The Benefits of Combining Avocado and Eggs for Health

Avocado and egg are two nutritious foods that, when eaten together, not only give your meal a delicious flavor but also provide your body with healthy fats, protein, vitamins, and minerals necessary to support your overall health.

Key benefits of their combination:

1. Supporting heart health. Avocado and eggs together provide healthy fats and high-quality protein, which promotes heart health. Avocado contains monounsaturated fats—a type of healthy fat that helps lower levels of 'bad' cholesterol, which in turn reduces the risk of stroke and heart disease. Avocado has also been linked to a lower risk of heart disease and coronary heart disease. One study found that eating two or more servings of avocado (one serving = half an avocado) per week reduces the risk of heart disease and coronary heart disease. Replacing some fatty foods with healthy unsaturated fats, like avocado, also lowers this risk. The protein content in both eggs and avocado may also contribute to heart health; a heart-healthy diet rich in protein reduces the risk of heart disease.

2. Feeling full for longer. Eating avocado and eggs together helps you feel full longer thanks to fiber and protein. Avocado is a good source of fiber, which aids digestion and helps you feel full. Eggs also contain other nutrients that boost brain health, including protein, amino acids, cholesterol, choline, and carotenoids (lutein and zeaxanthin).

3. Improving brain function. Both avocado and egg contain nutrients that can support brain health and may help slow cognitive decline:

4. Avocado may improve cognitive function: one study found that older adults who ate avocado in the 24 hours before a dietary survey scored much better on cognitive tests, including memory tests.

5. Eggs may protect brain function in women: one study found that older women who ate more eggs per week had less decline in semantic memory (long-term memory of general knowledge) and executive function over four years.

6. Skin and hair health. The healthy fats and essential vitamins in avocado and egg contribute to skin and hair health. Avocado is rich in vitamin E, which supports skin health. Vitamin E helps protect the skin from damage caused by ultraviolet (UV) rays. These fat-soluble vitamins are better absorbed when taken with dietary fats, such as the fats in avocado.

7. Blood sugar balance. The protein in eggs, along with the healthy fats and fiber in avocado, helps you feel and stay full longer. This is important for blood sugar control; avoiding overeating lowers blood glucose levels and improves insulin sensitivity. However, while avocado has been shown to help control blood sugar in people with type 2 diabetes, more research is needed to understand the effect of eating eggs on blood sugar control.

8. Improved nutrient absorption. Eating avocado and egg together improves nutrient absorption. By adding avocado, you help your body absorb important nutrients from eggs. One avocado contains about 14 grams of fiber. The protein in eggs also helps with satiety by stimulating the production of more hormones that signal the body that it has had enough to eat and lowering the levels of the hunger hormone. One large egg contains about 6 grams of protein.