A Small Serving of Avocado Can Help Lower Blood Sugar, Cholesterol, and Even Depression

It’s safe to say that anyone with any good taste in food knows what a godsend the avocado is.

This rich, creamy fruit is one of the most versatile culinary ingredients in existence and is delicious whether it’s served as tasty guacamole, a spread on sandwiches and toast, or even deep-fried in batter and served with a dipping sauce. From sweet smoothies to savory soups, salads to sushi rolls—or alongside any main course or dessert calling for butter and oil—there’s no place that the avocado can’t call home.

And in recent years, the buttery bulb’s oil has even found its way into beauty products such as shampoos, conditioners, and lotions.

But in addition to its good taste, the avocado has numerous health benefits, according to a nutritionist from the Mexican Social Security Institute (IMSS), the state healthcare provider in the Latin American country.

Milenio reports that Rocío Romero Valdovinos, a nutritionist at the IMSS Regional General Hospital No. 1, recommends a daily dose of 100 grams of avocado—or roughly a quarter of the fruit—to enjoy a power-punch of health benefits.

These include lowered cholesterol and blood sugar levels, improved blood circulation, a reduction of depression and stress, and boosted digestion that protects the stomach from ulcers and gastritis.

Romero also suggested that athletes who are recovering from hard physical exertion should incorporate avocado into their diets. Children and adolescents should also do the same because the iron-, potassium-, and magnesium-rich food promote development during an important stage of young people’s lives.

The avocado is a veritable goldmine of healthy fats, oleic acid, and protein. WebMD details how avocados also contain nearly 20 vitamins and minerals in each serving, including B vitamins that strengthen the immune system, vitamins C and E, and important cancer-fighting chemicals naturally found in plants.

Avocados also promote muscle activity and help the body stay hydrated due to their richness in minerals, while the high fiber content will help satisfy your hunger for longer.

Romero noted that those suffering from anemia can benefit from eating avocados, which helps decrease digestive disorders thanks to the presence of fiber, and also its alkalinity which softens and protects mucous membranes. People with diabetes can also benefit from the avocado’s ability to lower blood sugar levels.

However, Romero also warned that due to the high-calorie count in avocados—roughly 160 calories in its entirety, according to the USDA—one should be cautious about over-indulging in the healthy fruit, especially if one is already obese or overweight.