If you start to eat an avocado by including it into your diet, after 30 days you’re going to enjoy some additional health benefits.
Avocados are not only nutritious but also incredibly delicious fruits that offer a wide range of health benefits. From their creamy texture to their ability to fit into various dishes. Avocados have become a popular choice for many people looking to improve their diet with a touch of goodness.
This article will shed light on the health benefits that come with eating an avocado for a month, potential side effects, and recipe ideas.
Key takeaway
Avocados are delicious and healthy, and after eating them for 30 days, you may begin to notice better hair and skin and enjoy vitamins, and weight loss combined with exercise and nutrition.
What happens if you eat an avocado for 30 days?
1. A better heart health
Avocados are rich in monounsaturated fats, particularly oleic acid, which is good for your heart. And if you eat an avocado a day, the fats in it can help lower bad cholesterol levels (LDL) while increasing good cholesterol levels (HDL) in your body, therefore reducing your risk of heart disease.
2. Digestive health
They are a good source of fiber, which is essential for a healthy digestive system. Therefore, eating an avocado a day can help you digest food better, poop better. and support your gut health. This is possible due to the fiber content in avocados. So, if you want to enjoy a stress-free poop break, and less bloating, start eating avocados.
3. Improved skin and hair health
Who doesn’t want clear skin and nourished hair? One of the most beautiful combos!
Avocados are packed with vitamin E, which is known for its antioxidant properties. Vitamin E can protect your skin from damage caused by free radicals, and also nourish and strengthen your hair follicle. It can also promote skin regeneration, and contribute to your overall skin health.
Additionally, the healthy fats in avocados help moisturize your scalp and hair, remove dryness, and make it shine. After a month of eating avocados or even using avocado-based hair masks, it can contribute to the health of your hair.
4. Weight management
Though avocados are calorie-dense, the monounsaturated fats in avocados can help you feel fuller for longer. And this feeling of fullness may prevent you from eating too much and snacking. Therefore, it can help support your weight loss journey.
5. It can help your body absorb more nutrients
Avocados are a good source of fat-soluble vitamins like vitamins A, D, E, and K, which is kinda cool. Your body absorbs vitamins better in foods when it is eaten along with healthy fats, and an avocado can offer that. Adding an avocado to your diet can help your body enjoy many health benefits in 30 days. However, remember to enjoy them in moderation so you don’t overindulge. Certain things could happen if you don’t balance things.
Other health benefits avocados may provide
- fresher breath
- Boost in the immune system
- Your kidneys may work better
- Lower blood pressure
- Help relieve symptoms of arthritis
- Better liver function
- Lowers risk of diabetes
- Improve eyesight
- Reduces depression
- Helps during pregnancy
Potential side effects of eating an avocado (especially if it’s too much)
Indeed, avocados are generally safe, and nutritious for most people. However, there are a few potential side effects to be aware of:
Allergies
Some people may be allergic to avocados, especially those who are allergic to latex. Avocado allergies can show up as oral allergy syndrome, which causes symptoms like itching or swelling of the lips, mouth, or throat.
Many people don’t know if they are allergic to avocado, including you reading this, however, the only way to know is if you get the above symptoms after eating it. If you develop the symptoms after eating, stop eating avocados immediately and see a doctor.
High in calories
Avocados are high in calories due to their healthy fat content. Eating too much of avocados, especially when you don’t factor in your calorie intake, can lead to weight gain.
Though avocados are weight-loss-friendly foods, they’re also weight-gain besties. So, make sure you pay attention to how much avocados you eat every day.
FODMAP Sensitivity
Avocados contain polyols, a type of FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). They are types of carbs that can be difficult to digest. Therefore, people with irritable bowel syndrome (IBS) or sensitivity to FODMAPs may experience digestive issues like:
- bloating
- gas
- Abdominal pain
- cramping
- diarrhea
Please if you suspect you have a FODMAP sensitivity, don’t take too long before you see a healthcare professional or a registered dietitian for help.
Interference with meds
Avocados contain vitamin K, which can interfere with blood-thinning medications like warfarin. If you are on such medications, it’s important that monitor your vitamin K intake, including avocados, so you don’t disrupt the effectiveness.
It’s important to note that these side effects are not common for most people and are usually associated with specific conditions or allergies. If you have concerns about how avocados may affect you personally, it’s best to consult with a healthcare professional. That said, everyone needs to keep an eye on how much avocados they eat, to maintain a healthy diet.
Interesting and delicious ways you can eat an avocado every day for 30 days
If you want to enjoy the health benefits of avocados daily, you can add them to your meals in various ways:
Ways to enjoy your avocado part 1
Eat it whole: Eat the entire fruit, including the skin and pit, to get all the nutrients. Don’t leave anything out, unless if you want to leave some out, it’s totally fine. It’s your food anyway so enjoy it however you deem fit.
Add to oatmeal or yogurt: Dice your avocados and mix them with oatmeal or yogurt for a creamy and fiber-rich breakfast.
Make guacamole: Blend ripe avocados with lime juice, salt, and spices for a healthy dip. It could be with french fries, yam fries, boiled yam, sweet potatoes, and so on. Whatever you like.
Use as a topping: Add sliced avocado to whole-grain toast, salads, or soups for some creaminess, and nutrition.
Ways to enjoy your avocado part 2
Blend into smoothies: To achieve this, you’re going to blend your avocado with fruits and milk to create a creamy and filling smoothie. It could be used as your lunch or breakfast meal, depending on your vibe!
Grill or roast: You can grill or roast avocados to bring out their natural sweetness and enjoy as a side dish. If this also works for you, you can put some next to your chicken or fish as a sauce.
Pair with whole grains: Combine avocado with whole grains like brown rice, quinoa, or whole-grain bread to enjoy a balanced meal.
Extra tip: Choose a ripe avocado so you can be sure you’re getting enough nutrients, and also enjoy the flavor.
I will say this again, always remember avocados are calorie-dense, so enjoy them in moderation as part of a balanced diet. Also, you are completely free to add it to your meals however you like, even if it’s not amongst the above list.
Don’t make this recipe mistake with avocados
1 . Including added sugars or sweeteners to your avocado dishes. Please sugar doesn’t have to be in everything, why not enjoy the natural taste of avocados?
2 . Putting too much in your meals is not necessary and healthy. So try to limit your portion size. You can enjoy 1/2 to 1 avocado daily, as they are high in calories.
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