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Should You Add Avocado to Your Diet?
Your health is one of the most important aspects of your life, and you want to do everything you can to ensure that it’s at its best. Whether it’s giving up smoking or adding more whole foods to your diet, you should take care of yourself in any way you can. Avocado fruit has been used by people all over the world as both a staple food and as medicine because of its wide range of benefits. Here are just some reasons why you should consider adding avocado to your diet.
Eat your greens
The next time you’re making a salad, add an avocado for some added nutrition. Avocados are high in potassium, which helps regulate blood pressure and heart function. They’re also high in fiber, which promotes healthy digestion. There is no fat in avocados – unless you count heart-healthy unsaturated fats! They also have Vitamin E, folate and magnesium – all beneficial nutrients to keep your body healthy and running smoothly. So while they may be indulgent when used in guacamole or slices on a sandwich, they make great additions (in moderation) to salads and other dishes that need a dose of healthy fats and protein!
Improve your digestion
Fiber keeps your digestive system running smoothly and regulates your digestion. It’s essential for helping food move through your gastrointestinal tract, avoiding constipation, diarrhea and cramping. By getting enough fiber in your diet, you also help lower cholesterol levels, reduce risk of heart disease and regulate blood sugar levels. The recommended daily intake of fiber is between 25 and 38 grams for men and 21 to 30 grams for women; a serving of avocado will give you about 11 percent of your daily intake.
Lower blood pressure
The potassium in avocados helps keep blood pressure normal, which reduces your risk of heart disease and stroke. One cup of mashed avocado has about 600 milligrams of potassium—10 percent of your daily requirement. (By comparison, a single banana has 422 milligrams.) The fiber in avocados also helps lower cholesterol levels and reduce constipation. In fact, avocados are such a good source of fiber that they’re now being added to some gluten-free commercial baked goods like muffins and cookies. They can be used in place of butter or oil for sautéing foods too, although you should avoid cooking with extra-virgin olive oil because it’s not meant for high-heat cooking methods like sautéing.
Boost energy levels
Loaded with healthy fats, an avocado a day can help boost your energy levels while giving you a source of long-lasting energy. Boosting your healthy fat intake is especially important as you age because it gives your body something to turn into fuel when carbohydrates aren't readily available. This process is known as ketosis, and helps keep your body fueled and burning calories at rest. At age 60, around 90 percent of adults have slowed metabolisms that make it harder for them to turn food into energy. Adding avocado will give you a new surge of clean-burning fuel that also tastes great!
Get enough fiber
Fiber is important for anyone who wants to lead a healthy lifestyle, but it's particularly important for those on a weight-loss diet. Fiber can help prevent constipation, promote a healthy gut and keep your cholesterol levels in check. If you're trying to shed pounds, start by increasing your daily fiber intake as part of an overall healthy eating plan. A good place to start is with these 25 high-fiber foods that won't ruin your diet.
Strengthen bones and muscles
Since avocados are high in potassium, they’re a great food for helping maintain muscle and bone mass. A study by researchers at Penn State University and Loma Linda University found that people who added four weekly servings of avocado to their diet had greater increases in arm strength than those who didn’t eat avocados regularly. To get more bone-strengthening vitamin K in your diet, try adding avocados to salads or smoothies. But if you have osteoporosis, stay away from avocado entirely—it can make things worse.
Know your limits
Adding a new food or supplement into your diet can have profound effects on your overall health. This is true of avocado. There are plenty of benefits that you can expect when adding avocado to your diet, but there are also some drawbacks you should be aware of beforehand. If you suffer from high cholesterol, constipation, or diabetes, it’s best not to consume avocado until you get medical clearance from a doctor. And if you’re trying to lose weight, make sure that avocados are added in moderation—too much fat in one sitting could cause gastrointestinal distress and weight gain over time.
Keep it fresh
Before you dig in, there are a few things you should know about avocados and their health benefits. For one, they’re incredibly rich in omega-3 fatty acids—about 17 times more than other fruits. Plus, they have monounsaturated fats, which help reduce cholesterol and lower risk of cardiovascular disease. Studies also show that avocados can play a role in weight loss; their fiber fills you up so that you eat less overall.
Stay hydrated
Consuming water is key to your health and well-being. Drinking just 8 cups of water each day can help you lose weight, boost energy levels, improve digestion and eliminate toxins from your body. In fact, 80 percent of your immune system relies on having enough water, so it’s important that you regularly drink lots of it during your busy day. Consider adding a splash of lemon or lime for extra hydration benefits.