People go crazy for avocados. Blame the creaminess they add to dishes, how they are served healthy fats, or just a good marketing campaign, but the demand for these little green fruits continues to rise. In fact, consumption of avocados tripled from 2001 to 2018, according to the USDA Economic Research Service.
That’s not a bad thing, considering avocados are the real deal when it comes to packing essential nutrients for runners like potassium, magnesium, vitamin Cand more.
But if you’re not sure what all the fuss is about, or if you eat them but aren’t sure about avocado nutrition, we talked to a dietitian and reviewed the research to bring you all the health benefits. Also, how can you add this fruit to your diet.
What nutrients will you get from avocados?
The nutritional value of avocados will differ slightly based on variation and size. Here are the nutritional facts for a whole avocado grown in the United States, according to the USDA.
- 322 calories
- 4g protein
- 30g total fat
- 17g carbs
- 14g fiber
- 24mg calcium
- 58mg magnesium
- 105 mg of phosphorus
- 975mg potassium
- 14mg sodium
- 20mg of vitamin C
Plus, trace amounts of other nutrients your body will need to replenish after a workout like iron, sodiumand zinc.
What are the health benefits of eating avocados?
Here’s how runners can benefit from eating avocados, according to Yasi AnsariMS, RDN, CSSD, National Media Spokesperson for the Academy of Nutrition and Dietetics, as well as recent research.
1. You get a great source of energy
Ansari says avocados are great for runners because they can help you fuel your workouts. “Fat-containing foods like avocados offer an excellent source of energy. Fats can also help fuel Long duration, low to moderate intensity exercise. Incorporating foods like avocado into a runner’s diet is key to help meet their increased energy needs and support good health and Recovery,” she says.
2. They can help you maintain a healthy gut
Ansari says that avocados can help improve your gut health Because they contain almost 14 grams of fiber, a nutrient that helps with gastrointestinal regularity, as well as keeping you full after meals. “Foods that increase satiety can help athletes feel full and more satisfied for longer periods of time,” she says. Also, adding avocados to your diet can help you meet your daily fiber requirement. 25 grams for women and 38 grams for men.
But remember that too much fiber can cause discomfort for some people, especially when consumed too close to a race. Try eating avocados on training days to gauge how your body responds, as everyone will respond differently. And if you eat avocado before a raceAnsari suggests allowing plenty of time for digestion. Depending on how your body responds, that could mean eating them the night before you hit the start line, eating them a few hours before, or waiting to enjoy them as a post race meal or snack.
3. They offer essential magnesium
Avocados are rich in magnesium, which is an important mineral for runners because Helps regulate muscle and nerve function. “Not getting enough magnesium can affect exercise performance and can increase the effects of oxidative stress from strenuous training,” says Ansari.
4. Avocados are a great source of potassium
Surprisingly, there is more potassium in an avocado than in a banana. Potassium is a key nutrient your body needs to complete important bodily functions, like regulating your heart rate and blood pressure and keeping you hydrated, says Ansari. “Potassium, sodium and chloride also work together to help regulate fluid balance. An athlete with a higher sweat rate may require more potassium and sodium from food,” she says. The avocado also offers some sodium, so you get both electrolytes.
5. They contain antioxidant and anti-inflammatory properties
Avocados contain nutrients such as phytosterols, vitamin Cand vitamin E, which offer antioxidants that fight free radicals, helping you ward off disease and fight inflammation. “Vitamins C and E from food can help reduce cell damage, inflammation, and increase overall antioxidant activity that provides health-protective properties,” says Ansari.
6. They can help your body absorb vitamins
When mixed with other ingredients, such as a kale salad with carrots, mushrooms, tomatoes, and seeds, avocados can also help your body increase the absorption of soluble fats. vitamins like vitamins A, D, E, K, says Ansari.
7. You get heart-healthy fats that help regulate cholesterol
Avocados are a heart-healthy fat, primarily rich in monounsaturated fatty acids, which can add flavor to any meal and snack, says Ansari. According to the american heart associationmonounsaturated fats can help lower bad cholesterol levels in the blood, which can help reduce the risk of heart disease and stroke.
Are there any downsides to eating avocados?
As with any food, it’s possible to go overboard with avocados. You probably don’t want to eat several every day. They’re also higher in calories and fat, so keep your goals in mind when determining how much of each you need and how much you want to get from avocados alone. And be sure to switch up your sources of healthy fats and fiber, too, incorporating other ingredients like olive oil and a mix of fruits and vegetables into your diet.
Also, keep in mind that avocados are higher in FODMAPs, according to the Cleveland Clinic. These types of carbohydrates can cause digestive upset in some people, so it’s worth keeping your intake low if you’re aiming to follow a low FODMAP diet.
What is the healthiest way to add avocados to your diet?
Simply put, anyone can benefit from adding this fruit to their diet, especially runners. And adding more avocados to your diet is pretty simple. Try these tips from Ansari to start including more creamy fruits in your meals:
- Add it to a smoothie for a thicker texture.
- Toss chopped avocados into a salad to get those fats that help you absorb vitamins
- Add avocado spread to a sandwich of your choice instead of mayonnaise
- Make avocado toast with eggs and tomatoes for a balance of carbs, protein, and fat
- Add avocados to your taco, burrito, or burrito bowl for a Mexican-inspired side dish
- Make ice cream by freezing avocado pulp and adding honey for a tasty frozen treat
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