What happens to your body when you eat avocado with eggs every morning

Avocados and eggs are both nutritious foods in their own right. Combining them not only creates a tasty combination but also provides you with healthy fats, protein, and key micronutrients to support various aspects of your health.

1. Better Heart Health

Combining avocado and eggs offers healthy fats and high-quality protein, which can support heart health:

• Avocados provide healthy monounsaturated fats that can help reduce LDL (bad) cholesterol levels, potentially lowering the risk of stroke and heart disease.
• Avocados are associated with reduced heart disease risk. One study linked eating at least two servings of avocado (1 serving = ½ avocado) per week with a lower risk of heart disease and coronary heart disease (CHD). Replacing certain fatty foods with healthy unsaturated fats like those in avocados also showed beneficial effects. 
• The proteins in eggs and avocado support heart health. Consuming a variety of proteins in a heart-healthy diet may decrease heart disease risk.  Eggs are a high-quality protein source containing all nine essential amino acids. Avocados, unusually high in protein for a fruit, provide additional benefits 

2. Staying Fuller Longer

Combining avocado and eggs helps you feel full and stay full, thanks to their fiber and protein.

Avocados are a good source of fiber, which aids digestion and helps keep you full. One avocado contains nearly 14 grams (g) of fiber. 

The protein content of eggs also helps fill you up and keep you full by triggering greater production of the hormones that signal your body has eaten enough, and lower levels of the hormone that signals hunger. One large egg contains about 6 g of protein.

3. Improved Brain Function

Both avocados and eggs provide nutrients that support brain health and may slow cognitive decline:

• Avocados may improve cognitive function: A study found that older adults who ate avocado 24 hours before testing scored better on memory and cognitive tests. However, the impact of avocado alone on scores is unclear.
• Eggs may protect brain function in women: One study found that older women who ate more eggs per week had a lower decline in semantic memory (long-term memory of general knowledge) and executive function over four years. However, the difference wasn't seen in older men.
• Eggs may boost memory in men: Another study linked higher egg consumption with better performance on memory tests, including total recall and short- and long-term memory in older men, but not in women.
• Both offer brain-supportive nutrients: Avocados are rich in vitamin E, lutein, B vitamins, and monounsaturated fats, potentially improving cognitive scores. Eggs are also packed with brain-boosting nutrients like protein, amino acids, cholesterol, choline, and carotenoids (lutein and zeaxanthin).

More research is needed to better understand the effects of egg and avocado consumption on brain function and how individual factors, such as sex, may influence these effects.

4. Healthy Skin and Hair

Healthy fats and key vitamins in avocado and eggs can contribute to healthy skin and hair. 

Avocados are high in vitamin E, which supports healthy skin. Vitamin E helps protect the skin from sun damage due to ultraviolet (UV) radiation. The healthy fats in avocado also support skin health.

Eggs are an excellent source of biotin, which is commonly seen as beneficial for healthy skin and hair. However, experts have questioned the benefits of biotin for hair and skin health, noting that it may be beneficial for certain hair conditions but not for people with healthy hair or without a biotin deficiency. 

On the other hand, biotin is key to the production of keratin, a protective protein that makes up the majority of the skin, hair, and nails, and helps maintain healthy skin and hair. Eating eggs may help boost your body’s keratin production.

5. Balanced Blood Sugar

The protein content of eggs combined with the healthy fats and fiber in avocado can help you feel full and stay fuller for longer. This is important for blood sugar management, as not overeating can lower blood glucose levels and improve insulin sensitivity. 

However, while avocado intake has been shown to aid in blood sugar control in individuals with type 2 diabetes, further research is needed to understand whether egg consumption has any effect on blood sugar control.

6. Enhanced Nutrient Absorption

Eating avocado and eggs together can improve nutrient absorption. Egg yolks generally contain all the fat-soluble vitamins: A, D, E, and K. These fat-soluble vitamins are best absorbed when consumed with dietary fat, such as that of an avocado. By adding an avocado, you’re helping your body take in important nutrients from the egg.

Read the original article on Verywell Health