Though avocados are high in calories, they are nutrient dense calories. The fats are heart healthy monounsaturated fats and omega-3. Besides actually being healthy, there are many easy ways to enjoy avocado, from mixing it into salads to guacamole, to adding it to smoothies for an extra added creamy texture. While there’s certain foods we recommend you to always buy organic (our list is here), you don’t need to with avocados. So far none are GMO (Genetically Modified), and the Environmental Working Group (EWG) has non-organic avocados in their “clean 15” list with mostly no detectable pesticide residue.
- Healthy Heart: Avocados are rich in monounsaturated fats that boost heart health and help lower blood pressure. Avocados’ vitamin B6 and the natural folic acid from their high amount of folate help regulate homocysteine, which if high is one cause of bad heart health. The natural vitamin E and the master antioxidant glutathione in a base of avocado’s monounsaturated fat’s oleic acid are also recognized heart health boosters. Also, the monounsaturated fats found in avocados contain the phytonutrient beta-sitosterol, which was clinically proven to lower LDL (bad cholesterol) and triglyceride blood levels while raising HDL (good cholesterol).
- Healthy Brain: The folate in avocado contributes to preventing the formation of brain tangles that are considered a factor for Alzheimer’s. Avocados combine brain healthy omega-3 fatty acids with natural vitamin E, which has been clinically proven to prevent Alzheimer’s disease from progressing and even reversing it in its earliest stages.
- Healthy Eyes: Avocados contain the carotenoid leutein, an antioxidant that specializes with protecting the eyes from oxidative stress damage leading to cataracts, poor vision, and macular degeneration.
- Lowers Blood Pressure: Avocados have 30% more potassium than bananas- this coupled with omega-3 and oleic acid are beneficial toward reducing blood pressure.
- Lowers Blood sugar: Avocado’s monounsaturated fats can prevent or reverse insulin resistance, a source of type 2 diabetes. The high soluble fiber of avocado helps prevent blood sugar spikes.
- Good for Pregnancy: Folic acid is commonly recommended for pregnant women to help the fetus develop its brain and other vital organs. Those health experts that consider synthetically extracted folic acid a problem often recommend eating avocados as a natural source of folic acid.
- Anti-inflammatory: Inflammation is considered the basis of most non-contagious diseases. Avocados have an abundance of plant phytonutrient polyphenols and flavonoids, which have been discovered as anti-inflammatory agents.
- Anti-aging: The master antioxidant glutathione supports the liver and the nervous system. It is responsible for replenishing and recycling other antioxidants in the body. It is vital for a strong immune system, and avocado is one of the few foods that contain a considerable amount of glutathione.
- Aids in Digestion: There are nutrients and enzymes in avocados that reduce inflammation in the stomach and small intestine’s mucous lining. These same nutrients also improve the body’s ability to absorb carotenoids and nutrients. In a particular study, participants who ate salads with avocados absorbed five times the amount of carotenoids than those who did not include avocados. Carotenoids include beta carotene and lycopene. Beta carotene is a precursor to vitamin A, and lycopene is a compound that reduces stroke and prostate cancer risks.
- Reduces the Risk of Cancer: The nutrients in avocados are known to help protect against prostate and breast cancers.
