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Avocados are one of nature’s superfoods. That’s because avocados are bursting with nutrients, healthy fats and fiber, key components that your body needs for you to feel your best.
This extremely versatile fruit – that some people think is a vegetable— is native to Mexico and Central America but is cultivated in many parts of the world, including California in the US, according to Healthline.
While avocados have traditionally been associated with traditional Mexican food, like guacamole, there are a myriad of healthy recipes that you can use to consume avocados every day. Here are seven reasons why eating this nutrient-rich healthy food is good for you.
Highly Nutritious
Avocados contain many important nutrients including Vitamins C, E,K, B5, B2, B3 folate, as well as minerals like magnesium, potassium – a vitamin that many people do not get enough of –, copper, and manganese. Add protein and healthy fats and you have nature’s perfect food. Just half an avocado a day can help your immune function stay in tip-top shape.
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Contains Powerful Antioxidants
Avocados are also packed with bioactive compounds including carotenoids which have significant antioxidant as well as neuroprotective, and cardioprotective properties. The carotenoids include α-Carotene, and β-Carotene which helps protect against oxidative damage of your cells that can lead to many chronic conditions. While a diet rich in antioxidants aids cognitive function, heart health, and helps to reduce inflammation.
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Good for Your Gut
A healthy gut is necessary for your overall health and avocados can play an important role in gut health, according to Eating Well. That’s because the superfood contains a large amount of dietary fiber that helps to feed and fuel the beneficial microbes in your gut. Just one avocado contains 13.5 grams of fiber which is half of the daily recommended amount. “Consuming a variety of fiber-rich foods like avocados, berries and nuts, to name a few, work together with probiotic-rich foods like sauerkraut, kimchi, and yogurt to produce health benefits, JeJe Noval, Ph.D., M.S., RDN told Eating Well.
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Promotes Heart Health
Heart disease is one of the leading causes of death in the US and eating avocados can help you reduce the risk. That’s because these healthy gems contain everything you need for cardiovascular health including: monounsaturated or healthy fats, antioxidants, potassium, magnesium, fiber, and folate. A 2022 study published in the Journal of the American Heart Association, found that eating avocados is associated with a 16-to-22-percent decrease in heart diseases.
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May Help Brain Function
You could also help prevent cognitive decline and improve the health of your brain due to the lutein – a carotenoid or plant pigment – contained in avocados, according to Eating Well. People that eat the healthy fruit actually have greater cognitive scores in cognitive tests, according to a 2021 study published in Frontiers in Nutrition.
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Could Improve Blood Sugar Levels
Eating avocado lowers the risk of developing diabetes, stressed verywell health. The healthy fats that help to promote heart health may also improve blood glucose levels. And the healthy fiber the fruit contains may also prevent spokes in blood sugar and insulin after eating, making it a go-to healthy food for diabetics.
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Promotes Healthy Skin
Avocados are also good for your skin. The health of your skin can be damaged by exposure to damaging UV rays and aging. But if you eat foods rich in monounsaturated fat could improve the elasticity of your skin and eating fruits and vegetables that are high in carotenoids helps to reduce wrinkles. Besides eating avocados, you can use a DIY avocado mask or facial to help your skin health.
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