We’ve all heard the age old quote, “an apple a day keeps the doctor away.” Now we say, “an avocado a day keeps the doctor away, forever!”
On most days, I will add a whole avocado to my salad, which I eat for lunch. This increases my healthy fat and calorie intake without seriously increasing my protein or carbohydrate intake. Since avocados are also high in potassium, they will also help balance your vitally important potassium to sodium ratio.
You improve your skin health
In addition to their high levels of skin-healthy MUFAs, avocados contain a fair amount of biotin, a B-complex vitamin that helps keep skin hydrated from the inside out, according to dermatologist Ava Shamban, author of “Heal Your Skin.” In explaining the skin-beneficial properties of MUFAs, Shamban points out that these fatty acids promote the formation of ceramides, which are lipid molecules that help to plump up skin and keep it healthy. The dermatologist includes avocado among her select group of “super skin foods.”
You feel fuller for longer, curbing hunger
If you find yourself constantly snacking, avocados can help change that. Studies have shown that meals that include avocados and other healthy fats cause you to feel full, taking away the need to eat more. Because they consist mostly of healthy fatty acids, they produce a blood-sugar, friendly, ketogenic effect. So the next time you reach for a bag of chips, go for the avocado instead.
You Get Better Insulin Control
A major factor in metabolism is the glucose levels in your body. Insulin is extremely powerful, removing any excess glucose so that you don’t suffer from serious problems.
If there is excess glucose it can be stored in the liver and in your muscle tissue, but after filling those areas up as much as possible, insulin removes the glucose to fat cells. This storage can lead to low blood sugar, which not only can lead to diabetes but also makes you want carbs, which is detrimental to weight loss.
You Preserve Your Heart Health
Previous research also suggests avocado may be among the healthiest foods you can eat to protect your heart and cardiovascular health. One such study, published in November, 2012,4 found that eating one-half of a fresh medium Hass avocado with a hamburger (made with 90 percent lean beef) significantly inhibited the production of the inflammatory compound Interleukin-6 (IL-6), compared to eating a burger without fresh avocado.
Also, just like avocado does not raise your blood sugar levels, fresh avocado did not increase triglyceride levels beyond what was observed when eating the burger alone, despite the avocado supplying extra fat and calories. According to lead author David Heber, MD, PhD, the findings offer “promising clues” about avocado’s ability to benefit vascular function and heart health.
You Reduce Bad Cholesterol
Elevated levels of low-density lipoprotein, the so-called bad cholesterol, are widely associated with an increased risk of cardiovascular disease. A researcher at Saudi Arabia’s King Saud University College of Pharmacy conducted an animal study to evaluate the efficacy of avocado fruit pulp in lowering LDL levels, a treatment modality used widely in African folk medicine. In an article published in the “African Journal of Pharmacy and Pharmacology,” the researcher reported that his study confirms avocado’s effectiveness in lowering bad cholesterol. He said that phytochemicals in avocado demonstrate potent cholesterol-lowering and antioxidant properties.