Avocados have a bad reputation for being fatty, unhealthy and a food you should avoid. However, misinformation about the nutritional benefits of avocados has resulted in an aversion to an ingredient that has very strong physical and mental health properties.
Though avocados have 10g of fat per serving, 7 of those grams are from monounsaturated fats, which decrease LDL (bad cholesterol), increase HDL and improve blood flow which reduces the risk for stroke. They also lower blood pressure which can help protect against a decline in cognitive abilities and promote a healthier brain.
Avocados contain about 30% of our daily value of fiber. Foods high in fiber have been shown to improve mood and reduce depressive symptoms such as sadness, listlessness and lack of interest in activities. Foods rich in fiber also improve clarity in thinking.
Also known as the Alligator Pear, avocados are rich in potassium which is also connected with improving depressive symptoms. Diets low in potassium are more likely to promote feelings of tearfulness, weakness and fatigue, common symptoms of depression. Adding potassium to your diet can also increase alertness which aids in learning and retaining more information. In addition, potassium protects against fluid retention and weight gain, common symptoms of pre-menstrual syndrome. Foods high in potassium are also beneficial for recovering from stress since potassium normalizes the heartbeat, sends oxygen to the brain and regulates our water-balance system all of which are affected when we are stressed.
Avocados are also rich in folate, a B-vitamin that has been linked to depression and low mood. Research published at Harvard University found that 38% of women who are depressed are deficient in folate. They are also rich in Vitamin B66, which is essential for a healthy nervous system. Children and adults with a Vitamin B6 deficiency often experience irritability and low mood. A decrease in the vitamin can negatively affect the neurotransmitter in the brain, serotonin, that is associated with good mood.
Finally, avocados have a good source of Vitamin C which can have very positive effects on your mood. This is especially so when you are stressed. Vitamin C has been shown to repair the adrenal glands which are overworked during times of stress.
Now that you know the truth about avocados and how healthy they actually are, try to incorporate some in your diet this summer while they are still in season!