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Fitness & Health

09th May 2018

Eating avocado can aid your eye health, study shows

Alex Roberts

Eating avocado aids your eyes while also benefitting your brain, according to a study published in the journal Nutrients

It may seem like a fashionable fitness fad, but the hype is fully justified. The avocado is viewed as a healthy source of fat and a nutrient-rich alternative to butter.

While all that is true, there is more than meets the eye. Literally.

It just so happens that avocado can aid your eye health and even boost your brain function.

A study conducted by Tufts University took 40 adults and split them three-ways. One group were to eat an avocado each day. Group two ate a potato per day and the third group consumed a daily cup of chickpeas.

This was trialled for six months, after which it was found the group eating avocado experienced a 25% increase in levels of lutein. The other groups only saw a 15% improvement.

Lutein is an antioxidant that aids the pigment and function of your eyes.

If you don’t like the taste, that’s no excuse. Here’s a super smoothie recipe to reap the same rewards:

  • One scoop unflavoured whey protein
  • One scoop instant porridge oats
  • Whole avocado
  • Small banana
  • 100ml almond milk
  • 20g raspberries
  • Half cup of ice

Blend together in a food processor and enjoy. You have yourself a perfect meal replacement that ticks all boxes.

Like everything good in life though, moderation is key. Those involved in this particular study ate only one avocado per day.

It is a source of fat – and while there’s nothing wrong with fat alone, each gram contains nine calories.

Varieties of this much-photographed food contain between 25 and 30 grams of fat, so you’re looking at 250 to 300 calories per whole serving.

Going beyond this provides no extra benefit, and may actually cause weight gain if too many calories are consumed. You don’t want to look like an avocado, after all.