Not only are they delicious, but in the health world, avocados are also chiefly famous for their monounsaturated, or "good," fats. Don't get me wrong — I love healthy fats. But there's also tons of exciting research on the avocado's many other health benefits that go beyond the fats.
Avocados are rich in potassium, magnesium, vitamin C, vitamin E, vitamin K1, and vitamin B-6. In fact, avocados are one of the best examples of the "food as medicine" concept, with their high amounts of vitamins and minerals as well as phytonutrients, which are special nutrients from plants that help heal the body.
Here are nine more research-backed reasons why you should be enjoying avocados every day:
1. They're full of antioxidants.
Avocados contain a high amount of catechins and phenolics, the antioxidants that help protect against stress and oxidation.
2. They're great for your skin.
One Mexican study showed that avocado oil could fight harmful free radicals tied to premature skin aging.
3. They boost brain health.
Research shows that eating more monounsaturated fat, like that found in avocados, can help boost brain function and memory. Plus, a study by a South African university found that the avocado leaf produces an anti-convulsant effect on seizures by enhancing neurotransmission and action in the brain.
4. They enhance weight loss.
U.S. researchers found that avocado, with low calories and high water content, improved satiety and reduced people’s desire to eat. It therefore might be beneficial for people trying to lose weight.
5. They cut metabolic syndrome risk.
A study found that avocado eaters actually halved their odds for metabolic syndrome, the risk factors for coronary artery disease, stroke, and type-2 diabetes.
6. They help relieve arthritis pain.
Scientists from the University of California–Davis Health System revealedthat a compound from avocados might help reduce pain and stiffness while also improving joint function.
7. They benefit eye health.
Avocado is dense with lutein and zeaxanthin, the carotenoids that couldreduce the risk of cataracts and macular degeneration.
8. They reduce kidney and liver damage.
Mexican researchers found that due to its high content of oleic acid and antioxidants, dietary avocado oil reduces kidney damage associated with diabetes, as well as harmful effects to the diabetic liver.
9. They support heart health.
The fatty acids from avocado oil help promote healthy blood lipid profiles and enhance the bioavailability of fat-soluble vitamins and phytochemicals,supporting cardiovascular health.
How To Enjoy More Avocados
There are so many simple ways to add more delicious avocados to your diet. I like to use a spoon to dig out the luscious pulp from the halved avocado.
Avocado is also the foundation for delicious guacamole, a star of Mexican cuisine. And in China and Japan, people enjoy avocado in a unique way — they like to add a little soy sauce to the mashed pulp to bring out the flavor.
If you want to satisfy your taste buds and enhance the benefits, you could also pair your fresh avocado with raw carrots or tomato sauce to bring out vitamin A that’s good for your skin and vision.
Want to learn more about delicious foods that can support your health? For more food-as-medicine inspiration, check out the recipes and meal plans I created for The Fat Resistance Diet.
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