Eat an Avocado a Day - Backed up

Avocados have re-emerged as a potent secret to unlocking a world of health benefits. Re-emerged? yes I think they have been forgotten about again, unfashionable. As everyone chows down on Medicinal Mushrooms and forgets 2018's bottle of CBD is still in the cupboard there's another superfood that needs to be in our lives. These creamy, green gems have been shown to fortify your skin, boost cognitive health, help shed belly fat, and promote a healthier heart. Here, we delve into the four remarkable benefits that await you when you make avocados a daily part of your diet.

I actually want to prove why though, show you the research results and give you the link to them. Avocados are exceptionally rich in heart-healthy monounsaturated fats, specifically oleic acid, the same beneficial fat found in olive oil. These fats can help reduce bad cholesterol levels. They are particularly abundant in vitamin K, essential for blood clotting and bone health, and vitamin E, a potent antioxidant that protects cells from damage. Additionally, avocados provide significant amounts of vitamin C for immune support and various B vitamins. But lets focus on the actual effects on the human body and at the end I'll back up the sections with the study links.

Nourish Your Skin and Keep It Youthful

Avocados may not be your typical skincare product, but their impact on skin health is truly astonishing. Rich in vital nutrients such as vitamins E and B6, as well as brimming with healthy fats, protein, carotenoids, and fibre, avocados are a nutritional powerhouse. These elements, along with the presence of monounsaturated fatty acids and phytochemicals like lutein and zeaxanthin, work harmoniously to provide your body with a potent dose of healing nutrition.

Researchers from the University of California Los Angeles and the David Geffen School of Medicine conducted a study involving 39 overweight women, aged 27 to 73. These women consumed their regular diets, either with or without a daily serving of avocados, for eight weeks. The results were impressive – the avocado group displayed firmer and more elastic skin on their foreheads compared to those who didn't include avocados in their diet. One possible explanation for this is the role of carotenoids found in avocados. They appear to counteract skin ageing by stimulating collagen and elastin production while offering anti-inflammatory properties and protection against harmful UV rays. I think I'll just throw in that we have an amazing Avocado Night Cream, natural, awesome and goes straight on your skin, working the night shift nourishing your face.

Elevate Your Cognitive Health

Avocados, often touted for their vision-boosting properties due to the presence of lutein, also hold a key to enhancing cognitive health. Lutein, concentrated in the macular area of the retina, plays a role in filtering blue light and boasts antioxidant and anti-inflammatory properties. Remarkably, lutein levels in the brain mirror those in the retina, and higher lutein levels in the brain are associated with better cognitive function. A study involving older adults investigated the effects of avocado intake on cognition. Participants consumed either one avocado, one potato, or one cup of chickpeas daily for six months. The avocado group experienced a 25% increase in lutein levels and higher macular pigment density, which is linked to improved working memory and problem-solving efficiency.

Furthermore, the avocado group displayed enhanced sustained attention, leading researchers to conclude that including avocados in your diet could be a valuable strategy for maintaining cognitive health. Surprisingly, even though a medium-sized avocado contains just 0.5 milligrams of lutein, it proved highly effective in boosting lutein levels, possibly due to its exceptional bioavailability.

Trim Belly Fat

Avocado consumption has been linked to a reduction in abdominal obesity, decreased weight gain, and a lower risk of becoming overweight or obese. A study involving 105 adults who included avocados in their meals for 12 weeks found that women in the avocado group experienced a more significant reduction in visceral adipose tissue (VAT) and the VAT-to-subcutaneous abdominal adipose tissue ratio (VS ratio). Reducing VAT, which surrounds vital organs like the liver, is crucial, as its accumulation is linked to various health issues, including type 2 diabetes, inflammation, and fatty liver disease. A 5% reduction in VAT was observed in women who consumed a daily avocado for 12 weeks. Such reductions have previously been associated with improvements in fitness, inflammation, lipid profiles, and glucose tolerance.

Strengthen Your Heart

Incorporating avocados into your daily diet can have a positive impact on markers of heart health. Research has shown that consuming a healthy diet with one avocado daily for five weeks resulted in lower levels of circulating oxidised LDL in overweight and obese adults. High levels of oxidised LDL are a known risk factor for heart disease. Additionally, a daily avocado led to a reduction in small, dense LDL particles, which are prone to oxidation and also linked to an increased risk of heart disease. The study concluded that these heart-boosting benefits are attributed to the bioactive compounds present in avocados, which extend beyond their healthy fats.

More Reasons to Embrace Avocados

Beyond these remarkable benefits, avocados have been associated with positive outcomes in various health conditions, from psoriasis and osteoarthritis to breast cancer and colitis. With an impressive array of 35 pharmacological actions, including antifungal, hypoglycemic, and antiulcer properties, avocados are a delightful addition to your diet that can significantly contribute to your overall well-being. Avocados are naturally low in sugar, making them an excellent choice for those looking to reduce their sugar intake or manage blood sugar levels.

Whether blended into a smoothie, paired with eggs for breakfast, or transformed into guacamole, avocados offer a tasty and nutritious way to support your health. So, make sure to savour the delicious flavour and numerous benefits of this versatile superfood as you incorporate it into your daily meals. Remember though even with all this super healthy goodness comes a load of calories. So if you're trying to shed the pounds remember a serving of Avocado could be a couple of tablespoons. A little does go a long a way though. I would suggest this, eat an avocado with someone you love, share it, enjoy a whole half and cut out stuff that isn't a superfood. Throw away all the cruddy condiments in the fridge and pantry, Avocado is a superfood. Enjoy, oh and here's the studies.

• Plants (Basel). 2023 Mar; 12(5): 1201. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10007261/
• World Avocado Organization 2023 https://avocadofruitoflife.com/en/nutrition/
• J Cosmet Dermatol. 2022 Sep; 21(9): 4028–4034. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9786235/
• J Cosmet Dermatol. 2022 Sep; 21(9): 4028–4034. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9786235/
• J Cosmet Dermatol. 2022 Sep; 21(9): 4028–4034. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9786235/
• Nutrients. 2017 Sep; 9(9): 919. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622679/
• Nutrients. 2017 Sep; 9(9): 919. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622679/
• J Nutr. 2021 Sep; 151(9): 2513–2521. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8417923/
• J Nutr. 2021 Sep; 151(9): 2513–2521. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8417923/
• J Nutr. 2021 Sep; 151(9): 2513–2521. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8417923/
• J Nutr. 2021 Sep; 151(9): 2513–2521. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8417923/
• J Nutr. 2020 Feb; 150(2): 276–284. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7373821/
• J Nutr. 2020 Feb; 150(2): 276–284. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7373821/