Avocado, the green pear shaped fleshed fruit is famous worldwide for its various benefits. It is rich in various nutritional components, which is used for curing different health-related and skin related conditions.
Avocado also contains fibers, proteins, and phytonutrients (plant nutrients). It is mainly known for its benefits of reducing the level of cholesterol and improved menstrual flow. It is also known for curing diarrhea and dysentery.
This is such a wonderful fruit but only if consumed in moderate amount, hence the question “how many avocados should you eat per day?” should be answered.
This fruit is mainly found in Guam, Mexico, and Central America. Persea Americana is the scientific name but is also called alligator pear in English. In various countries, it is known by various names.
How many Avocados should you eat per day?
No matter how delicious this fruit is, sadly, Nutritionists suggest that you have to limit your avocado intake to only about half an avocado per day.
This is one of those fruits which can be used variedly be it in smoothies, eggs or sandwiches. You can use it in as many ways as you want to. Too much of avocado may probe danger to your health.
Avocado is highly nutritious and also contains a high amount of calories and fat. According to dietitian Sonya Angelone, spokesperson of Academy of Nutrition and Dietetics said that an average person should eat only half an avocado per day.
The fat of Avocado serves a good purpose, as they help in increasing the absorption of fat-soluble vitamins and other essential compounds from plants. It also helps in reducing inflammation along with a reduced level of insulin which offers the feeling of fullness, according to Sonya Angelone.
Angelone further said that taking one whole one avocado in a day may be “excessive” as it can lead to gain in weight regarding kilojoules.
According to the co-founder of website Appetite for Health, on a daily basis woman just need six servings of fat in their diet. This amount of fat is equivalent to the fat in one avocado.
If a person is on a 2000 calorie diet, they should only take 30 grams of fat on a daily basis. Hence, it is okay if you eat one full avocado daily just to restrict any more fat intake for the day. Although this is not very practical.
Various health experts have explained that taking in too much of avocado may be more harmful than beneficial.
Nutritionists have suggested that we should consume only half avocado per day because an excess of it can cause weight gain. Avocado is very rich in fats, and one whole avocado contains about 22g of fat. The calorie of one avocado is 250 to 280 calorie.
Avocado is rich in fiber. Avocado is also known for the presence of cancer-fighting vitamins in it. Hence, it is recommended by health experts that eating only half an avocado per day can have beneficial effects on the body.
Health Benefits of Eating Avocado
It has already been mentioned in the above paragraphs, that avocado is highly beneficial because of its different nutritional components.
Here is a list of few health benefits of avocado consumption:
Reduces the risk of Metabolic Syndrome
Avocados play an essential role in regulating hormones which are related to increasing the risk of diabetes, obesity and other heart-related diseases. It is also known for regulating insulin, triglyceride, and cholesterol. All of these thus play an important role in lowering the risk of any metabolic syndrome.
Improves Hormonal Balance & Mood
Avocado contains healthy fats which makes it an essential ingredient for improving the hormonal balance and cognitive function of the mood. It also plays an important in enhancing your mood.
Improves Digestive Health
Avocado is quite rich in fiber which makes it an essential ingredient for maintaining the proper digestive health. The healthy fats of avocado also help in proper digestion by nourishing the gut line.
Fight against Cancer
The phytochemicals and fat of avocado have been found to reduce the risk of cancer and diabetes.
Healthy Eyes, Skin, and Hair
The fat-soluble vitamins of vitamin contribute towards the skin glow and proper health of hair. To avail this benefit, it can be eaten or applied topically.
Protects against Diabetes
Avocado is a MUFA rich diet that regulates the glucose and insulin of the body thereby preventing obesity and diabetes.
Maintain the Heart Health
Avocados play an essential role in balancing the blood lipid of the body because of its beneficial fat, which in turn helps to maintain the heart health. Avocados are known for containing 71 percent of monounsaturated fatty acids (MUFA).
Side Effects of Avocados
Despite so many advantages, there are some side effects of avocado consumption too, which are as follows:
Allergy
Excess avocado consumption may lead to various skin conditions such as allergy. It may include hives, itchiness, and rashes on the skin or eczema.
Latex
People who are sensitive to latex should strictly avoid avocado. The latex present in avocado is known for increasing the level of serum IgE antibodies within the body which will increase the allergic reactions.
Lowers Cholesterol
Though it may sound to be beneficial that consuming avocado leads to reduced cholesterol level, but too much of avocado can harm the body because of the beta-sitosterol content. The beta-sitosterol absorbs all the good cholesterol from the body which may be harmful.
Harmful during Pregnancy
Avocado should strictly be avoided by breastfeeding and pregnant women, as it lowers down the milk-producing capacity of the body. It also harms the mammary gland.
Damages Liver Health
Excess of avocado can lead to disrupted liver health. Mexican avocados are rich in estragole and anethole which can have carcinogenic reactions. Hence, it may cause damage to the liver.
Harmful to Hypersensitivity
Avocado should also be avoided by people who are hypersensitive, as it may lead to skin reaction and vomiting.
Final Thoughts
Despite the side-effects of avocado, if it is consumed within limits, it can be beneficial. Experts recommend that if you limit your avocado consumption to at least half the fruit per day, you can have beneficial effects.
Hence, the answer to “How many avocados you should eat per day?” is pretty simple, just half a fruit daily.