25 Reasons to Eat an Avocado a Day
You may have heard avocado referred to as a “super food,” but do you know just how super it is? Watch the video below for a quick overview, or find all 25 reasons to eat an avocado each day below in the article...
Once you learn all the benefits of this amazing fruit, you’ll be hard pressed to not incorporate it into your diet. Here are 25 of our favorite reasons to eat an avocado a day:
1. Avocados contain oleic acid.
It converts into OEA, or oleoylethanolamides, which activates genetic processes in our body that turn on fat burning. It makes it possible that our fat cells disperse energy instead of storing it. They help you literally burn fat! OEA also helps you feel full faster, so you’re less likely to overeat.
2. Avocados are packed with fiber.
Many foods full of fiber are also full of carbs. Avocados, on the other hand, only have 2-3 grams of carbs for every 10 grams of fiber. The ratio in avocados just can’t be beat.
3. Avocados are high in potassium.
Most people pick up a banana if they need potassium. But an avocado is a better choice if you’re cramping after a workout. Just one avocado has 1,000mg of potassium. WOW! That’s 10 potassium pills in just one fruit. In a 3.5 ounce serving of avocado, you can get 14% of your daily value of potassium.
4. Avocados help your eyesight.
Lutein and Zeaxanthin are two carotenoids in avocado. They are the only two carotenoids that help eyesight. They both help with macula longevity and can help prevent macular degeneration in old age. To learn more about this, check out Thomas DeLauer’s video on avocado.
5. Avocados come in many varieties.
The most popular avocado is the Hass avocado. Nicknamed the “alligator pear,” it has green bumpy skin just like an alligator. This is probably the avocado you are most familiar with, but there are over 500 varieties!
6. Avocados aren’t just for eating.
Ok, we know we’re telling you to eat an avocado a day, but we’d be remiss if we didn’t mention the beauty benefits of this superfood. You can use it in a face mask, as a scalp moisturizer, and even a back rub.
7. Avocados are full of vitamins.
Here’s a quick break down of the vitamins you can get in 100 grams of avocado:
- Vitamin K: 26% of your daily value (DV)
- Vitamin C: 17% of DV
- Vitamin B5: 14% of DV
- Vitamin B6: 13% of DV
- Vitamin E: 10% of DV
It also contains small, but significant, amounts of vitamins A, B1, B2, and B3.
8. Avocados have healthy fats.
If you need more healthy fats in your diet, avocados are the way to go. They contain 15 grams of healthy fats in just one serving. Actually, around 77% of the calories in an avocado are from healthy fats. Why eat healthy fats? Well, they provide energy, promote and support cell growth, protect your organs, and keep your body warm.
9. Avocados can help reduce blood pressure.
Remember all that potassium in one avocado? Well, that has been linked to lowering blood pressure. That means an avocado a day can help reduce your risk of heart attacks, strokes, and kidney failure.
10. Avocados can lower cholesterol and triglyceride levels.
Several studies on avocados and their impact on cholesterol show promising results. Here’s a quick rundown:
- Avocados can reduce total cholesterol levels
- Avocados can reduce blood triglycerides by up to 20%
- Avocados can lower LDL cholesterol by up to 22%
- Avocados can increase HDL cholesterol (the good guys) by up to 11%
In other words, if you’re struggling with too much LDL or too little HDL, avocado is the food for you.
11. Avocados are linked with a reduced risk of metabolic syndrome.
Metabolic syndrome includes several symptoms that are linked to a higher risk for heart disease and diabetes. The National Health and Nutrition Examination Survey linked eating avocados with adults who had lower risk for metabolic syndrome. Good enough for us.
12. Avocados are linked to healthy people.
That same survey mentioned previously showed a direct link with healthy adults to eating avocados. It showed that they had a lower BMI, far less belly fat, and higher levels of HDL cholesterol. While correlation doesn’t necessarily mean causation, the link is too strong to ignore.
13. Avocados help you absorb nutrients from plants.
For many people, getting enough nutrients isn’t the problem. Sometimes, they don’t eat the right foods to help their bodies absorb these essential nutrients. Some have to be combined with fat in order to be used, like Vitamins A, D, E, and K as well as antioxidants. Avocados are full of the kind of fats you want in your body and help you absorb those nutrients the right way.
14. Avocados could help prevent cancer.
Several promising studies are showing that avocado assists in cancer treatment and prevention. They could help reduce the side effects of chemotherapy and stop the growth of prostate cancer. These studies have only been done in isolated cells, not in humans, but researchers are excited by the prospects.
15. Avocados can help relieve symptoms of arthritis.
Multiple studies link avocado and soybean oil extracts with relief from osteoarthritis. Things like tenderness, joint pain, joint stiffness, inflammation, and bone spurs can be reduced by eating avocados consistently.
16. Avocados can help you lose weight.
The number one reason why this is true: avocados help satiate hunger. By eating an avocado or guacamole as an appetizer, you’re less likely to overeat. This helps you control your weight.
17. Avocados blend well into recipes due to a neutral flavor.
Ok, go ahead and laugh, but we just love the taste of avocados. And we believe that the food we eat should taste good as well as be good for us. Sneaking avocado into recipes is easier than you think.
Reason #25 on our list offers specific ways to use avocado and a few simple recipes to try out...
18. Avocados can boost your mood.
With about 118 micrograms of folate in a cup of avocado, your risk of depression decreases. This type of vitamin B can also help your body respond to antidepressants if you’re already struggling.
19. Avocados increase your energy.
If you’re struggling with fatigue, try adding an avocado into your meal plans. The vitamins in avocados, namely B1, B2, and B3, all help your body convert food into energy.
20. Avocados help protect your brain.
All the vitamin E in avocados helps prevent Alzheimer’s disease and the decline of memory and thinking skills. It helps fight cell damage from things you can’t avoid, like pollution and radiation from the sun.
21. Avocados are good for your bones.
The 15% of daily value vitamin K in each avocado helps improve bone density and prevent fractures. It can also help prevent osteoporosis.
22. Avocados are good for your skin.
Antioxidants and vitamin C can help keep your skin looking great. It can help smooth out wrinkles. It’s a moisturizer, either topically or consumed in your diet. Oh and guess what — avocados can also be used to treat sunburns.
23. Avocados are part of the “Clean 15."
The Clean 15 is a list of produce “least likely to contain pesticide.” If you’re searching for organic foods but don’t live in a climate that supports avocado trees, you can confidently eat avocados without worry.
24. Avocados make healthy babies.
Mothers with a folate deficiency are more likely to experience a miscarriage or neural tube defects with their unborn children. The folate in avocados can not only help mothers be healthy themselves, but also their unborn babies.
25. Avocados are versatile.
We could give you an entire blog post on ways to use avocado, but here are a few of our favorite ways:
- Eat it raw (nature is the best chef)
- Make it the star of a salad recipe, like this Avocado Cucumber Salad
- Use it as an egg boat
- Coat slices with almond flour and bake them into fries
- Drop into soup, either sliced or as guac
- Mayonnaise substitute
- Sour cream substitute
- In sandwiches
- Use avocado oil for cooking
- Avocado toast (can’t forget that!)
- Blended into desserts, like this Avocado Chocolate Mousse
With all these reasons (plus many more) you don’t have much of an excuse to avoid avocados in your diet. This superfood is super for you: physically, mentally, and emotionally.