We’re all about superfoods these days – and just one of them every day in your diet could help you live longer. The avocado, a much-loved breakfast item, is also being hailed for its ability to ward off diseases.
This is according to a new study led by scientists from the Department of Nutritional Sciences at Penn State, USA. The green fruit has become a staple in meals worldwide and is great for our minds and bodies.
In fact just a single medium-sized avocado is packed with essential nutrients. The avocado is rich in heart-healthy monounsaturated fats, particularly oleic acid.
This acid is known for its protective effects on cardiovascular health. Additionally, avocados are a great source of fiber. It provides about 10 grams per fruit which helps to support digestion and gut health.
Avocados also boast an impressive range of vitamins and minerals. They contain:
- vitamin C
- vitamin K
- vitamin E
- several B vitamins – including folate
- potassium – they even surpass bananas in potassium content per serving
- powerful antioxidants like lutein, zeaxanthin, and beta-carotene
Can avocados make me live longer?
Their rich potassium content aids in blood pressure regulation by balancing sodium levels in the body. Supporting a healthy weight is also crucial for longevity, and avocados contribute by enhancing satiety and reducing overeating.
Consistent avocado consumption has been associated with a reduced risk of chronic diseases such as diabetes, cancer, and inflammatory conditions – all of which play a significant role in life expectancy. The healthy fats in avocados also contribute to cognitive function by preserving neuron structure and function.
Even the skin benefits, thanks to vitamin E and vitamin C, which enhance elasticity and support repair, helping to slow signs of aging, reports aimente.elconfidencial.
To explore the potential benefits of daily avocado consumption, researchers conducted a study published in the journal Current Developments in Nutrition. The study involved 1,008 participants divided into two groups – one group maintained their usual diet with minimal avocado intake, while the other incorporated a daily avocado into their meals for 26 weeks.
The findings suggest that adding an avocado to your daily routine could contribute to better overall health. While more research is needed to further explore these benefits, the evidence points to avocados as a valuable addition to a balanced diet.
Kristina Petersen, associate professor of nutritional sciences and co-author of the study, said: “We found that participants who consumed one avocado per day significantly increased their adherence to dietary guidelines. This suggests that strategies like eating an avocado per day can help people follow dietary guidelines and improve their diet quality.”
This research is similar to findings published in the Journal of the American Heart Association., reports British Heart Foundation. They say: “Eating two servings of avocado each week (one avocado) can cut the risk of developing coronary heart disease by 21 per cent.”
They add: “The study also said that replacing half a serving a day of other foods containing fat (including butter, margarine, mayonnaise, egg, yogurt, cheese or processed meats) with the equivalent amount of avocado could lead to a lower risk of coronary heart disease (between 16 and 22 per cent lower).”