What happens to your body when you eat 1 avocado every day?

Including one avocado in your daily diet could potentially result in lasting enhancements to your gut, cardiovascular system, brain, and overall bodily well-being.

According to the United States Department of Agriculture, an average avocado contains 322 calories, 17 grams of carbohydrates, 14 grams of fibre, 4 grams of protein, 30 grams of total fat, 4 grams of saturated fat, 14 grams of sodium, and no sugar.

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Improve your gut health

Avocados are rich in fiber which has a direct association with improved gut health. The fiber content in a single avocado typically covers nearly half of the recommended daily intake of between 28 to 34 grams.

Research indicates that daily consumption of avocados resulted in an increase in fiber-fermenting bacteria, an escalation in the production of short-chain fatty acids, and a decrease in the presence of harmful bile acids within the digestive system.

This can be especially advantageous since high bile acid levels have been connected to inflammation in the digestive tract and issues like gallbladder problems. Reducing these levels may also aid in alleviating unexplained diarrhea and impaired nutrient absorption.

A sliced avocado and two avocados. - Photo by Unsplash.

Maintain a healthy weight

It's interesting to note that participants who included one avocado in their daily diet for six months reported maintaining their normal body weight, implying that consuming avocados does not inevitably result in weight gain.

Studies have discovered that daily avocado consumption may aid in preventing weight gain. An investigation published in The Journal of Nutrition found that eating one entire avocado per day could potentially reduce visceral fat in women.

The key to avocados' role in weight management lies in their high fiber and monounsaturated fat content. Fiber keeps you feeling full for longer, whereas monounsaturated fats, especially oleic acid, can help reduce fat storage when consumed in moderation, as a 2021 review in Nutrients suggests.

Lower Your Risk of Heart Disease

Avocados are rich in nutrients that support heart health, including potassium, magnesium, fiber, folate, monounsaturated fats, polyphenols, and antioxidants.

It was discovered that eating avocados is linked to a 16% to 22% decrease in the risk of heart-related conditions. Experts pointed out that swapping half a serving of butter, margarine, cheese, or processed meat with avocado can significantly lower the risk of these conditions.

Apparently, avocados have been found to help decrease oxidized LDL cholesterol, a primary cause of obstructed arteries.

Improve your brain function

Avocados are rich in lutein, a carotenoid also present in the human brain. It is thought to have antioxidant and anti-inflammatory effects that help shield brain cells from harm.

Discovered that older individuals who consumed avocados or guacamole had significantly better cognitive ratings, especially in memory performance. This is particularly crucial as memory is often the first to deteriorate in individuals with neurodegenerative diseases.