Creamy and nutrient-rich, avocados are loaded with essential nutrients to keep your brain alert and active. Their benefits for heart health and diabetes are well documented, with recent research showing that they are good for maintaining cognitive function or your ability to improve thoughts, memory, focus and potentially prevent neurological decline.
Why is this?
Avocados contain monounsaturated fats or healthy fats that ensure blood flow and an adequate supply of oxygen and nutrients to the brain. They sharpen cognitive abilities and prevent mental fatigue. Studies have shown that a diet high in monounsaturated fat can improve memory as you age.
Another brain-friendly nutrient in avocados is lutein, a carotenoid that accumulates in the brain. Lutein is known to improve cognitive performance, including processing speed and memory. In older adults, higher levels of lutein have been linked to mental acuity and a slower rate of cognitive decline. What sets avocados apart is their ability to effectively deliver lutein, making it easier for the body to absorb and use.
The fruit also contains folate, a B-vitamin that helps produce neurotransmitters like serotonin and dopamine, which regulate mood and emotional well-being. Folate deficiency is associated with an increased risk of depression and other mood disorders.
Fighting inflammation and oxidative stress
Chronic inflammation and oxidative stress (when free radicals damage cells) are two major contributors to brain aging and diseases like Alzheimer’s. Avocados are packed with antioxidants, including vitamin E and vitamin C, which can fight free radicals in the brain. Vitamin E, in particular, has been studied for its potential to slow the progression of Alzheimer’s disease. These antioxidants synergize themselves to protect neurons. Avocados contain potassium, which balances electrolyte levels in the body and is important for nerve function and cutting through brain fog.
Mood and energy boosters
Avocados are a natural source of magnesium, a mineral important for mood regulation. Low levels of magnesium are often linked to anxiety and depression. Furthermore, the combination of healthy fats and dietary fiber in avocados provides a steady release of energy, keeping you focused throughout the day.
How to include avocado in your diet
Adding avocado to your daily diet is simple and versatile. Blend them into smoothies, mash them into whole-grain toast, or chop them into salads. Turn them into creamy guacamole or use them as a butter substitute when baking. Pairing avocados with other brain-boosting foods like leafy greens and nuts can boost their benefits.
How many avocados should I eat daily?
It’s a healthy fat, but it’s still fat. Don’t overdo it. A half of whole fruit has 120 calories, a third, 80 calories and a few thin slices, 65 calories. Choose what works for you.
(Narang A Nutritionist, Apollo Hospitals, Delhi)