As the end of summer creeps in, many of us will be searching for ways to get our brains in gear. Fun in the sun tends to turn our brains to jelly; what most of us need right now is a boost to enable is embark on new challenges. But did you know that the food you eat positively or negatively impacts your mental performance? This year, why not take a shortcut to success by throwing in an avocado or two?
We’ve been regularly writing about the need for people to eat more greens during the past few years. Vegetables and ‘healthy’ fruits bring with them a list of health benefits as long as your arm, and one of, if not the most beneficial from the fruit side is the avocado (yes, it is technically a fruit). In this health feature, we look at how avocados can help to improve mental performance.
Green Brain Power
Avocados have long been cherished across the globe for their unique taste and versatility, but their remarkable impact on our health is now taking centre stage. Zac Bard, Chairman of the World Avocado Organization, says, “Not only is the avocado a tasty fruit that can be enjoyed in sweet and savoury meals, but it also has a big positive impact on our overall health and wellbeing, including our brain and its functioning”.
For decades, scientists have been studying the relationship between foods that contain certain vitamins and minerals, such as magnesium and B vitamins, and the effect that they can have on our brains.
Harvard nutritionist, Dr Uma Naidoo, released a book, “This is Your Brain on Food”, in which she lists the best foods for brain power. Among them is the avocado, a superfood that is good for your heart, blood pressure, skin, eyes, digestive system and, of course, the brain.
But what is the reason for this? Avocados contain B vitamins, which are essential for healthy brain functioning and can help boost our brain energy, cell growth, communication capacity and even disease resistance.
Just one-half of an avocado contains about 2.7 mg of B vitamins alone, including vitamins B1, B2, B3, B5, B6, and B9 (folate). It also has a whopping 19.5 mg of magnesium, which Naidoo states is important for proper cognitive functioning. This means that if you want to increase your brain performance and be on top form, avocados are an excellent ally to have.
In addition, avocados contain an antioxidant called lutein (0.5 mg lutein per avocado), which a range of scientific evidence has shown to play a significant role in our cognitive as well as visual functioning throughout our lifespan from childhood to adulthood.
Indeed, most experts agree that we should take measures to improve our brain cognition from a younger age so this can positively impact our cognitive functioning in later life. A recent study found that avocado consumption was associated with improved performance in memory and cognitive tests in older adults. So get eating avocados sooner rather than later!
Add more green to your diet
So when it’s time to get our heads back in the game, consider adding this green superfood to your packed lunch in the following ways:
- Sliced avocados as the perfect mid-day snack or topping
- A quick and easy spread on bread or crackers
- Throw half an avocado into your next smoothie for an extra boost of vitamins and nutrients
About the World Avocado Organization
The World Avocado Organization is a non-profit organisation founded in 2016 whose members are avocado growers, exporters and importers from around the world – including the top four grower supplier countries to the EU and UK.
The World Avocado Organization promotes the consumption of avocados based on their nutritional value and recognised health benefits. It also shares information and insights on avocado production, supply chains and sustainability with the public.
For further information, please visit https://avocadofruitoflife.com.
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