:max_bytes(150000):strip_icc()/Health-GettyImages-1464770961-3f24c4cff5cb470b8e6e827c78c01a95.png?ssl=1 "What Happens to Your Body When You Eat an Avocado Every Day")
Avocados are tasty and filling—and they’re nutrient powerhouses. They are packed with vitamins, minerals, fiber, and healthy fats. They offer many potential benefits, but there are some considerations before you incorporate them into your diet.
One study found that eating one avocado daily is associated with better diet quality. The study participants’ diets were more consistent with healthy eating patterns, including reduced sodium intake and increased healthy fats. It did not contribute to weight change.
“They’re a natural source of heart-healthy monosaturated fats, fiber, and vitamins and minerals,” Lauren Manaker, MS, RDN, LD, told Health.
Tip: Manaker said some data suggest adding avocado to hamburgers specifically might have anti-inflammatory benefits.
One study found that older people who ate one avocado a day had better cognition scores.
“The effects are based mainly on their antioxidant and anti-inflammatory properties and their capacity to support brain cells, cognitive function, memory, and well-being during aging,” Candace Pumper, MS, RD, LD, a registered dietitian at The Ohio State University Wexner Medical Center, told Health.
Avocados are high in fiber and healthy fats, and when they’re consumed in moderation, they can help support weight management by promoting satiety and decreasing visceral fat, said Pumper. Further research is needed.
The fiber in avocados increases gut bacteria diversity and promotes regular bowel movements.
“They also act as an energy source for gut cells through fermentation and play a role in the regulation of gut function and pathogen resistance,” said Pumper. “These effects underlie avocados’ benefit for gastrointestinal disorders.”
Avocados deliver nutrients like healthy fats, fiber, potassium, magnesium, and vitamin B6, as well as bioactive compounds that help manage cholesterol, blood pressure, and blood sugar.
These components may also reduce inflammation, which helps prevent and manage heart disease, hypertension, and type 2 diabetes, said Pumper.
Avocados contain Vitamin E, lutein, and zeaxanthin, which provide antioxidants and help protect against ultraviolet (UV) light damage and age-related eye problems.
“Avocados may help reduce the risk of retinal detachment and uveitis (inflammation of the middle layer of the eye), too,” said Pumper. “The presence of vitamin K1 seems of vital importance for maintaining eye tissue integrity and may be related to protection against retinal inflammation and cataract incidence. However, further research is needed.”
Avocados contain healthy fats, fiber, protein, and a wide array of vitamins and minerals, according to Jennifer Pallian, BSc, RD, a registered dietitian and food scientist.
Avocados are also a source of B vitamins such as folate, riboflavin, niacin, and pantothenic acid. “This makes avocado a nutrient-dense food that contributes significantly to daily needs for fiber, potassium, and healthy fats,” said Pallian.
| Avocado: nutrition per 100 grams (3.5 oz) | |
|---|---|
| Nutrient | Amount |
| Calories | 160 |
| Fat | 14.7 grams (g) |
| Sodium | 7 milligrams (mg) |
| Carbs | 8.5 g |
| Fiber | 6.7 g |
| Sugars | 0.7 g |
| Protein | 2 g |
| Magnesium | 29 mg |
| Potassium | 484 mg |
| Vitamin C | 10 mg |
| Vitamin E | 2.1 mg |
| Vitamin K | 21 micrograms (mcg) |
Incorporating avocado into a balanced diet could improve diet quality and nutrient intake. However, the decision to eat it every day depends on your individual circumstances. For instance, you need to consider availability, cost, quality, and ripeness.
“MyPlate recommends adults consume 2 to 4 cups of vegetables per day and 3 ½ to 7 cups of ‘other vegetables,’ like avocados, a week,” Kristy Del Coro, MS, RDN, LDN, a registered dietitian and spokesperson for Avocados–Love One Today, told Health. “One avocado counts as 1 cup, so it is a great food to include in your diet on a regular—or even daily—basis.”
Avocados are safe for most people to consume, but some groups may need to be more cautious. Here are some considerations:
- Be cautious if you have a latex allergy: 30-50% of people with a latex allergy may experience cross-reactivity, said Del Coro. “Some latex proteins are similar to proteins found in avocado.”
- Limit if you have kidney disease: One-third of an avocado provides 250 milligrams (mg) of potassium (6% DV), said Del Coro. While the National Kidney Foundation considers avocados safe for kidney diets, she said you should work with a dietitian to determine how much potassium you can safely consume.
- Talk to your healthcare provider if you take blood thinners: Avocados can interact with warfarin, an anticoagulant. “Because avocados are rich in vitamin K, they can reduce the therapeutic effectiveness of warfarin by interfering with its regulation of blood clotting,” said Pallian.
- Consider limiting avocados if you experience GI issues: Avocados are high in FODMAPS and can trigger IBS symptoms in some people.
