Avocados are generally considered a superfood because of their nutrient density and health benefits. But could there be too much of a good thing when it comes to eating avocados daily?
We talked to some dietitians to get the inside scoop on whether it is healthy and wise to eat avocados every day.
Numerous studies have found that avocados are beneficial to your health. In fact, one recent study found that eating an avocado daily for six months improved diet quality, cholesterol levels, and sleep. Meanwhile, other studies have linked avocado to improved gut health, eye health, skin health, and even cognitive function.
“Avocados are little nutrient powerhouses,” Lauren Manaker, MS, RDN, LD, a registered dietitian, told Health. “They’re a natural source of heart-healthy monounsaturated fats, fiber, and vitamins and minerals like potassium, vitamin K, folate, and vitamin E. They are also a source of lutein, a plant compound that supports eye health.”
Here is a closer look at the benefits of eating avocado daily and how it supports your health.
Improves Diet Quality
One study found that eating one avocado daily is associated with better diet quality. In fact, after eating one a day, the study participants’ diets were more in line with healthy eating patterns. It also helped them reduce their sodium intake and eat more healthy fats, but it did not cause a change in weight.
Manaker said some data suggest adding avocado to a hamburger can even have anti-inflammatory benefits.
Protects Cognition
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.
Assists Weight Management
Avocados are high in fiber and healthy fats, which, when consumed in moderation, could help support weight management by promoting satiety and decreasing visceral fat, said Pumper. However, further research is needed.
Promotes Digestive Health
The fiber in avocados aids digestive health by increasing gut bacteria diversity and promoting regularity.
“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.”
Supports Metabolic Health
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.
Promotes Eye Health
Avocados contain Vitamin E, lutein, and zeaxanthin, which benefit eye health by providing antioxidants and protecting against ultraviolet 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.”
The nutritional profile of avocado is rich and varied. They provide 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 as part of a balanced diet could be an effective strategy for improving your diet quality and nutrient intake. But the choice to eat it every day is highly subjective and based on your individual circumstances. For instance, you will need to consider availability, cost, quality, ripeness level, and culinary application.
“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.”
For most people, avocados are safe to consume, but some groups may need to be more cautious. Here are some things to consider before adding avocado to your daily diet.
- Be cautious if you have a latex allergy: For 30% to 50% of people with a latex allergy, there may be cross-reactivity, said Del Coro. “Some latex proteins are similar to proteins found in avocado.”
- Limit the number of avocados you eat if you have kidney disease: One-third of an avocado provides 250 milligrams of potassium (6% DV), said Del Coro. And while the National Kidney Foundation now 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.
For most people, it is safe to consume avocado every day. But, if you have kidney disease, a latex allergy, or are taking blood thinners, talk to a healthcare provider to determine if they are safe for you.
Avocados are a nutritional powerhouse packed with vitamins, minerals, fiber, and healthy fats. They can benefit everything from cognition and metabolic health to weight management and eye health.
