What happens if you eat an avocado every day? Answered by a nutritionist

Nutriciologist, expert at the International Institute of Integrative Nutritionology (IIIN)

“Avocado is a true superfood, rich in vitamins, minerals and healthy fats. It is native to Mexico and Central America, but today it can be found on store shelves all over the world. Although the fruit is unsweetened and contains only about 1.8 g per every 100 g, botanically it is classified as a fruit with a large berry and a single central stone.”

What we’ll tell you about

Avocado benefits

Known for its creamy texture and buttery flavor, avocado fruit contains a wide range of health-supporting nutrients as part of a complete diet.

Micronutrients:

• Potassium. This is one of the most important electrolytes that regulates blood pressure, heart function and muscle function. One serving (half an avocado) contains more of the substance than the average banana: 487 mg vs. 422 mg, respectively;
• Magnesium. This trace mineral plays a key role in energy metabolism, bone health and nervous system health. Avocados contain about 6% of its daily requirement;
• manganese. Essential for vitamin B1 absorption, blood sugar regulation and bone formation. Avocados contain about 7% of its daily requirement;
• copper. Participates in the synthesis of collagen, elastin and hemoglobin, as well as in the body’s defense against free radicals. 100 g of avocado fills up to 21% of the daily requirement of copper.

Vitamins:

• B vitamins. Vitamins B2, B3, B5, B6 and B9 (folic acid) are involved in metabolism, nervous system function, red blood cell formation and other vital processes. A serving of avocado contains about 15-20% of the body’s daily requirement of B vitamins;
• Vitamin C. A powerful antioxidant that boosts immunity, fights free radicals and participates in collagen synthesis. 100 g of avocado replenishes up to 11% of the daily requirement for this vitamin;
• vitamin E. Another antioxidant that protects cells from damage, slows aging and keeps skin healthy. A serving of avocado contains up to 15% of the daily requirement for vitamin E. A puree of the ripe fruit is sometimes used as a face mask because of its high content of moisturizing oils and antioxidants;
• vitamin K. Important for blood clotting and bone health. A 100 g avocado contains 21 mcg of the substance, which is 17.5% of the daily requirement for it.

Other nutrients:

• Monounsaturated fats. The main type of monounsaturated fats in avocados consists of oleic acid, the main fatty acid, olive oil;
• fiber. An average 100 g avocado contains 7 g of fiber, of which 70% is soluble and 30% insoluble. Dietary fiber contributes to the smooth functioning of the gastrointestinal tract (GI tract), helps regulate blood sugar levels and maintain a sense of satiety;
• Lutein and zeaxanthin. These carotenoids protect the retina from damage, reducing the risk of age-related yellow spot degeneration.

With such a rich composition, avocados have many health benefits.

What happens if you eat an avocado every day?

Reduced risk of cardiovascular disease

The monounsaturated fats, potassium, and fiber in avocados promote heart health. Like all plant foods, the fruit does not contain cholesterol, but it does contain phytosterols, or plant sterols, which have a chemical structure similar to cholesterol. Phytosterols can compete with cholesterol for absorption in the intestine, resulting in reduced absorption and therefore lower levels in the blood.

One study found that eating two or more servings of avocado per week reduced the risk of cardiovascular disease by 16%.

Improved GI function

Avocado fiber helps normalize intestinal function and fight constipation. It acts as a prebiotic (food for beneficial bacteria in the intestines) and improves the diversity of microflora in the colon. These bacteria digest and break down fiber into short chain fatty acids, which play a significant role in the prevention of chronic diseases.

Avocados are rich in unsaturated fatty acids, which have a positive effect on the intestinal mucosa due to their enveloping effect.

Maintaining eye health

Avocados contain plant substances called carotenoids. Two types of fat-soluble carotenoids, lutein and zeaxanthin, protect the eyes from damage from the sun’s ultraviolet radiation. A diet rich in these substances is associated with a lower risk of developing cataracts and yellow spot degeneration.

Avocados also help improve the absorption of carotenoids from other sources due to their monounsaturated fatty acid content.

Reducing the risk of certain cancers

The National Cancer Institute found that the glutathione content of avocados, at 8.4 mg per 30 g or 19 mg per half a fruit, is several times higher than in other fruits. The substance, made up of three amino acids (glutamic acid, cysteine and glycine), is a powerful antioxidant that plays an important role in detoxification work, reducing oxidative stress and cancer risk.

Although the body breaks down glutathione to individual amino acids, one study showed a significant correlation between increased dietary glutathione intake and a decreased risk of oral cancer.

Contraindications

Avocado has undeniable health benefits. However, it should be consumed wisely, taking into account the individual characteristics of the body.

Include the product in your diet in moderate quantities (up to 1/2 of an average fruit per day), not forgetting its caloric content (about 230 kcal per fruit) and fat content (about 20 g per fruit).

Contraindication to the use of avocado is only one – individual intolerance. Therefore, consult your doctor if you are prone to allergies.

What to cook with avocado?

One of the most popular recipes and the crowning dish from avocado is guacamole, which can be added to breakfast or diversify your favorite side dish.

Choose a ripe fruit with a dark green or almost black skin. When pressed, it should yield slightly to pressure. If the product is too soft with irregular dark spots, it may be overripe and beginning to spoil.

Guacamole

Ingredients:

• 1/2 bunch fresh cilantro;
• 2 cloves of garlic;
• 1/2 tsp. salt;
• 1 tomato;
• 1/2 onion;
• 5 avocados;
• 3 tbsp. lemon juice.

Preparation:

1. Pass garlic through a press, then mix it with salt.
2. Finely chop the tomato, cilantro and onion.
3. Cut the avocado in half and mash it.
4. Squeeze the juice of the lemon or lime and immediately mix it with the avocado so it doesn’t darken.
5. Add the tomato, cilantro, onion, salt and garlic to the avocado and lemon juice mixture.

Avocado Salad

Ingredients (for two servings):

• 1 avocado;
• 200 g peeled cooked shrimps;
• 60 g arugula;
• 2 tbsp pumpkin seeds (optional);
• 1 tsp. honey;
• 1 tbsp. olive oil;
• lemon juice to taste.

Preparation:

1. Chop the avocado and shrimp. Mix the ingredients in a salad bowl with arugula.
2. If desired, add pumpkin seeds heated in a dry pan.
3. Mix together honey, olive oil and lemon juice. Add the dressing to the salad, salt and pepper to taste.

Avocado pudding

Ingredients (for two servings):

• 1 avocado;
• 1/2 cup almond, coconut or hemp milk;
• 3 tbsp. cocoa bean powder;
• 2 tbsp. honey.

Preparation:

1. Blend all ingredients in a blender or food processor until smooth.
2. Cool and serve.