Possible Advantages of Avocados for Your Health

Avocados are adaptable. One can be the star of breakfast, lunch, or dinner on toasted bread, chocolate mousse, or salmon and grain. Make guacamole and other dips with avocado. Their mild flavor makes them ideal for garnishes and seasonings, and salt accentuates it.

Shapira said avocados may prevent diabetes in several ways. “The monounsaturated fats and fiber in avocado improve insulin sensitivity, which regulates blood sugar and reduces inflammation, which causes insulin resistance.” A Journal of Nutrition study linked avocados to lower fasting blood glucose, insulin, and type 2 diabetes risk.

Atherosclerosis, heart attacks, and strokes can result from high cholesterol.Avocados' monounsaturated fats “help reduce the amount of cholesterol and other fats in the blood,” adds Rose. Avocados may lower total and LDL cholesterol in high-cholesterol patients, according to a comprehensive review and meta-analysis.

Avocado consumption enhanced Hispanic and Latinx physical activity, according to a December 2023 American Journal of Preventive Medicine study. Avocados' nutritional density increased satiety and energy, experts say. More study is needed. Avocados' anti-inflammatory qualities may have helped osteoarthritis patients move.

One-meal avocado eaters had more healthy gut bacteria than controls in a randomized controlled study of overweight or obese adults. The Hass Avocado Board supported part of the study.

An avocado-rich diet has been linked to decreased depression and enhanced cognition in older persons, which may prevent Alzheimer's disease.

Antioxidants and lutein are abundant in avocados. “These free-radical fighters are beneficial for eye health and may help age-related macular degeneration,” explains Shapira. Lutein slows or prevents eye aging.

One tiny Hass Avocado Board-funded study indicated that persons 50 and older who ate one fresh avocado daily had a 25% rise in eye lutein levels after six months. Study participants increased their working memory and problem-solving skills dramatically.

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