While it may sound strange, consuming even the healthiest of foods can be counterproductive if done in excess. The same holds true for avocado which is a superfood. Talking to the Onlymyhealth team, Dr V Krishna Deepika, Msc Food, Nutrition and Dietetics, Diploma in Lactation Course, Apollo Cradle & Children's Hospital, Kondapur shared the some factors you should consider to keep your health in check while eating avocados daily.
Nutritional Benefits Of Eating Avocados Daily
As per the United States Department of Agriculture, avocado is a super food with antioxidants, healthy fats, fibre, vitamins A, C and E, and minerals magnesium and potassium.
According to Dr Deepika, regular consumption of avocado has these benefits:
- Helps to manage weight
- Protects the heart from cardiovascular diseases
- Boosts immunity
- Reduces the risk of chronic diseases
She said, "Avocados are a rich source of antioxidants and Vitamin A which increases skin elasticity. Its high fibre content provides satiety and also improves gut health. Avocados are also a rich source of healthy fats, folate and Vitamin C which can help pregnant women meet their nutritional requirements."
Potential Risks Of Eating Avocados Daily
Dr Deepika advised, "Avocados are rich in good fats but consuming high fat daily also increases calorie count and may lead to weight gain."
Moreover, she informed that "Due to an amino acid present in avocados called tyramine, consuming it during night time may disturb sleep."
How Many Avocados To Eat Daily?
A study published in the Current Developments in Nutrition found that the group that added avocados to their diet improved their overall diet quality score by more than the group that kept their usual diet. Specifically, the avocado group improved in several areas:
- Ate more vegetables
- Had a better balance of healthy fats
- Reduced their sodium intake
- Ate fewer refined grains
- Consumed less added sugar
The study concluded that these improvements were seen regardless of race, ethnicity, study location, body weight, or age.
Also Read: Avocado Toast: A Healthy Breakfast Choice?
Who Should Not Eat Avocados Daily?
Dr Deppika shared that the following people should avoid eating avocados daily:
- People who are allergic to avocados
- People with high blood pressure, as avocados are high in potassium which may increase blood pressure
- People who are already obese as avocados are high in fats and calories
- People with gut related problems as avocados are high in fibre
- People with liver problems as avocados are high in fats and calories
- People who have migraine headaches, as avocados contain tyramine which is known to trigger migraine headaches.
Dr Deepika concluded that while avocados are undoubtedly a superfood packed with numerous health benefits, moderation is key to avoiding potential drawbacks. Regular consumption can support weight management, heart health, and immunity, and provide essential nutrients, especially for pregnant women. However, due to their high-fat content and the presence of tyramine, excessive intake can lead to weight gain and sleep disturbances. It's important to balance avocado intake with other dietary needs and be mindful of any individual health conditions that may be affected by this nutrient-dense fruit.