According to the NDTV, research published in Nutrition Journal that consuming avocado in the morning can stabilize levels of blood sugar and increase insulin sensitivity.
Avocado contains the amount of fat, calorie, and the highest protein of any kind of fruit. Otherwise, its shares fiber, potassium, magnesium, vitamin B, vitamin E, and carotenoid.
It’s no wonder consuming avocados in the morning has increased worldwide. Many of the health benefits of avocado for breakfast if consumed every day;
1. Improve Gut Health
Cultivating gut health is important for overall health and wealth. In the put of a good foundation, avocado fulfills with fiber in impressive amounts relating nutrition with the increase of gut health.
According to the USDA, 1 avocado contains 13,5 grams of fiber, nearly half of the recommended Dietary Guidelines 2020 – 2025 for Americans which are 28 up to 34 grams per day.
Fulfillment intake of daily fiber is recommended playing an important role into give food and drive well bacteria to the gut. Next turn, microbial has beneficial to reduce and fermented digested fiber to produce fatty acid small chain.
According to Jeje Noval, Ph.D., M.S., RDN that short-chain fatty acids give health to gut cells and layers of the gut. A lot of fiber food contains prebiotic elements inside such as avocado.
Therefore, consuming various fiber-rich food like avocado, berries, and nuts can corporate together similar to sauerkraut, kimchi, and yogurt to give results in health.
In fact, a study in 2021 published in the Journal of Nutrition found that consuming avocado every day will give more bacteria-fermented fiber, increase the production of fatty chain small acids, and lower fecal bile acid concentration.
High bile acid concentrations are problematic because can cause gut inflammation and several conditions including gallbladder issues.
Decreasing fecal bile acid can reduce unexplained diarrhea in some individuals, causing nutrition malabsorption if not treated at the right time. Therefore, consuming avocado can increase healthy digestive function.
2. Maintain a Healthy Weight
Adding avocado to your food has beneficial for managing body weight. Even though nutrient fat in avocado creates it has high calories. A study in 2022 published by the Journal of American Heart Association observe that people who eat 1 avocado a day for 6 months can maintain a stable body weight.
Therefore, consuming avocado won’t contribute to body weight gain. According to a study in 2019 of Nutrients. Explain that consuming avocado daily actually can prevent body weight gain.
Otherwise, a study in 2021 by Journal Nutrition found that enjoying avocado every day can help reduce visceral fat in women. Avocado is a good option for reducing body weight because of its fiber and monounsaturated fat nutrients.
Based on a review in 2021 by Nutrients fiber has been proven for increasing satiety while monounsaturated fat specifically oleic acid can decrease fat storage when it is consumed in a sufficient amount.
3. Reduce the Risk of Heart Disease
Based on the Centres for Disease Control and Prevention, the Leading causes of death in the United States between men, women, and people from various backgrounds due to ethnicity are heart disease.
To reduce the risk of heart, it is crucial to adopt eat rich in potassium, magnesium, fiber, folate, monosaturated fats, polyphenols, and antioxidant. Both of each nutrition have a function to heart healthy and perfect packaging inside a ripe avocado.
Based on a study in 2022 published by the Journal of American Heart Association found due to high nutrient density that consuming avocado is related to reducing the risk of cardiovascular disease and coronary heart about 16% up to 22%.
Researchers note swapping half portion of butter, margarine, egg, cheese, yogurt, and even processed meat with avocado in the same quantities significantly decreases the risk of this coronary heart.
A study in 2020 by the Journal of Nutrition revealed one of the ways avocados can reduce heart disease through decreasing oxidized LDL cholesterol can lead to clogged arteries.
4. Improve Brain Function
Consuming avocado daily can prevent cognitive and increase brain health. According to a study in 2020 by the International Journal of Psychology, avocados contain the lutein compound which crosses the blood-brain and increases cognitive function.
Lutein is carotenoid or plant pigment forming up to 66% to 77% of the total carotenoid concentration in the human brain. It is believing give antioxidant properties and inflammation properties to help to protect the brain.
Frontiers study in 2021 by Nutrition found that older people who like to eat avocado or guacamole have cognitive scores higher in all cognitive tests.
Through it assessed, consuming avocado significantly improves the performance of memory. This finding is important because memory is usually the first decline area of individuals with neurodegenerative diseases connecting age.
5. Boost Satiety
Eating healthy help to slow stomach emptying, keep full longer than usual, and delay hunger. That’s a satiety feeling known as satiety. Avocado is popular with nutrients of fat specifically comes from heart health monosaturated fatty acids (MUFAs).
There is a study in 2013 published by the Nutrition Journal, volunteers rate satisfaction and appetite after eating with or without avocado. Adding one-half of avocado into foods results in a significant increase of satiety reported by self and less decrease in desire to eat up to 5 hours.
6. Maintain Healthy Eyes
Avocado is one of the fruit has more consume to protect the eyes moreover carrots. Avocado contains carotenoids, plant pigments which are lutein and zeaxanthin.
Both of these elements give color to fruit and vegetables. In common, carotenoid is good for the human body, however, lutein and zeaxanthin have been found beneficial for healthy eyes.
More benefits of avocado for eyes health are here. Actually, the eyes love to absorb both of these pigments, directly straight to the retinas. Consuming avocado can help to reduce the risk of cataracts and macular degeneration.
Researchers still don’t know exactly how much of these pigments should eat daily to help the eyes. But, adding avocado together with other fruits and vegetables can be contributing to healthy eyes.
7. Keep Blood Pressure Normal
Potassium is essential for the body. It helps to balance fluid in our cells, maintain the nervous system, and regulate heart and muscle contractions. People with high blood pressure need adequate potassium to maintain their pressure in a normal range.
Half of the avocado gives 10% of the daily recommendation, and only 9% are found in middle-size bananas. As a bonus, they contain a little sodium, something that needs to watch for a patient with high blood pressure.
8. Prevent Osteoporosis
Half an avocado provides about 25% of vitamin K daily. Although often overlook but vitamin K is vital for healthy bones. Many people tend to think that increasing the intake of calcium and vitamin D.
while talking about maintaining healthy bones but vitamin K support for it by increasing the amount of calcium that can be absorbed by the body and reducing the amount of lost urinary excretion.
Saponins found in avocados, soybean, and other plants food have been related to the relief of symptoms of knee osteoporosis, a common problem in Western countries.
9. Lower the Risk of Depression
Avocados contain 20% of total folate daily recommended, it helps to reduce the risk of from suffering depression. Folate does it to help prevent a build-up of homocysteine in the body.
This build-up of homocysteine can disturb circulation and distribute nutrition to the brain also a production of serotonin, dopamine, and norepinephrine.
Both are all involved in regulating mood, sleep, and appetite. It is similar to the health benefits of avocado for the skin. Folate is important for a healthy pregnancy. It has been proven that intake of folate can reduce the risk of miscarriage and neural tube defects.
10.Inhibits the Growth of Cancer
Avocado is potentially treated for cancer. Find more here about the benefits of avocado leaves for cancer. Researchers found that phytochemicals extracted from avocados can restrain the growth of precancerous and cancerous cells.
They help the proliferation of the immune cell system known as lymphocytes. Consuming avocado can limit damage to chromosomes caused by chemotherapy drugs, cyclophosphamide.
One-half of raw avocado contains 82 mcg of folate and is known to reduce the risk of developing stomach, colon, pancreatic, and cervical cancer.
Nutrition and Recipe
Avocado can be good more than topping toast as breakfast. It can consume for anyone without exception including the baby. Here are the benefits of avocado fruit for babies.
Packaged with healthy fat and fiber, this is a delicious and healthy breakfast dressed up in a creamy. Here are some ideas for avocado as a meal in the morning,
Banana, and Cocoa Smoothie
With both of these combinations, a healthy smoothie is a fresh delicious powerful fruity punch. It can be adding a pinch of protein powder to get a protein fix in the morning.
Ingredients:
- ½ avocado
- ½ cup coconut milk
- 1 banana
- ½ cup frozen mango
- 2 tablespoon cocoa powder
- 1 teaspoon vanilla extract
- 1 ½ cups water
Process:
- Input avocado, coconut milk, banana, mango, cocoa powder, and vanilla to blender
- Add water and blend until smooth
- Ready to drink
Avocado and Radish Toast
Another avocado idea is avocado toast. We can make this at home with simple ingredients and easy. Delicious taste felt after one bite. Spinning on a classic for a little color by adding radish
Ingredients:
- 1 avocado
- 1 slice of multigrain bread
- 3 radish
- Lemon juice
- Olive oil
Process:
- Toast the bread as desired the level of doneness
- Slice the radish
- Mash the avocado
- Spread mashed avocado on the toast
- Top put with radish and seasoning also lemon juice, olive oil, salt, and pepper
- Ready to serve
Black Bean and Avocado Bowl
For breakfast with rich protein, try goat cheese offering a wonderful tangy taste and avocado with its beneficial nutrients.
Ingredients:
- ½ avocado
- ¾ cup cooked black beans
- 1 tablespoon crumbled goat cheese
- Salsa
Process:
- Warm the black bean (can use the microwave or on the stovetop)
- Dice the avocado
- Move the beans to a bowl
- Scatter diced avocado on top of warm black beans
- Garnish with crumbled goat cheese and seasoning of salsa, salt, and pepper
- Ready to eat
Baked Avocado Egg Cup
Healthy meals, vegetarian, protein packaged breakfast can get it in one of avocado. Here is the recipe
Ingredients:
- ½ avocado
- 1 egg
- 1 teaspoon grated parmesan cheese
Process:
- Preheat oven to 450F
- Crack egg into the hollow of the avocado
- Seasoning with salt and pepper
- Bake until the white of egg is set, around 15 minutes
- Garnish with parmesan
- Ready to serve
There are a fact of avocado fruit in one-half or 68 grams based on National Center for Biotechnology Information (NCBI),
| Nutrient | Amount | Brief Explanation |
| Calories | 114 | The amount of energy provided by the food or beverage |
| Dietary Fiber | 6 gr | A type of carbohydrate that cannot be digested by the body |
| Total Sugar | 0,2 gr | The total amount of naturally occurring and added sugars |
| Potassium | 345 mg | An essential mineral that helps regulate fluid balance |
| Sodium | 5,5 mg | An essential mineral that helps regulate fluid balance |
| Magnesium | 19,5 mg | An essential mineral that plays a role in many bodily functions |
| Vitamin A | 43 mcg | A fat-soluble vitamin that is important for vision and skin health |
| Vitamin E | 1,3 mg | A fat-soluble vitamin that acts as an antioxidant in the body |
| Vitamin K | 14 mcg | A fat-soluble vitamin that plays a role in blood clotting |
| Vitamin B6 | 0,2 mg | A water-soluble vitamin that helps the body use and store energy from food |
| Unsaturated fatty single acids (monounsaturated) | 6,7 gr | A type of healthy fat that can help improve cholesterol levels |