Avocados: A Super Fruit for Daily Enjoyment
Grown primarily in California and Mexico, avocados have become a favorite food across generations.
Delicious avocados are packed with nutrition.
In fact, per capita consumption of avocados in the United States has nearly doubled over the past ten years, with the average American consuming nearly seven and a half pounds of avocados per year.
There’s little mystery why avocados are so popular, because they’re deliciously rich and satisfying on their own, and they go beautifully with many foods. They’re also packed with nutrients, fiber, and healthy fats and require no preparation before eating aside from removing the skin and pit. Here are some of the reasons you should incorporate avocados into your everyday diet.
Vitamins, Minerals, and Antioxidants
A 100-gram serving of avocados (about half of an average-sized avocado) contains generous amounts of the following vitamins:
- Vitamin K (26% of recommended daily value)
- Folic acid (20%)
- Vitamin C (17%)
- Vitamin B5 (14%)
- Vitamin B6 (13%)
- Vitamin E (10%)
That same serving of avocado also contains 14% of the recommended daily value of potassium – more than a banana! Other minerals found in avocados include magnesium, manganese, copper, iron, zinc, and phosphorus. And despite the rich, creamy taste of a ripe avocado, they contain no cholesterol and are low in saturated fats.
Monounsaturated Fat and Fiber
While avocados are a high-fat food, with 77% of calories coming from fats, most of it is oleic acid. Oleic acid is a monounsaturated fatty acid that is also found in olive oil and is believed to be the reason behind some of the health benefits of the Mediterranean diet. In other words, avocados are packed with exactly the kind of fats that are recommended for a healthy eating plan. Furthermore, the fats in avocados improve absorption of the fat-soluble vitamins E and K that are also found in them.
One serving of avocado provides more than 25% of the recommended daily amount of fiber.
Not only are avocados a great source of monounsaturated fats, but they’re also high in fiber. Fiber is the indigestible plant matter that plays a key role in reducing spikes in blood glucose (and the “crash” that follows). One serving of avocado has 7 grams of fiber, which is more than one-quarter the recommended daily amount.
Metabolism-Friendly and Helpful for Weight Loss
The fiber and healthy fats in avocados make them satisfying. One study found that people who consumed avocado with a meal felt 23% more satisfied and were 28% less likely to feel like eating more over the following five hours when compared with people who did not eat avocado. Feeling satisfied is a great way to avoid overeating and between-meal snacking, helping people maintain a healthy daily calorie count.
Low in carbs and high in healthy fats and fiber, avocados are excellent for keeping blood glucose levels steady. Not only can this prevent blood sugar spikes and crashes, but a Harvard study that tracked 200,000 people over 20 years also found that plant-based diets (which would include avocados) lowered people's chances of developing type 2 diabetes by around 20%.
Isn’t it great when a food that tastes delicious and is versatile also happens to be super healthy? Avocados certainly fit the bill, and there are countless ways to incorporate them into your eating plan. In fact, if you’re looking for a way to feel more satisfied, consume more fiber, and make your diet more heart-healthy, there’s probably no easier way to do so than by adding avocados to your diet. If you’re interested in learning more about health and wellness, we invite you to contact us at any time.