How do daily avocado servings benefit our health?

Enhancing gut health

Avocados play a vital role in gut health, which is essential for both physical and mental well-being. with their high fiber content. The U.S. Department of Agriculture notes that a single avocado contains about 13.5 grams of fiber, which is close to half the daily intake of 28-34 grams recommended by the 2020-2025 Dietary Guidelines for Americans.

Avocados provide an impressive amount of fiber. Illustration photo by Pexels

Achieving the recommended daily fiber intake is crucial for nourishing and energizing the beneficial bacteria in the gut. These bacteria then ferment the fiber, producing short-chain fatty acids.

According to health news platform Eating Well, nutritionist JeJe Noval highlights that these fatty acids are beneficial for the gut cells and lining. She points out that avocados, among other fiber-rich foods, contain prebiotics. Noval advises including a mix of fiber-rich foods such as avocados, berries, and nuts, alongside probiotic-rich foods like fermented vegetables and yogurt, for optimal health.

A 2021 study in the Journal of Nutrition reported that daily avocado consumption increases the abundance of fiber-fermenting bacteria, boosts short-chain fatty acid production, and reduces bile acid levels in the stool.

Noval states that high bile acid levels can lead to gut inflammation and various disorders, including gallbladder conditions. She also suggests that reducing bile acids can help manage unexplained diarrhea in some people, potentially improving nutrient absorption and overall digestive health.

Maintaining a healthy weight

Incorporating avocados into your diet can support weight management. Despite their high fat content, which makes them calorie-rich, a 2022 study in the Journal of the American Heart Association observed that participants who ate an avocado daily maintained their weight over six months, suggesting that avocados do not lead to weight gain.

Research in the journal Nutrients in 2019 suggests that daily avocado consumption might prevent weight gain. Further, a 2021 study in the Journal of Nutrition found that eating an avocado daily could reduce visceral fat in women.

Avocados aid in weight management primarily because of their fiber and monounsaturated fat content. According to a 2021 review in Nutrients, fiber increases satiety, while monounsaturated fats, particularly oleic acid, can help minimize fat storage when eaten in moderation.

Incorporating avocados in daily meals can help control weight. Illustration photo by Pixabay

Reducing the risk of heart disease

The Centers for Disease Control and Prevention (CDC) identifies heart disease as the leading cause of death in the U.S. To mitigate this risk, adopting a diet rich in heart-healthy nutrients such as potassium, magnesium, fiber, folate, monounsaturated fats, polyphenols, and antioxidants, all found in ripe avocados, is crucial.

A 2022 study in the Journal of the American Heart Association linked avocado consumption to a 16-22% decreased risk of cardiovascular and coronary heart diseases. The study also found that replacing half a serving of margarine, eggs, cheese, yogurt, or processed meats with an equivalent amount of avocado substantially lowers the risk of these conditions.

A 2020 study in the Journal of Nutrition demonstrated that avocados can reduce oxidized LDL cholesterol, which contributes to arterial blockages.

Improving brain functions

Eating avocados daily can also benefit cognitive health. A 2020 study in the International Journal of Psychophysiology found that avocados contain lutein, a carotenoid that crosses the blood-brain barrier and enhances cognitive functions. Lutein accounts for 66-77% of the total carotenoids in the brain and offers antioxidant and anti-inflammatory benefits that protect the brain.

A 2021 study in Frontiers in Nutrition showed that elderly adults who consumed avocados or avocado-based sauces scored higher on cognitive tests, particularly in memory performance. This improvement is significant, as memory is often the first cognitive ability to decline in age-related neurodegenerative diseases.