Avocados are one of the healthiest foods around.
That bumpy little green package is full of vitamins and minerals that contribute to so many aspects of our health.
But recently, researchers at Penn State have discovered one more way that eating avocados daily could help us live a healthier and happier life.
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Avocados are known for heart health
Avocados are well-known for the benefits they can have on heart health.
Among the vitamins and nutrients they provide that support the heart, you’ll find potassium, which regulates heart muscle contraction and copper, which helps maintain the elasticity of blood vessels.
A 2022 study at Harvard’s T.H. Chan School of Public Health found that eating at least two servings of avocado a week lowered the risk of heart failure by 16%.
The same study found that replacing half a serving a day of margarine or butter with the same amount of avocado was linked to up to a 22% lower risk of cardiovascular disease.
Still another study linked an avocado a day to decreased oxidative stress and fewer LDL cholesterol particles.
I could go on and on, but instead I’ll give you this list of 10 reasons you need avocados in your diet — and reveal number 11 that we’ll need to soon add to it…
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A good night’s sleep
Researchers at Penn State University have uncovered another unexpected benefit of eating avocados…
The participants in this study were divided into two groups: One group ate one large avocado every day for 26 weeks, and the other group maintained their usual diet, eating an avocado less than twice a month.
The researchers expected to see some significant weight loss in these obese subjects as well as improvements in cardiovascular health.
But one thing took them by surprise: those who ate an avocado a day reported significant improvements in the quality of their sleep.
“While avocado isn’t a magic cure, its dense nutritional value supports many health aspects, including sleep quality,” notes lead author Dr. Kristina Petersen.
It’s definitely not magic, but in my opinion, it’s certainly applicable to the old saying, “food is medicine.” Avocados have so many nutrients that relate directly to improving the quality of sleep:
- Potassium plays a role in helping to produce melatonin, the neurotransmitter that regulates sleep.
- Folate helps produce serotonin, the neurotransmitter at work during the waking part of the sleep-wake cycle. Low folate levels have been associated with sleep disturbances, including difficulty falling asleep and shorter sleep duration.
- Copper is involved in the synthesis of norepinephrine, another neurotransmitter that regulates sleep-wake cycles.
- And lastly, vitamin K helps prevent nocturnal leg cramping.
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How to enjoy avocados
Personally, I enjoy peeling an avocado and eating it in chunks until I’ve reached the pit.
But if this doesn’t appeal to you, there are so many ways you can eat a whole avocado every day without ever getting bored.
Here are just a few:
Avocado Banana Smoothie, (twice the potassium!).
Avocado Alfredo, much healthier than the original version and just as tasty.
Avocado Salad, a refreshing summer lunch.
Avocado Toast, a light, healthy and tasty way to start your day.
Guacamole (serve this healthy snack with baby carrots, pita bread, or anything else that appeals to you).
Enjoy your daily avocado and a good night’s sleep!
Sources:
They ate an avocado every day for 26 weeks—scientists were stunned by the results — Caring Minds United
One Avocado per Day as Part of Usual Intake Improves Diet Quality: Exploratory Results from a Randomized Controlled Trial — Current Developments in Nutrition
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