Older adults who ate avocados had
- significantly better cognitive scores which helped in immediate and delayed recall
- It contributes nearly 20 vitamins and minerals
- It’s potassium is needed for blood pressure regulation and nervous system function.
- Older adults who ate avocados had
-
3. Eye Health
- Tufts University found that older adults who ate avocado daily for six months increased their macular pigment in the retina where your sharpest vision is produced.
- It protects our eyes from free radical damage & harmful blue light
- An increase in carotenoids (lutein & zeaxanthin) correlates with protection against
- age-related macular degeneration
- better visual processing
- May slow the formation of cataracts
- Are the only dietary carotenoids that accumulate in the retina.
- They have soluble & insoluble fiber which
- Support easy digestion
- Regulates the gastrointestinal tract
- Supports healthy gut bacteria
- Increases bacterial diversity
- Reduces bile acid concentrations that can induce intestinal inflammation
- This is related to the growth of microbes associated with negative health outcomes like colon cancer.
- prevents Constipation
4. Digestion & Overall Health
- Avocados are high in calories, packed with nutrients & help promote satiety (feelings of satisfaction)
- Help the body absorb fat soluble vitamins A, D,E, & K as well as carotenoids like
- beta carotene
- lycopene
- lutein & zeaxanthin
- Eating avocados can also help you reach the recommended intake levels for nutrients that are needed in greater amounts during pregnancy and breastfeeding, like vitamin C, potassium, and B6.
Here are some ideas for how to incorporate more avocado into your diet:
- Use avocado in place of mayo with Greek yogurt in chicken, salmon, egg, and tuna salads.
- Make a classic guacamole using ingredients like avocados, onions, lime, and cilantro.
- Top chicken breasts with tomato and cubed avocado.
- Toss frozen avocado chunks into smoothies for a source of healthy fat.
- Incorporate avocado into salads and grain bowls.
- Whip-up a dairy-free avocado chocolate mousse.
- Pair half an avocado with eggs and berries for a filling breakfast.
- Smash avocado on top of toast or a half roasted sweet potato.
- Stuff avocados with chicken salad or bean salad.
- Use avocados in tacos and burritos.
- Blend avocado with olive oil, lemon juice, and seasonings for a quick and easy creamy dressing.
- Top your favorite burger with sliced avocado.
- Sprinkle half an avocado with a bit of coarse salt and pepper and enjoy it right out of the rind.