Avocado is used in smoothies, salads, and on toasts. You may eat an avocado at every meal without realizing it. How much avocado is too much? Is it possible to eat too much avocado? You may not suffer any effects after eating avocado in large quantities. However, you may consume more calories than required and gain weight.
How Much Avocado Is Too Much?
You should eat a maximum of half an avocado in a day to avoid taking excess fat. Apply fresh lemon juice on the other half before refrigerating it to avoid browning. You can store it in a glass jar or saran wrap. A medium-sized avocado has about 250 calories and 20-25 grams of fat. The recommended fat intake is 25-35% of total calories, which is equivalent to 65 grams of fat in a day. You can get all fat requirements from avocado but you should not take other good fats such as seeds, olive oil, and nuts.
Avocado Nutrition Facts
The table shows the nutritional content of one-cup cubes of avocado (150g)
Percentage of the daily recommended intake
4% by calories
19% by calories
73% by weight
22g (14.7g of unsaturated fats)
|77% by calories
Some people may be allergic to avocados, especially those who are allergic to potatoes, kiwi, bananas, melon, tomatoes, and peaches. Those who experience an allergic reaction to latex may also be allergic to avocado.
Avocado decreases the effectiveness of warfarin or Coumadin which increases one's risk of blood clotting. As you discover how much avocado is too much for you, visit your doctor for regular blood checks. Inform your doctor of your avocado consumption. Your doctor may change your warfarin dose.
Benefits of Eating Avocado Properly
Avocados contain fiber that absorbs water to loosen and soften the stool, preventing constipation. Avocados improve the function of digestive organs including the intestinal tract, gallbladder, pancreas, and liver. In addition, avocados reduce inflammation in the digestive tract and boost nutrient absorption. Adding half an avocado to your diet is a natural remedy to constipation.
Better Nutrient Absorption
The human body cannot absorb some ingredients in food, including water soluble and fat-soluble vitamins. Combining foods together helps the body absorb more ingredients. A salad made of carrots, lettuce, spinach and half an avocado increases the absorption of alpha-carotene, beta-carotene, and lutein by 8.3 times, 13.6 times, and 4.3 times respectively. Adding avocado to salsa increases the absorption of lycopene by 4.4 times and beta-carotene by 2.6 times.
Lower Level of Cholesterol
Avocados are rich in monounsaturated fats that have unexpected benefits to your health. Eating one avocado every day can reduce the level of bad cholesterol or LDL by up to 13 times. You will not lose weight by including avocado in your diet but you will control your cholesterol levels without using any medication.
As you learn how much avocado is too much, you will be surprised at its benefits to eye health. Having good vision does not mean you have good eye health. Avocados boost the absorption of carotenoids, including beta, alpha, and lutein which are essential for eye health. A diet rich in carotenoids and Vitamin A protects your eyes from glaucoma, degeneration, and cataracts.
Cancer Prevention and Reduced Effects of Chemotherapy
The carotenoids in avocados prevent the growth of head, prostate, oral and breast cancers. Lutein, Vitamin E, and oleic ocid in the fruit lower the rate of breast cancer. Also, the phytochemicals in fruits can activate chemo-protective ingredients to lower chemotherapy side effects such as cyclophosphamide during cancer therapy. Some ingredients in avocado also help in eliminating leukemia stem cells.
The benefits of eating avocados to bone health include:
Increased production of collagen for healthy cartilage and bones
Production of osteoclast that eliminates old bone deposits to make room for new deposits
Boron reduces the excretion of magnesium and urinary calcium, and boosts bone metabolism.
Vitamin D prevents fractures and falls.
Copper and collagen in avocados relieve arthritis.
Relief from Arthritis Aches
Avocados contain large amounts of xanthophylls carotenoids that reduce inflammatory and oxidative stress on joint cartilage. The carotenoids also reduce the risk of cartilage defects which can trigger the early signs of osteoarthritis.
Healthy Hair and Skin
As you worry about how much avocado is too much for your health, consider their effects on your skin and hair. Avocados are rich in vitamin E which is enough to keep your hair and skin healthy. Applying avocado directly on your skin can relieve psoriasis and sclerosis. Avocado also speeds up healing of most wounds. Moreover, its pulps promote hair regrowth.