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The Power of an Avocado
Ashley van Biljon

By: Ashley van Biljon Last Updated: June 7, 2019

Medically Reviewed by Dr. Alina Fong

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The Power of an Avocado

Education & Resources  |  Healthy Food & Habits

Did you know the scientific name for an Avocado is Persea Americana? The avocado is prized for its high nutrient value and is added to various dishes due to its flavor and texture. The avocado has become an extraordinarily popular food among health-conscious individuals. It is known as a super-food, which isn’t surprising because of its health properties.

1. Avocados Are Nutritious

Avocados are incredibly nutritious and contain a variety of nutrients, including 20 different minerals and vitamins. Here are some of the most nutrients, in a single avocado: 26% of the daily value (DV) of Vitamin K, 20% of the DV of Folate, 17% of the DV of Vitamin C, 14% of the DV of Potassium, 14% of the DV of Vitamin B5, 13% of the DV of Vitamin B6, 10% of the DV of Vitamin E.

It also contains amounts of manganese, copper, iron, magnesium, zinc and vitamins A, B1, B2, and B3.

2. Avocados Are Good For The Brain

Avocados contain high quantities of monounsaturated fatty acids. A study conducted in 2012 found that monounsaturated fatty acids help protect glial cells in the brain called astrocytes, which provide support to the information-carrying nerves. In the animal study conducted in 2012, the monounsaturated fats improved the brain’s ability to control muscles in animals with impaired astrocyte function. Avocados are also utilized in diets designed for individuals with neurological disorders, like epilepsy, because of the neuroprotective abilities the monounsaturated fatty acids have.

3. Avocado Are Heart-Healthy

Avocado is a food high in fat. Actually, 77% of the calories come from fat, making it one of the fattiest plant foods on the planet. They don’t contain just any fat, the majority of the fat in avocado is oleic acid. Oleic acid is a monounsaturated fatty acid that is also found in olive oil and is believed to be responsible for some of the health benefits it has to offer. The fats found in avocado are also resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.

4. Avocados Are Nutrient Boosters

When it comes to your health, the nutrients you intake are not the only thing that matters. Your body needs to be able to absorb the nutrients, moving them from the digestive tract to be utilized in your body. These are nutrients are fat-soluble, which means they need to be combined with fat in order to be properly absorbed. Some of the fat-soluble nutrients are vitamins A, D, E and K. So, an avocado is very nutritious and it can increase the nutrient value of other plant foods that you’re consuming as well. This is a great reason to always add a healthy fat source to the veggies you eat.

5. Avocados Have Powerful Antioxidants

Not only do avocados increase nutrient absorption from other foods, but they also are high in antioxidants. This includes the lutein and zeaxanthin, which have been shown to be important for eye health. A study has shown that they’re linked to reducing the risk of common eye-related ailments in older individuals. So, eating avocados can benefit your long-term eye health.

6. Avocados Can Help Lower Cholesterol Levels

Did you know that heart disease is the most common cause of death in the world? There are several blood markers that are linked to put someone having an increased risk. These markers include cholesterol, triglycerides, blood pressure, and various others. Controlled studies done with people have examined the effect an avocado can have on some of these risk factors. The studies showed that avocados can: Decrease total cholesterol levels.Reduce blood triglycerides by up to 20%. Reduce LDL cholesterol by up to 22%. Raise HDL (good) cholesterol by up to 11%. Though the results are astounding, it’s important to note that the human studies done were small and had a trial duration between 1 to 4 weeks.

The Take-Away

Avocados are an excellent food to consume. They are loaded with essential nutrients, many people may lack because of a modern diet. Avocados also help trim the waist, are heart healthy and are excellent fuel sources for your noggin. 

At Cognitive FX, we understand the important role a nutrient-rich diet has on everyone’s lives who are living with or without long-term concussion symptoms.


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