According to the U.S. Department of Agriculture, a typical avocado contains 322 calories, 17 grams of carbohydrates, 14 grams of fiber, 4 grams of protein, 30 grams of total fat, 4 grams of saturated fat, 14 grams of sodium and is free. . of sugar.

With this nutritional profile, eating an avocado every day may provide the following health benefits, according to Eat well:

Improve your gut health

Avocados are high in fiber, a nutrient directly linked to improved gut health. The fiber content of an avocado provides almost half of the recommended daily intake of 28 to 34 grams.

Dietary fiber feeds the beneficial bacteria in your gut, which then ferment the fiber into short-chain fatty acids. A 2021 study in The nutrition journal found that daily consumption of avocado increased the abundance of fiber-fermenting bacteria, increased the production of short-chain fatty acids, and reduced harmful concentrations of bile acids in the gut.

This can be particularly beneficial since high levels of bile acid are associated with intestinal inflammation and conditions such as gallbladder problems. Reducing these levels can also help reduce unexplained diarrhea and nutrient malabsorption.

A sliced ​​avocado and two avocados. Illustration photo by Unsplash

Maintain a healthy weight

Despite their high fat content, avocados can actually support weight management. A 2022 study in the Journal of the American Heart Association found that people who ate one avocado daily for six months maintained a stable body weight. This suggests that avocado consumption does not necessarily lead to weight gain.

In fact, a 2019 study in Nutrients found that daily consumption of avocado could help prevent weight gain. Another study published in The Journal of Nutrition reported that eating an avocado per day could reduce visceral fat in women.

The secret to avocados’ role in weight management lies in their fiber and monounsaturated fat content. Fiber promotes satiety, helping you feel full longer, while monounsaturated fats (especially oleic acid) can reduce fat storage when consumed in moderation, according to a 2021 review in Nutrients.

Reduce your risk of heart disease

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

A 2022 study in the Journal of the American Heart Association found that avocado consumption was associated with a 16-22% reduction in the risk of cardiovascular disease and coronary heart disease. Researchers noted that replacing half a serving of butter, margarine, cheese or processed meats with avocado could significantly reduce the risk of these conditions.

Additionally, a 2020 study in The nutrition journal suggests that avocados help reduce oxidized LDL cholesterol, a major contributor to clogged arteries.

Improve your brain function

According to a study carried out in 2020 in the International Journal of PsychophysiologyAvocados contain lutein, a carotenoid found in the human brain and believed to provide antioxidant and anti-inflammatory properties, which help protect brain cells.

A 2021 study in Nutrition Frontiers found that older adults who ate avocado or guacamole had significantly better cognitive scores, particularly in terms of memory performance. This is particularly important because memory is often the first area to decline in people with neurodegenerative diseases.