{"id":20402,"date":"2023-04-11T14:15:59","date_gmt":"2023-04-11T19:15:59","guid":{"rendered":"https:\/\/www.zocdoc.com\/blog\/?p=20402"},"modified":"2023-04-24T13:21:29","modified_gmt":"2023-04-24T18:21:29","slug":"the-health-benefits-of-avocados","status":"publish","type":"post","link":"https:\/\/www.zocdoc.com\/blog\/guides\/the-health-benefits-of-avocados\/","title":{"rendered":"The Health Benefits of Avocados"},"content":{"rendered":"

Avocados have been grown for thousands of years, yet only recently has this nutrient-packed fruit become one of the most widely eaten on the planet. Loved for its refreshing taste and numerous health benefits, global imports for avocados skyrocketed over the last decade, <\/span>reaching a value of $6.69 billion in 2020<\/span><\/a> \u2014 up from $1.3 billion ten years prior.\u00a0<\/span><\/p>\n

So why has this versatile fruit become so popular? Beyond the influencer-driven appeal of creating \u2018Instagrammable\u2019 breakfasts, avocados actually offer lots of health benefits that differentiates them from other fruits.<\/span><\/p>\n

There are over 500 different varieties of avocados grown across the world and the specific nutritional benefits will vary between each type. But there are some things that all avocados have in common. In this guide we\u2019ll explore the most important health benefits of making them a regular part of your diet.\u00a0<\/span><\/p>\n

We will also provide some general advice around buying and storing avocados to ensure you can get the most out of this in-favor fruit.<\/span><\/p>\n

\n

What are the benefits?<\/b><\/h2>\n

Supporting heart health<\/h3>\n

Compared to other fruits, avocados are high in fat. But some fats are better for us than others, and the type predominantly found in avocados can be very beneficial to different aspects of our health.\u00a0<\/span><\/p>\n

As much as <\/span>60% of the fat<\/span><\/a> in the fruit is monounsaturated \u2014 a type which can help to support heart health and manage cholesterol levels. When eaten as a replacement for foods high in saturated fat, avocados can help to maintain healthy levels of cholesterol, by reducing low-density lipoprotein (\u2018bad\u2019 cholesterol) and sustaining the levels of high-density lipoprotein (\u2018good\u2019 cholesterol) in the blood.\u00a0<\/span><\/p>\n

Supporting eye health<\/h3>\n

You might not immediately associate your eye health with avocados, but there are actually some nutrients found in the fruit that can help to protect against UV damage and other threats to our eyes.\u00a0<\/span><\/p>\n

Interestingly, the main carotenoids found in the human eye are lutein and zeaxanthin; it happens that avocados contain significant amounts of both. Lutein and zeaxanthin serve the primary role of helping to protect from damaging sun exposure, by filtering out dangerous blue light rays that can blur vision or cause long-term damage to the eyes.\u00a0<\/span><\/p>\n

In addition to lutein, avocados also contain Vitamin C and E which helps prevent cataracts. Regular consumption of avocados can boost your intake of these essential eye-protective compounds.<\/span><\/p>\n

Aiding digestion<\/h3>\n

We all know how important it is to consume enough fiber to help keep the digestive system working properly. Well, avocados are a great source of this essential nutrient, with each whole fruit containing around <\/span>13.5 grams on average<\/span><\/a>. Most of the fiber found in avocados is insoluble fiber, which has the primary benefit of helping to regulate your digestive system. It can also help to improve your overall bowel health.<\/span><\/p>\n

Avocados also contain soluble fiber, which has been shown to help balance out cholesterol levels, as well as blood sugar levels. Fiber has the added benefit of making us feel full, which can be particularly helpful for anyone looking to manage their weight and food intake.\u00a0<\/span><\/p>\n

Cancer-fighting properties<\/h3>\n

While avocados may not have been proven to directly reduce cancer risk just yet, they do contain several substances which have been shown to have cancer-fighting properties. For example, the fruit contains phytochemicals, which have been linked to preventing cancer forming agents from growing.\u00a0<\/span><\/p>\n

The healthy monounsaturated fatty acids which we mentioned earlier are not only good for heart health but they may also help to reduce cancer risk. The fats can limit the growth of cancer cells by helping our bodies absorb essential vitamins that provide protection from disease. When eaten as part of a balanced diet and healthy lifestyle, there is certainly evidence to suggest that avocados may help to limit the risk of developing certain cancers.\u00a0<\/span><\/p>\n

High in potassium<\/h3>\n

A lack of potassium is a common feature of many people\u2019s diets, but an insufficient intake of this crucial mineral can lead to <\/span>health complications<\/span><\/a> further down the line. As a result, potassium is a common ingredient in multivitamin supplements \u2014 but there are lots of other ways you can get more of it into your regular diet.<\/span><\/p>\n

Avocados are one of the most potassium-rich fruits, containing around 485 mg per serving (half fruit) \u2014 this equates to around 7% of your daily recommended intake. One of the essential minerals required by our bodies, potassium is key to supporting the normal function of our cells. Eating more foods that are high in potassium and low in sodium can also help to reduce high blood pressure, subsequently lowering the risk of developing circulatory diseases.<\/span><\/p>\n

High in magnesium<\/h3>\n

One whole avocado contains 58 mg of magnesium. Men require 300 mg of magnesium each day as part of a healthy diet, while women need 270 mg, <\/span>according to NHS recommendations<\/span><\/a>. This essential nutrient serves a similar purpose to potassium in supporting normal nerve and muscle function.\u00a0<\/span><\/p>\n

Research has also drawn links between low levels of magnesium and low mood, with it being <\/span>associated with brain function<\/span><\/a>, too. Subsequently, magnesium could also have a part to play in helping to regulate our sleep as it supports neurotransmitters in our brains that help to control this key bodily function.<\/span><\/p>\n

How to get the most out of your avocados<\/h3>\n

In order to get the most nutritional benefit from your avocados, it\u2019s important to be aware of the general advice around buying and storing them. It can be difficult to know exactly when is the best time to eat an avocado and how to store it, with the fruit commonly being purchased before it\u2019s ripe.\u00a0<\/span><\/p>\n

Avocados are more robust when they\u2019re unripe and will bruise less easily, which is why it\u2019s always recommended to purchase them at this stage. But how do you know when they\u2019re ready to eat?\u00a0<\/span><\/p>\n

Two of the most important determining factors are color and feel. When unripe, avocados will be green in color, but will turn darker and almost black when ready to eat. As they start to ripen, the fruit will also become softer. When they yield to gentle pressure (without being mushy) then the fruit is ready to eat.<\/span><\/p>\n

When it comes to storage, unripe avocados should be kept at room temperature. This will help to speed up the ripening process. It should typically take no more than four or five days for an unripe avocado to be ready to eat, but you should check on the fruit daily with a gentle press to find out when it\u2019s ripe.<\/span><\/p>\n

Top tip<\/b>: if you\u2019re purchasing multiple avocados to eat across a period of time, try and find ones at different stages of ripening. Check the color and hardness to find a range from ones that are ready to eat, to those you can store and will be ripe in a few days\u2019 time.\u00a0<\/span><\/p>\n

\n

Need a doctor’s appointment? Find one on Zocdoc.<\/a><\/h1>\n","protected":false},"excerpt":{"rendered":"

A staple of the 21st century diet, avocados are full of key nutrients and minerals that support a healthy lifestyle. Find out more in this guide.<\/p>\n","protected":false},"author":82,"featured_media":20403,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[227],"tags":[103,93,83],"class_list":["post-20402","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guides","tag-prep","tag-public-health","tag-wellness","reviewer-dr-nassim-assefi"],"yoast_head":"\nThe Health Benefits of Avocados - Guides<\/title>\n<meta name=\"description\" content=\"A staple of the 21st century diet, avocados are full of key nutrients and minerals that support a healthy lifestyle. 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