Greater bile acid concentrations induce intestinal inflammation and are related to the growth of microbes associated with negative health outcomes like colon cancer ( 15).Īdditionally, the avocado group had more of the bacteria Faecalibacterium, Lachnospira, and Alistipes, all of which produce short-chain fatty acids (SCFAs), including butyrate. Getting enough fiber in your diet is essential for the health of the digestive system because it helps promote the growth of healthy bacteria.Ī study with 163 adults considered overweight found that people who consumed 175 grams (men) or 140 grams (women) of avocado daily for 12 weeks had lower fecal bile acid concentrations and increased bacterial diversity compared to a control group ( 14). That’s nearly half of the current DV for this important nutrient ( 3). Enjoying them regularly could help improve overall diet quality.Īvocados are high in fiber, providing about 14 grams in each avocado. SummaryĪvocados are rich in many nutrients, including fiber, healthy fats, vitamin C, vitamin E, vitamin B6, potassium, magnesium, and folate.
While severe B6 deficiency is rare, having suboptimal or slightly deficient levels is more common, even in the United States and Canada ( 13).Īvocados contain an abundance of nutrients that are essential for optimal health, and regularly consuming avocados could help improve overall diet quality. Inadequate B6 intake may negatively impact immune function and increase susceptibility to illness ( 9, 11, 12). Half of an avocado provides 15% of your daily needs for B6, a nutrient that helps suppress inflammation and protect against oxidative damage. Getting the recommended amount of potassium on a daily basis may help protect against hypertension and stroke ( 7, 8).Īvocados also provide nutrients that are essential for the health of the immune system, including vitamin C, B6, and E ( 9, 10). Potassium is needed for several critical bodily functions, including blood pressure regulation and nervous system function. adults found that fewer than 3% had potassium intakes greater than the set adequate intake for potassium of 4,700 mg per day ( 6). In fact, a study that included data on 4,730 U.S. This is because it’s a mineral that Americans commonly do not consume enough of ( 5).
Potassium is considered a “nutrient of public health concern” by the U.S. They’re rich in nutrients that are often lacking in many people’s diets, including magnesium, B6, vitamin C, vitamin E, and folate ( 4).įor example, half of an avocado packs 10% of the DV for potassium.
#Avocado fruit plus
Here is the nutrition breakdown for a 7-ounce (201-gram) avocado ( 3):Īs you can see, avocados are exceptionally nutritious fruits and are a concentrated source of healthy fats and fiber, plus a number of vitamins and minerals. Avocados are high in a number of important nutrients, many of which are lacking in modern diets.
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