NUTRITION ORGANIC AND TRANSGENIC FOOD

How healthy is it to eat avocado on a daily basis?

Dr. Tasnim Zara

Avocado is-rich in vitamins, minerals, and healthy fats, so it is increasingly consumed daily and included in Mediterranean-type diets. In addition, it is a versatile food; You can taste it for breakfast, salads, and side dishes.

However, eating it every day in exaggerated amounts could lead to complications. According to specialists ‘ opinions, find out how healthy an avocado would be on your plate each day.

What happens when you eat avocado daily?

Many nutritionists ponder the health benefits of avocados. The food may support the functions of the cardiovascular and digestive systems and contribute to satiety.

According to research, avocado consumption could reduce the risk of cardiovascular conditions, such-as coronary heart disease. It would also reduce the chances of developing diabetes, prostate cancer, and cataracts.

On the other hand, avocado oil, like olive oil, is rich in monounsaturated fatty acids. They effectively reduce the risks associated with elevated total cholesterol and cholesterol, also known as “bad cholesterol.” This lipid variant accumulates in the arteries, favoring obstruction of blood flow.

What Do Experts Say About Eating Avocado Daily?

With so many benefits, this fruit arouses the interest of many specialized professionals, such as the Spanish dietitian and nutritionist Cynthia Morillas Arauz. The sports nutrition expert suggests that daily consumption can be beneficial if it is done in moderation and adjusted to individual caloric needs.

With a Human Nutrition and Dietetics degree from the Complutense University of Madrid, Morillas clarifies that avocados are essential for digestive health, as they help keep blood sugar levels stable. However, excess could lead to increased caloric intake and consequent weight gain.

In the same vein, nutritionist Paloma Quintana appeals to common sense. He says this food is delightful to the palate, so some people might be tempted by the excess, contributing to their weight.

There is also the economic issue. David Kat, a specialist in preventive medicine and founder of the NGO True Health Initiative, says that eating an avocado daily is very expensive. Lentils, whole grains, nuts, olives, and oily fish are good alternatives for similar nutrients.

What does an avocado give me?

According to the U.S.A Department of Agriculture, a 100-gram serving of avocado contains the following:

  • Calories: 160.
  • Protein: 2 g.
  • Potassium: 485 mg.
  • Dietary fiber: 6.7 g.
  • Total lipids: 14.7 g.
  • Carbohydrates: 8.53 g.

Its high potassium level, higher than bananas in the same proportion, contributes to muscle function and blood pressure regulation. In addition, it contains antioxidants that-help protect cells from oxidative damage. Fiber, on the other hand, is essential for digestive health and for satiating appetite.

So, are there risks to eating avocado every day?

While the fats in this fruit are healthy, too much of it could contribute to weight gain due to the calorie density. Avocados have almost twice as many calories as bananas and three times as many calories as apples and pears, to cite examples of other fruits.

According to Cynthia Morillas, the fats in avocado are healthy but calorie-dense. It can promote weight gain if its inclusion within the overall caloric balance is not considered.

77% of avocado calories come from fats, and most are monounsaturated, such as oleic acid. They contribute to cardiovascular health, which is why food is in the diet. But always in moderation.

According to research:

  • Fiber helps stabilize blood sugar levels.
  • Regular consumption reduces the risk of cardiovascular disease, including high blood pressure.
  • It is a source of vitamin E, which helps maintain skin health and reduce premature aging.
  • It contains antioxidants, such-as lutein and zeaxanthin, which are beneficial for eye-health and may reduce the risk of age-related eye diseases.

Recipes to integrate avocado into your diet

The avocado is a fruit with great versatility in the kitchen: it can be integrated into breakfasts, lunches, and dinners. It’s famous as a dip (guacamole), as an ingredient in salads, and as a topping on toast:

  • Salads: They combine very well with ingredients such as tomatoes, eggs, chickpeas, and some fish (salmon or prawns). Make a recipe with chicken breasts, lettuce, cherry tomatoes, cilantro, and lime juice.
  • Burgers: Mix cooked quinoa, onion, avocado, garlic, breadcrumbs, and black pepper to form vegan burgers.
  • Breakfast: It’s common to spread on toast during breakfast. It can be added to a layer of cream cheese.
  • Pasta sauce: it is also possible to mix in a blender with fresh cheese, onion, garlic, green chiles, cilantro, tomatillos, and olive oil to get an ideal sauce to accompany noodles.

Avocado frequent, but not daily

Consuming this fruit represents multiple health benefits, while it can be combined in various ways and at different times of the day. However, it is essential to take into account the recommendations of specialists.

No single food is a food panacea. In addition, when one product displaces others, it takes the place of options that could provide different nutrients.

To enjoy the benefits of avocados, you should consume less than one whole avocado daily. In this way, you receive the nutritional components but limit the calories.