What happens to your body when you eat 1 avocado every day?

According to the U.S. Department of Agriculture, a typical avocado contains 322 calories, 17 grams of carbohydrates, 14 grams of fiber, 4 grams of protein, 30 grams of total fat, 4 grams of saturated fat, 14 grams of sodium, and is free of sugar.

With this nutritional profile, eating an avocado every day can offer the following health benefits, according to Eating Well:

Improve your gut health

Avocados are rich in fiber, a nutrient directly linked to improved gut health. The fiber content in one avocado provides nearly half of the recommended daily intake of 28 to 34 grams.

Dietary fiber nourishes the beneficial bacteria in your gut, which then ferment the fiber into short-chain fatty acids. A 2021 study in The Journal of Nutrition found that daily avocado consumption increased the abundance of fiber-fermenting bacteria, boosted the production of short-chain fatty acids, and reduced harmful bile acid concentrations in the gut.

This can be particularly beneficial since high bile acid levels are associated with gut inflammation and conditions like gallbladder issues. Lowering these levels may also help reduce unexplained diarrhea and nutrient malabsorption.

A sliced avocado and two avocados. Illustration photo by Unsplash

Maintain a healthy weight

Despite their high fat content, avocados can actually support weight management. A 2022 study in the Journal of the American Heart Association found that individuals who ate one avocado per day for six months maintained a stable body weight. This suggests that avocado consumption does not necessarily lead to weight gain.

In fact, a 2019 study in Nutrients found that daily avocado consumption could help prevent weight gain. Another study in The Journal of Nutrition reported that eating one avocado a day might reduce visceral fat in women.

The secret to avocados' role in weight management lies in their fiber and monounsaturated fat content. Fiber promotes satiety, helping you feel full longer, while monounsaturated fats (particularly oleic acid) can reduce fat storage when consumed in moderation, according to a 2021 review in Nutrients.

Reduce your heart disease risk

Avocados are packed with nutrients that promote heart health, including potassium, magnesium, fiber, folate, monounsaturated fats, polyphenols, and antioxidants.

A 2022 study in the Journal of the American Heart Association found that consuming avocados was associated with a 16% to 22% reduction in the risk of cardiovascular disease and coronary heart disease. Researchers noted that substituting half a serving of butter, margarine, cheese, or processed meats with avocado could significantly lower the risk of these conditions.

Additionally, a 2020 study in The Journal of Nutrition suggests that avocados help reduce oxidized LDL cholesterol, a major contributor to clogged arteries.

Improve your brain function

According to a 2020 study in the International Journal of Psychophysiology, avocados contain lutein, a carotenoid found in the human brain that is believed to offer antioxidant and anti-inflammatory properties, which help protect brain cells.

A 2021 study in Frontiers in Nutrition found that older individuals who ate avocado or guacamole had significantly better cognitive scores, particularly in memory performance. This is especially important as memory is often the first area to decline in individuals with neurodegenerative diseases.