Eating lots of fruits and veggies has long been linked to lower risk of many diseases. A mostly plant-based diet with foods like avocado can help reduce obesity, diabetes, heart disease, and early death while boosting skin, hair, energy, and generally lowering weight

Here’s a set of numerous benefits of avocado

1 - Avocado is rich in nutrients

One serving (a fifth of an avocado, about 40 grams) has:

4 calories
About 6 grams of fat
4.3 grams of carbs
Less than a gram of sugar
About 3 grams of fiber

2 - Good for the heart

Avocado has 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular intake of beta-sitosterol and other plant sterols helps keep cholesterol levels healthy.

3 - Great for vision

Avocado has lutein and zeaxanthin, two plant chemicals that build up in eye tissues and provide antioxidant protection to help reduce damage, including from UV rays.

Since the monounsaturated fats in avocado also support the absorption of other fat-soluble antioxidants like beta carotene, adding avocado to your diet may help lower the risk of age-related macular degeneration.

4 - Preventing osteoporosis

Half an avocado gives nearly 25 percent of the daily recommended vitamin K intake. These nutrients are often overlooked but are essential for bone health.

Calcium and vitamin D often overshadow vitamin K when thinking about key nutrients for bone health. But eating enough vitamin K can support bone health by boosting calcium absorption and cutting calcium loss in urine.

5 - Cancer

Getting enough folic acid from food shows promise in protecting against colon, stomach, pancreas, and cervical cancers. Even though why this lowers risk isn’t fully known, researchers think folic acid stops unwanted mutations in DNA and RNA during cell division.

Avocado might help treat cancer. Some studies found that plant chemicals from avocado can selectively stop cancer cell growth and kill these cells, while helping immune cells called lymphocytes spread.
  

6- Child health

Folic acid is very important for a healthy pregnancy. Getting enough lowers the risk of miscarriage and neural tube defects.

Recent research found about 30 percent fewer birth defects in baby mice conceived with sperm from folic acid-deficient mice compared to mice conceived with sperm from mice with enough folic acid.

7 - Lower risk of depression

Foods high in folic acid may help reduce depression risk because folic acid helps stop homocysteine buildup, a substance that can harm blood flow and nutrient delivery to the brain. Too much homocysteine can also mess with serotonin, dopamine, and norepinephrine production, which control mood, sleep, and appetite.

And here’s a tasty recipe you can make at home

This avocado recipe is super simple, cheap, and really easy to make at home. It takes only 10 minutes to prepare. You’ll get a full meal you can eat for breakfast, lunch, or even dinner. Eggs give good protein, avocado is one of the best sources of healthy fats, and toast provides carbs.

Is the avocado toast with egg meal healthy?

Yes, it is. Avocado is a nutritious fruit with many health benefits. It contains 20% of various vitamins and minerals and is rich in dietary fiber. Also, avocado is an excellent source of healthy fats that might help lower bad cholesterol (LDL) and reduce heart disease risk.

- Many people think avocado isn’t healthy because it’s high in fat. About 77% of the calories in avocado come from fat, making it one of the fattiest foods out there. But no need to worry. Avocado’s fats are mostly monounsaturated and polyunsaturated, which are good and needed for the body. Still, be careful not to eat too much avocado because it’s high in calories.

Ingredients

2 Fried egg

Two slices of toasted bread

One small avocado

One teaspoon of lemon juice

Salt and black pepper to taste

Parsley (optional as you like)

Instructions

Prepare the toast and fried egg how you like. Then peel and mash the avocado, mix it with lemon juice, salt, and black pepper. Spread the avocado evenly on each toast slice and add a fried egg on top. Add any other spices you like.

Nutritional Information: 510