They have become a breakfast staple for many in recent years
Including one avocado into your daily diet could help you live longer and ward of diseases. This is according to a new study led by scientists from the Department of Nutritional Sciences at Penn State, USA.
Among the many so-called superfoods, avocado often comes out on top. This creamy green fruit has become a staple in meals worldwide, appearing on toast, in smoothies, salads, and beyond. But beyond its popularity, recent research indicates that consuming avocado daily offers benefits far beyond taste.
Is avocado good for me?
A single medium-sized avocado is packed with essential nutrients. It is rich in heart-healthy monounsaturated fats, particularly oleic acid, known for its protective effects on cardiovascular health. Additionally, avocados are a great source of fibre – providing about 10 grams per fruit—supporting digestion and gut health.
Avocados also boast an impressive range of vitamins and minerals. They contain:
- vitamin K
- vitamin E
- vitamin C
- several B vitamins – including folate
- potassium – they even surpass bananas in potassium content per serving
- powerful antioxidants like lutein, zeaxanthin, and beta-carotene
Can avocados make me live longer?
Their high potassium content helps regulate blood pressure by balancing sodium levels in the body. Maintaining a healthy weight is another key factor in longevity, and avocados support this by promoting satiety, reducing the likelihood of overeating.
Additionally, regular avocado consumption has been linked to a lower risk of chronic diseases, including diabetes, cancer, and inflammatory conditions – all of which significantly impact life expectancy.
The healthy fats in avocados also contribute to cognitive function by preserving neuron structure and function. Even the skin benefits, thanks to vitamin E and vitamin C, which enhance elasticity and support repair, helping to slow signs of aging, reports aimente.elconfidencial.
To explore the potential benefits of daily avocado consumption, researchers conducted a study published in the journal Current Developments in Nutrition. The study involved 1,008 participants divided into two groups – one group maintained their usual diet with minimal avocado intake, while the other incorporated a daily avocado into their meals for 26 weeks.
The findings suggest that adding an avocado to your daily routine could contribute to better overall health. While more research is needed to further explore these benefits, the evidence points to avocados as a valuable addition to a balanced diet.
Kristina Petersen, associate professor of nutritional sciences and co-author of the study, said: “We found that participants who consumed one avocado per day significantly increased their adherence to dietary guidelines. This suggests that strategies like eating an avocado per day can help people follow dietary guidelines and improve their diet quality.”
This research is similar to findings published in the Journal of the American Heart Association., reports British Heart Foundation. It says: “Eating two servings of avocado each week (one avocado) can cut the risk of developing coronary heart disease by 21 per cent.”
“The study also said that replacing half a serving a day of other foods containing fat (including butter, margarine, mayonnaise, egg, yogurt, cheese or processed meats) with the equivalent amount of avocado could lead to a lower risk of coronary heart disease (between 16 and 22 per cent lower).”
