Why You Shouldn't Rely On Avocados Alone For This Nutrient
Ever since avocados surged back into popularity, they've been touted for their versatility and numerous health benefits. Dishes like avocado toast and guacamole have become a part of many people's daily routines, and rightfully so. Avocados are rich in flavor, nutrition, and healthy fats. Despite their reputation as a superfood, they still don't substitute a well-rounded diet, according to the Cleveland Clinic.
Avocados are rich in monounsaturated fats. Those are the healthy fats that are often praised for their ability to lower bad cholesterol and risks of heart disease and stroke (via American Heart Association). About 15 grams of the average avocado totals 20-25 grams of fat are monounsaturated fats. Only focusing on these fats though can restrict your overall nutrition. Those fats have been shown to also help absorb fat-soluble vitamins like A,D,E, and K (via Cleveland Clinic). Adding some avocado to a vitamin-rich meal like a raw salad can actually help your body get more nutrition than it would otherwise.
Avocados can't do it all
In addition to monounsaturated fats, Harvard Medical School has identified polyunsaturated fats as the other healthy fat. Polyunsaturated fats offer up many of the same benefits as monounsaturated fats but are still essential for additional reasons.
Cleveland Clinic spoke with functional medicine dietitian Ariana Cucuzza, RD, who recommends sticking to less than one whole avocado per day and making space for other healthy fats in your diet.
"If you're getting all of your healthy fat from avocados, you're not getting all of the benefits from things like olives, olive oil, nuts and seeds. To maintain an overall healthy diet, variety is key to get everything that your body needs," said Cucuzza.
According to WebMD, polyunsaturated fats like the omega-3 and omega-6 fatty acids have been shown to improve brain function, boost mood, fight inflammation, and lower blood pressure. A good mix of all of the healthy fats from avocados, fish, and nuts have been found to be an important part of a nutritious diet, such as the Mediterranean Diet.