The benefits of avocado for the brain.

Avocados are rich in healthy fats, fiber, potassium, and B vitamins, which boost brain function, improve cognitive function in older adults, and reduce the risk of Alzheimer's disease and depression.

A serving of avocado (50 g) contains 80 calories, 1 g of protein, 4 g of carbohydrates, over 3 g of fiber, nearly 5 g of monounsaturated fatty acids, and 1 g of polyunsaturated fatty acids. Many studies indicate that eating avocados is good for brain and mental health.

A 2023 review by the University of Basel, Switzerland, based on 207 studies, indicated that avocados are rich in folate (vitamin B9), which is beneficial for mental health, especially for those with depression.

People with depression often have a folate deficiency. Folate provides blood flow and nutrients to the brain. Since the body doesn't produce folate, it must be supplemented through foods like avocados, which can improve mood and reduce depression.

Avocados are rich in healthy fats, vitamins, and fiber, which are good for the brain. Photo: Mai Cat

A 2021 study by the University of Kansas and several other institutions, involving over 2,800 people, showed that a diet rich in avocados offers various benefits for the brain, including improved cognition in older adults, potential prevention of Alzheimer's disease, and reduced depression. Those who consumed more avocados scored higher on all cognitive tests compared to those who did not eat avocados.

According to researchers, avocados also contain monounsaturated fats and provide vitamins and minerals that support brain health and cognitive function. Additionally, the anti-inflammatory and antioxidant effects of monounsaturated fats and their derivatives may reduce chronic inflammation and oxidative stress—two conditions commonly seen in people with mild cognitive impairment and Alzheimer's disease.

Consuming vitamin B from avocados is beneficial for the brain because this nutrient plays a role in homocysteine ​​metabolism. Elevated homocysteine ​​levels are a risk factor for Alzheimer's disease and dementia. People with high levels of vitamin B are less likely to experience cognitive decline and have a lower risk of Alzheimer's and dementia.

According to a 2020 study by the University of Illinois, USA, 84 adults who ate half a medium-sized avocado every day for 12 weeks showed improved attention span and concentration.

Researchers have indicated that eating an avocado a day increases the amount of lutein circulating in the blood, which is linked to better cognitive function. Specifically, increased lutein levels may improve vision, cognitive agility, visual memory, and overall brain health.

Avocado is also a rich source of prebiotic and soluble fiber. Prebiotics support digestion, boost immune and brain function, lower cholesterol, and thus reduce the risk of cardiovascular disease and stroke.

Mai Cat (According to Everyday Health, Very Well Health )

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