11 Proven Benefits of Avocado

7. Avocado fat assists better nutrient absorption from plant foods

When we take nutrients in, it is not only the total amount of nutrients we take that matters. Another crucial thing about nutrients is our ability to absorb them — from digestive tract and then circulated throughout the body where they can be used.

Some nutrients are “fat soluble,” meaning that they need to be combined with fat in order to be utilized. This includes vitamins A, D, E and K, along with antioxidants like carotenoids.

One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption by 2.6 to 15-fold (26). This proves that avocados can dramatically increase the nutrient value of other plant foods that you are eating.

This proves another thing: That it is excellent to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.

8. Avocados can help protect your eyes

Aiding your body to absorb more nutrients like antioxidants, avocados themselves are also very high in antioxidants. These antioxidants include nutrients called Lutein and Zeaxanthin, which are incredibly important for eye health (27, 28).

Studies show that these nutrients are linked to a drastically reduced risk of cataracts and macular degeneration, which are common in the elderly (29, 30). This means that eating avocado in the long term have beneficial effects to your eye health.

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