The scientific evidence behind consuming avocado in the mornings
Mediterranean breakfasts, such as toast with tomato and olive oil, have traditionally been considered healthy. However, one fruit that has gained popularity in Spain and become one of the most recommended and famous breakfast foods is the avocado. This fruit, from the laurel tree, has sparked controversy due to its high fat content, although its proponents highlight its numerous benefits. Science has analyzed whether it is healthy to include avocado in breakfast.
The nutrient-rich avocado has been studied by the Spanish Nutrition Foundation (FEN) and the U.S. Department of Agriculture. A medium-sized avocado (approximately 200 grams) contains 322 kilocalories, 30 grams of fat, 4 grams of protein, 17 grams of carbohydrates, and 14 grams of fiber. It is also rich in vitamins and minerals, providing significant percentages of the recommended daily intake, such as vitamin C (22%), vitamin E (28%), and vitamin K (35%), among others.
The nutritional value of avocados is exceptional compared to the average intake of the Spanish population. Consuming them provides potassium, magnesium, and vitamin B9, making them an excellent breakfast option. They are also rich in minerals such as magnesium and potassium, and are a significant source of vitamin E, an antioxidant vitamin.
Furthermore, studies have shown that daily avocado consumption may reduce bile acids and increase bacterial diversity, which is linked to improved health. The omega-3 fatty acids present in avocados have also demonstrated benefits, such as increasing HDL (good) cholesterol and decreasing LDL (bad) cholesterol, which is associated with cardiovascular disease.
