25 ways a whole avocado per day helps me

I’m a lucky man.

I live surrounded by avocado orchards. That means avocado finds its way into my diet VERY regularly. I still remember the first ever avocado I ate – at a local restaurant years ago. It an entree of avocado with a yummy and probably unhealthy creamy dressing, a fresh prawn, and lemon juice. Wow.
Here’s how one doctor describes the gifts of the avocado.

“The myriad of healthy fats and nutrients found in an avocado – oleic acid, lutein, folate, vitamin E, monounsaturated fats and glutathione among them – can help protect your body from heart disease, cancer, degenerative eye diseases and brain diseases.” – Dr. Frank Lipman

Although the term “superfood” doesn’t exist medically or legally, everyone from fitness experts to doctors use the term to describe “nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins, and minerals.”

25 Reasons To Eat An Avocado Daily

Reason 1: Avocados Are Nutrient-Dense

Avocados are among the richest sources of vitamins and minerals; offering up nearly 20 in each serving. In a small 3.5 ounce (100 gram) serving, an avocado contains the recommended daily amount (RDA) percentages of these vitamins and minerals: vitamin K, 26%; folate, 20%; vitamin C, 17%; potassium 14%.

Reason 2: Avocadoes are a Rich Source Of Healthy Fats

Avocados are a “fatty” food. The good news is that nearly all this fat is healthy, or monounsaturated fat.

Reason 3: Avocados help Maintain A Healthy Weight

Avocados, despite being “high in fat” may actually promote and help maintain a healthy weight. One reason is the fruit is high in fiber, which promotes feelings of satiety (fullness).

Reason 4: Avocados Fight Inflammation

As avocado is high in oleic acid – a fatty acid that reduces the inflammatory response – the fruit is effective at fighting off inflammation.

Reason 5: Avocados Promote Eye Health

Avocados contain the nutrients lutein and zeaxanthin, two nutrients that fight macular degeneration.

Reason 6: Avocado Helps Prevents Diabetes

Studies show that people who eat half an avocado with lunch stabilize blood sugar levels.

Reason 7: Avocado Increases Nutrient Absorption

Eating a lot of minerals, nutrients and vitamins is all well and good, but your body needs to absorb them too! Avocados help with this, as well.

Reason 8: Avocado Lowers Bad Cholesterol Levels

Research shows that avocados reduce total cholesterol, blood triglycerides, and LDL (bad) cholesterol.

Reason 9: Avocados Promote Hair And Skin Health

Everyone wants fabulous hair and skin health. A combination of the fruit’s high vitamin E and healthy fat content can help create more youthful-looking skin and hair.

Reason 10: Avocados are An Effective Pain Reliever

Much of the pain we experience is due to inflammation. As mentioned, avocados suppress the inflammatory response. This, of course, helps to mitigate pain caused by inflammation.

Reason 11: Avocados Strengthens Your Bones

Avocados contain good amounts of copper, folate and vitamin K – all important nutrients for bone strengthening.

Reason 12: Avocados May Help Fight Off Cancer

The cancer-fighting properties of avocados are still being researched. However, some research has been promising; this includes the slowing of cancerous prostate cells.

Reason 13: Avocados Improves Digestive Health

Fiber is a critical nutrient for ensuring proper digestive health. Fortunately, avocados have plenty of this nutrient to spare!

Reason 14: Avocados help Regulate Blood Pressure

Potassium sources serve an important role in regulating blood pressure, and one avocado contains 28% of the RDA of potassium.

Reason 15: Avocados helps Ensure A Healthy Newborn

Vitamins B6 and C, and folate and potassium are some of the most important nutrients of expecting mothers. Avocados, of course, are rich in all four.

Reason 16: Avocados enhance Your State Of Mind

Potassium and folate are known “brain foods.” Lack of both nutrients has been linked to depression and like-symptoms. As mentioned, avocados are rich in both.

Reason 17: Avocados provide An Energy Boost

This is an often overlooked benefit of avocado. Of all macronutrients (carbs, fat, and protein), fat is the most concentrated for boosting energy – this is particularly true of healthy fats. Thus, an avocado provides a slow but steady supply of energy that can last a full workday.

Reason 18:  Avocadoes  fire up our immune system.

C vitamins, along with B and E, are all natural immune boosters. An avocado provides plenty of all three.

Reason 19:  Avocados help your brain.

Copper is a brain stimulant that is often disregarded. It is no surprise, then, that many people have a copper deficiency. An avocado contains 20% RDA of copper, which may help with your cognitive functions.

Reason 20:  An incredibly versatile fruit.

There are so many ways to enjoy an avocado. You can slice, peel, mix, or dice it; it can be added as an ingredient or a side dish. As you probably know, that tasty guacamole (which can be made healthily) is almost all avocado.

Reason 21:  Avocados can be enjoyed in many ways.

It’s worth mentioning again the different ways an avocado can be eaten. Here are some more creative avocado dishes: banana and avocado bread, pineapple/avocado smoothie, avocado hummus, avocado pesto, avocado/tomato bruschetta, and chilled cucumber & avocado soup.

Reason 22:  Avocados are multi-talented. Their protection benefits are ‘wide spectrum’.

Eye, skin and hair, brain, immune and arthritis protection are just a few protective benefits of avocado. For such a delicious fruit, the multiple protective benefits are astonishing.

Reason 23:  Avocados have more potassium than bananas.

Yeah, this one is quite surprising. Most people’s primary potassium source is a fresh banana. One avocado has more than twice the amount of potassium than a banana (975 milligrams). Even a few slices will probably beat the Minion’s favorite fruit in potassium count.

Reason 24:  Avocado Eaters are heart healthy
As avocado consumption is linked to lower blood triglycerides and LDL measurements, has potent anti-inflammatory properties, and helps normalize blood pressure; it’s one of the most heart-healthy foods around.

Reason 25: Avocado Eaters are Healthier.

According to an analysis of over 17,500 people, regular avocado eaters were found to be much healthier than others. More specifically, the former group had lower rates of heart disease, diabetes, and obesity.

 

Hmm. I have an avocado urge.

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