Recently, the content of avocado has attracted everyone's attention and raised a lot of questions. For example, how much avocado is appropriate? Is it good or bad for the liver? In particular, some studies have found that eating too much avocado can even lead to fatty liver. What are these contradictory claims? Today we will take a look at these questions. Hello everyone, I am nutritionist Wang Yan, health is our greatest wealth, let's manage it together. 
The right amount of avocado to eat depends on many factors. The first factor is the size of the avocado, we usually cut a normal-sized avocado in half as a serving of about sixty-eight grams or two .4 ounces, which contains one hundred and fourteen calories, ten .5 grams of fat, and six grams of dietary fiber. If our daily caloric intake is 2 kilocalories, then this half avocado accounts for 5.7% of our daily caloric needs.
So, if you're serious about calorie control, then avocados are relatively high in calories, so control your intake. Normally, you eat a balanced and healthy diet and don't need to eat avocados every day. If your diet isn't getting enough nutrients, avocados can provide even more nutritional value with healthy monounsaturated fatty acids, rich in dietary fiber, and many vitamins, nutrients, and antioxidants.
If you're an athlete and consume a lot of nutrients, you need a lot of nutrients, so you can eat more avocados. If you have a balanced diet and don't exercise much, you don't need to eat avocado every day, you can eat it every other day. Therefore, the dosage size of avocado depends entirely on the individual's condition and needs.
In particular, some friends have to go on a ketogenic diet, which is mainly 70% fat, 20% protein and 10% carbohydrates. As I've said before, it's helpful for people with epilepsy, insulin resistance, and obesity. It can even help with some mental illnesses and chronic fatigue. A friend of mine, after I helped him start on a ketogenic diet in every way, his fatigue improved a lot, his mood increased, and his stress tolerance increased. So, everyone's situation is different, and friends on the ketogenic diet can use avocado as a good fat**.
So, what are the benefits of avocado for the liver? What is the reason behind the benefits? First, it contains healthy fats, especially oleic acid, which can lower cholesterol and bad cholesterol levels in the body, and even raise cholesterol levels. Although it has no direct effect on the liver, it has indirect benefits for the liver due to the effect on cholesterol. Second, the substances contained in avocados can help the body produce the powerful antioxidant glutathione, which plays an important role in liver detoxification, so it also has an indirect protective effect on the liver.
The third is anti-inflammatory, the various trace elements, vitamins and antioxidants contained in avocados are able to reduce chronic inflammation in the body, including liver inflammation. So a friend asked if hepatitis patients could eat it, and it should be no problem to eat it in small amounts. In addition, it is rich in dietary fiber. We know that liver problems, especially non-alcoholic fatty liver disease, are associated with obesity. Dietary fiber can help digestion, control weight, and increase insulin sensitivity. Therefore, indirectly by controlling obesity, the effect of liver protection is achieved.
In addition, oleocarpus is rich in potassium, which is also good for heart health and blood pressure regulation. These are indirectly helpful to the liver, especially from the perspective of traditional Chinese medicine, high blood pressure is actually related to the energy imbalance of liver essence, such as hyperactivity of liver yang, so blood pressure is not only related to the cardiovascular, but also related to the liver.
If we summarize, the risk of diabetes, hyperlipidemia, and chronic inflammation, as well as the risk of non-alcoholic fatty liver disease, is reduced due to the important nutrients and healthy fats in avocados. In other words, it can reduce our risk of metabolic diseases. So generally speaking, eating avocado in moderation is good for the liver.
However, there is news that you should be careful when eating avocados, as eating too much will cause fatty liver. Where does this come from? In fact, this is based on a study of small mice. The study made four different diets that contained 40 percent fat, 40 percent carbohydrates, and 20 percent protein. It is said that this ratio is what Americans eat most nowadays. Fats use different fatty acids, saturated fatty acids are not good for the liver, and single unsaturated fatty acids should be good.
But the results were unexpected, in this diet, a single unsaturated fatty acid and 40% carbohydrates, 20% protein were added together, and the liver fat accumulation of mice was faster. Not only that, but the fat in the place where the mouse stores fat is significantly reduced, and it is all transferred to the liver.
Of course, this is just an experiment with small mice, and it is not clear how it is in humans. But it raises a very challenging question, if a large amount of single unsaturated fatty acids are consumed, as well as a lot of carbohydrates, then the harm to the human body may even outweigh the effect of so-called saturated fatty acids on fatty liver formation.
So, should friends who like avocados be worried? Actually, there is no need. First of all, the amount of avocado or added olive oil that everyone eats is rich in single unsaturated fatty acids and will not meet the dietary standard of 40%. At the same time, friends who like to eat avocados may not eat so many carbohydrates, let alone eat them at the same time. Therefore, quantity control is key. In fact, just like some friends left a message, no matter how good the thing is, it's not good to eat too much.
Therefore, for ordinary people, eating half an avocado a day should be enough. If other diets are also nutritious, it is not necessary to eat half a day. For the liver, as long as it is consumed in moderation, it has a protective effect on the liver. However, if you eat a large amount of carbohydrates and at the same time eat it with carbohydrates, it may not only fail to solve the problem of fatty liver, but also lead to fatty liver.
Today's topic on the relationship between avocados and liver health, we will go here. If you have any questions, experiences, or insights in this regard, please share them with me in the comments area. If you'd like to see more of this, don't forget to **, like, and subscribe. I'm nutritionist Wang Yan, guarding health, we'll see you in the next episode.