Many of us do not have to be “sold” on the benefits of avocados—their silky texture and versatile flavor make them hard not to love. But when studies show that avocado-eaters are healthier overall than their counterparts, we feel justified in our love-affair with the green fruit. And the research may even convince some non-avocado-eaters to cross over to the other side.
Avocado-Eaters Found to Have Better Health than Non-Eaters
According to a recent study published in Nutrition Journal, eating avocados is associated with a lower body weight, lower BMI and waist circumference (a risk factor for heart disease and diabetes), higher “good” cholesterol, a lower intake of added sugars, better diet quality overall, and higher nutrient intake levels.
In other words, while the avocado itself provides many direct benefits, it also helps indirectly too.
The scientists looked at of over 17,000 U.S. adults, 347 ate avocadoes on a daily basis. Of these, they had more positive health indicators than those who did not. The average avocado consumption was about one-half of a medium avocado for women and a little more for men.
The study found that:
- Avocado eaters had higher intakes of good fats and higher intakes of nutrients including fiber, vitamin E, magnesium, potassium, and vitamin K.
- Avocado eaters had “significantly lower” BMI than others and weighed an average of 7.5lbs less.
- The avocado-eaters also had smaller waist circumferences, on average 4 cm smaller, than the non-avocado eaters.
- Avocado eaters had 50% lower risk for metabolic syndrome, which increases the risks of heart disease, stroke, and type-2 diabetes.
Avocados are nutritional powerhouses, and this study suggests that people who eat them make healthier choices overall.
As if that isn’t enough, there are numerous other studies on the health benefits of avocados. These indicate the little fruits are good for fighting inflammation, regulating blood sugar, fighting the signs of aging, and even preventing cancer.
Their high antioxidant concentration makes them powerful healers and protectors against cellular damage by free radicals. One thing that makes the antioxidants in avocados unique is their ability to actually penetrate the mitochondria (the cellular engines, so to speak), where they can have the most impact.
You don’t even have to like guacamole to enjoy avocados. They go great in salads and wraps, while also being delicious on their own. The softer ones make a great substitute for unhealthy mayonnaise and can also be added to smoothies.
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