Benefits of avocado for the brain

Avocado is rich in good fats, fiber, potassium, and B vitamins that boost brain power, improve cognition in the elderly, and reduce the risk of Alzheimer's disease and depression.

A serving of avocado flesh (50 g) contains 80 calories, 1 g of protein, 4 g of carbohydrates, over 3 g of fiber, nearly 5 g of monounsaturated fatty acids, and 1 g of polyunsaturated fatty acids. Many studies have shown that eating avocados is good for the brain and mental health.

A 2023 review by the University of Basel, Switzerland, based on 207 studies, found that avocados are rich in folate (vitamin B9), which is good for mental health, especially for people with depression.

People with depression are often deficient in folate. Folate provides blood flow and nutrients to the brain. Since the body does not produce folate, supplementing it through foods like avocados can improve mood and reduce depression.

Avocado is rich in healthy fats, vitamins, and fiber that are good for the brain. Photo: Mai Cat

A 2021 study by the University of Kansas and others on more than 2,800 people found that a diet rich in avocados has a variety of brain benefits, including improved cognition in older adults, possible prevention of Alzheimer's disease, and reduced depression. People who consumed more avocados scored higher on all cognitive tests than those who did not eat avocados.

Avocados also contain monounsaturated fats and provide vitamins and minerals that support brain health and cognitive function, according to researchers. In addition, the anti-inflammatory and antioxidant effects of monounsaturated fats and their derivatives may reduce chronic inflammation and oxidative stress, two conditions commonly seen in people with mild cognitive impairment and Alzheimer's disease.

Consuming vitamin B from avocados is beneficial for the brain because this nutrient plays a role in the metabolism of homocysteine. Elevated homocysteine ​​levels are a risk factor for Alzheimer's disease and dementia. People with high levels of vitamin B have less cognitive decline and a lower risk of Alzheimer's disease and dementia.

According to a 2020 study from the University of Illinois, 84 adults who ate half a medium-sized avocado every day for 12 weeks improved their attention and concentration levels.

Researchers have shown that eating an avocado a day increases the amount of lutein circulating in the blood, which is associated with better cognitive function. Specifically, increased lutein levels can improve vision, cognitive flexibility, visual memory, and overall brain health.

Avocados are also a rich source of prebiotic and soluble fiber. Prebiotics aid digestion, boost immune and brain function, and lower cholesterol, thereby reducing the risk of heart disease and stroke.

Mai Cat (According to Everyday Health, Very Well Health )

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