It may take some time to get used to the taste of avocado, but once you do the possibilities of how you can consume it are endless. This versatile fruit goes great with salads, on toast, and can even be made into a delicious milkshake. Let's also not forget guacamole to go with your burrito and chips. Avocado may not have the appeal of other fruit, but it is highly nutritious and filled with vitamins B, C, E, and potassium. There is a lot to love about avocados. This is what happens to your body if you eat avocados every day.
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00:00Whether you eat them or not, it's become hard to avoid the ubiquitous avocado.
00:05All evidence seems to point to the green goddess being an integral part of a balanced diet.
00:10But what really happens when you have an avocado every day?
00:14Billions of dollars are spent every year nipping and tucking and injecting to stave off signs
00:19of aging, and the cost of creams, serums, oils, and toners that claim to have time-stopping
00:24qualities adds up.
00:26It turns out there is at least one solution that is not nearly that costly.
00:31Certified nutritionist and dietician Nicolette Pace told HuffPost,
00:34"...good skin relies on an adequate supply of essential nutrients."
00:38Some studies indicate that it is indeed possible to delay aging and get an improvement in skin
00:43condition by improving your diet.
00:46Since avocados are full of monounsaturated fat and essential fatty acids, or EFAs, it
00:52is a perfect soldier in the battle against aging.
00:55A 2012 study found that, since the human body cannot create EFAs, we must get them through
01:00diet and they're essential for keeping our body's tissues healthy.
01:04Avocados, beautiful inside and out
01:07Holy guacamole, modern life can be super stressful.
01:11Between work, family, friends, and a myriad of responsibilities, humans are constantly
01:15looking for ways to wind down and chill out in our busy lives.
01:19I don't know how, but you're gonna get me another sandwich, or I'm gonna cut your face
01:24up so bad you'll have a chin.
01:26You'll all have chins!"
01:29It turns out that eating avocados might just help bring those stress levels down by sneaking
01:34in through the digestive tract.
01:36According to a study conducted by the University of Adelaide in Australia, low levels of magnesium
01:43can manifest in the form of stress-inducing headaches, panic attacks, insomnia, and fatigue.
01:49But there's good news.
01:50Certified eating psychology and nutrition expert Elise Mousselas told Elle,
01:55"...avocados are loaded with magnesium, the anti-stress nutrient.
02:00Magnesium helps you release tension and also sleep better.
02:03And when you're relaxed and well-rested, you're more likely to have a positive outlook on
02:07life."
02:08Combating the effects of low levels of the mineral shouldn't be too difficult if avocados
02:13are part of a daily diet, because every 50 grams of Haas avocado contains 4 percent of
02:19your daily recommended intake.
02:22While it might seem counterintuitive to eat food that is chock-full of fat when trying
02:26to shed excess weight, avocados are actually known to be quite helpful in the pursuit to
02:30shape up.
02:31Because they are full of essential nutrients and healthy fats, they aid in maintaining
02:36a sense of fullness after eating.
02:38In a 2013 study, participants reported feeling more satiated for three to five hours after
02:44consuming half an avocado, and that can result in less overall food consumption.
02:49Nutrition expert Beth Warren explained to Elle,
02:52"...because avocados have the healthy monounsaturated and polyunsaturated fats, they contribute
02:58to satiety."
02:59Studies show it shrinks your waistline and contributes to a lower BMI and body weight
03:04when eaten in moderation.
03:06"...Here, have an avocado."
03:07"...Yay!"
03:08"...Your mommy says it's a good fat, whatever the heaven that means."
03:12There's a small catch, and that's the fact that avocado contains a lot of calories.
03:17So while there are benefits, you should also remember that consuming them in mass quantities
03:22can be counterproductive in the weight loss game.
03:25Hitting the gym or heading into the great outdoors for some exercise is certainly key
03:29to great health and longevity.
03:31Whether climbing mountains, pushing it to the limits on a Pilates reformer, squatting
03:36in your living room, or deadlifting serious poundage, strengthening muscles is a must
03:41for well-being.
03:42While the sense of accomplishment of completing a tough workout can put you on cloud nine,
03:47it can also result in serious residual muscle soreness.
03:50If you're looking to help your body bounce back from working out, grab an avocado.
03:56Dietetics nutritionist Cynthia Sass told GQ,
03:59"...an ideal recovery meal should also include good fat, which is needed for healing muscles
04:04and joints."
04:06And as we know, avocados contain lots of healthy fats.
04:10Additionally, muscles need amino acids to recover.
04:13According to what registered dietician and diabetes educator Maureen Ironman told Elle,
04:18"...this fleshy fruit contains all nine essential amino acids, which are required for proper
04:23protein synthesis to help promote repair and recovery of muscles."
04:27There you go, boys.
04:29See how Papa takes care of you?
04:31Finally, muscles also need potassium to recover properly, and avocados happen to have 250
04:38milligrams per serving.
04:39Throw half an avocado into a smoothie or slip some slices in a post-workout omelet to help
04:44stave off those sore muscles.
04:47Since cardiovascular disease is number one when it comes to claiming lives, it is crucial
04:52to keep the ticker in tip-top shape.
04:55According to the CDC, one out of four deaths in the U.S. is a result of heart disease,
05:00and that's a staggering statistic.
05:02The old adage says that an ounce of prevention is worth a pound of cure, and conveniently,
05:07an ounce of our old friend avocado may contain just the kind of prevention we need.
05:12"...I eat the things I eat, and I'll die the way I'll die."
05:17That's oddly beautiful, but also stupid.
05:20When it comes to heart health, essential fatty acids found in avocados come into play.
05:25As a spokesperson for the American Association of Diabetes Educators, Sandra J. Arevalo told
05:30Elle,
05:31"...healthy fats help to maintain a healthy cardiovascular system and reduce risk of stroke,
05:37heart attack, and other cardiovascular diseases."
05:40Also, our old pal potassium is integral in keeping the heart operating at its best.
05:47Researchers have found that getting your recommended daily dose may aid in preventing
05:50calcification in the arteries of the heart.
05:53At a whopping 364 milligrams per half cup, an avocado contains more potassium than a
05:59banana.
06:00Weak and brittle nails can be a source of constant frustration.
06:04Folks spend tons of time, energy, and moolah to strengthen and protect their nails.
06:10Not only can they be unsightly and annoying, thin or cracked nails can also be a window
06:14into overall health and reflect underlying issues or dietary deficiencies.
06:19Fortunately, several of the necessary ingredients that help ensure solid, healthy nails can
06:24be found in our friend the avocado.
06:26Biotin, a water-soluble mineral, is one of these key components to making nails strong,
06:32and an Oregon State University study found that a biotin deficiency can result in weak
06:37and brittle nails.
06:39Since avocados contain two to six micrograms of the mineral per fruit, they can be one
06:44of the best foods out there to ingest in order to get the necessary amounts of biotin.
06:49Ever notice that many vitamins are sold as supplements for both hair and nails?
06:54That's because they are made up of similar materials, and therefore many of the vitamins
06:57and minerals are needed by both.
07:00Take biotin.
07:01Not getting enough can cause hair thinning and loss, as well as brittle nails, and avocados
07:06can help there, too.
07:08In the quest to bear children, there can be endless frustrations and heartaches.
07:12The cost of treatments can be staggering, and results in a $17 billion-a-year industry.
07:18There is no one miracle cure for infertility, and no one's saying that eating avocados will
07:23solve such a complex issue.
07:25But dietary considerations have been known to aid in reproductive issues in both women
07:30and men.
07:31A 2016 study published in the journal Nutrients found that
07:34"...avocados contain several recommended nutrients for reproductive health such as folate, potassium,
07:40carotenoids, and other key compounds."
07:43Based on this review, avocados offer a range of beneficial nutrients that can make a substantial
07:48contribution to a nutrient-rich diet when offered as a staple food for the periconceptional
07:53period.
07:55There's good news for anyone going through the process of IVF, too.
07:59Integrative nutritionist Elisa Vitti told Parents.com,
08:02"...studies have shown that consuming a certain quantity of monounsaturated fats in the form
08:07of avocados during the IVF cycle increased the success rate by three and a half times."
08:13In addition, the Sydney Morning Herald reported on a study showing that men who consumed foods
08:18rich in vitamin E and beta-carotene also showed increased fertility levels, and that means
08:24couples looking to conceive have a reason to share that avocado.
08:28Jeepers creepers, keeping your peepers healthy is important.
08:33Many of us naturally lose some of our healthy vision as we age, but there are ways to combat
08:38the slippery slope.
08:39Registered dietician and diabetes educator Maureen Eierman told Elle that lutein, a carotenoid
08:45that is present in avocados, promotes healthy vision.
08:49Additionally, it turns out that in order for the body to absorb the carotenoid, it needs
08:54healthy fats just like the ones found in avocado.
08:57Looks like the fruit is a one-stop healthy vision shop.
09:01According to a 2017 study, lutein does double duty when it comes to vision, as it aids in
09:06brain cognition and interpretation of what the eyes are seeing.
09:10Washington Eye physicians and surgeons report that macular degeneration can occur in patients
09:15over the age of 60, and a person with this condition has difficulty seeing detailed objects
09:21such as small print, faces, or street signs.
09:24They also report that avocados help combat the condition as lutein is a key agent in
09:29battling the disease.
09:31On their blog, they said,
09:32"...the reason avocado is good for your eyes is the high amount of lutein that is found
09:37in it.
09:38A single ounce of avocado contains 80 micrograms of lutein."
09:43Modern foods and all their prepackaged chemicals can wreck the digestive system.
09:48It is well known that cleaning up your diet can lead to a healthier lifestyle, but it
09:52can also be key to digestive relief.
09:55The Nation Institute of Health estimates that 60 to 70 million Americans are affected by
10:00digestive issues.
10:01While those can vary widely, the Johns Hopkins University blog states,
10:06"...avocado is a superfood packed with fiber and essential nutrients, such as potassium,
10:11which helps promote healthy digestive function.
10:13It's also a low-fructose food, so it's less likely to cause gas."
10:17Additionally, according to a 2013 study, avocados can have a counteractive effect on foods that
10:23cause inflammation, like beef.
10:26This is very convenient considering there is a trend of serving avocado slices, or even
10:31guacamole, right on top of a hamburger.
10:34Seems like a natural pairing.
10:36Avocado also contains high levels of fiber, with just one fruit containing 33 percent
10:41of the daily recommended amount.
10:43The soluble fiber in avocado is super helpful in normalizing bowel movements and aids in
10:49maintaining bowel health.
10:51The World Health Organization reports that cancer is one of the leading causes of death
10:55in the world, claiming over 9.6 million lives in 2018 alone.
11:00The disease is rampant and doesn't appear to be going away anytime soon.
11:04No one's claiming that avocados cure cancer.
11:07That said, there is evidence pointing to numerous benefits of including them in your diet.
11:12Avocados have been found to potentially have preventative abilities, and also have been
11:16found to aid in the cessation of growth of certain kinds of cancer.
11:20A 2010 study found that avocado contained carotenoids that are effective in ceasing
11:24of growth in certain cancers, like prostate cancer, as well as contributing to the death
11:29of certain cancer cells, like oral and gastric cancers.
11:33A 2015 study found that avocatin B, a lipid found in avocado, can be toxic to certain
11:39leukemia cells, thus helping combat the disease.
11:42Furthermore, the author of the book 32 Ways to Outsmart Cancer, Dr. Nalini Chilka, wrote
11:48for HuffPost that,
11:50Oleic acid, the primary fat in avocados, has been shown to offer significant protection
11:55against breast cancer.
11:57Women eating a diet rich in oleic acid have shown decreased rates of breast cancer.
12:02Every weapon in our arsenal against cancer is a valuable one.
12:07Researchers are finding that diseases that were once considered chronic and incurable
12:11are possibly mitigated by diet, particularly with the addition of nutrient- and antioxidant-rich
12:16foods.
12:17Since avocados fit the bill, researchers have been studying the preventative as well
12:22as mitigating effects that the fruit can have on neurological diseases like Alzheimer's,
12:26Huntington's disease, and Parkinson's disease.
12:29According to a 2016 study from Haramaya University, the diverse array of bioactive nutrients present
12:36in avocado plays a pivotal role in the prevention and cure of various neurodegenerative diseases.
12:42Research does its best to tear down our bodies, but thank goodness avocado is full of phytochemicals,
12:48including powerful antioxidants that can fight back.
12:51The study states that,
12:52"...compounds in avocado are unique antioxidants, preferentially suppressing radical generation,
12:58and thus may be promising as effective neuropreventive agents."
13:02That's huge, and there's more.
13:05The Arthritis Foundation also says that since avocados are packed full of vitamin E, they
13:09are one of the best fruits to consume in order to fight inflammation, stating,
13:14"...diets high in these compounds are linked to decreased risk of the joint damage seen
13:19in early osteoarthritis."
13:21So bottom line?
13:23Extra-fancy avocado on toast?
13:25Avocado slices on top of a salad?
13:27Would have done it anyway, even if it wasn't great for keeping us healthy in so many ways.