What the Science Says

A study in Liver International (2025) showed that consuming half an avocado (70 g) daily for 10 weeks reduced liver fat by 11% and improved liver enzymes (ALT, AST) by 15% in patients with NAFLD. Monounsaturated fats lower liver triglycerides, while fiber regulates LDL cholesterol by 8%, according to the Journal of the American Heart Association (2025). Additionally, avocado improves insulin sensitivity, stabilizing glucose, according to Diabetes Research and Clinical Practice (2024).

Hidden Benefits

Avocado reduces liver inflammation thanks to its vitamin E, an antioxidant that protects liver cells. It also supports moderate weight loss, crucial for reversing NAFLD, by promoting satiety and reducing cravings.

How to Enjoy It

Incorporate half an avocado daily on whole-wheat toast with tomato, in salads with spinach and lemon, or as a base for a dip with plain yogurt. Use it instead of mayonnaise or butter for a healthy touch. Eat it 3-5 times a week, choosing ripe but firm avocados. Limit your intake if you’re looking to reduce calories, as half an avocado provides about 120 kcal.

Integrating These Fruits into Your Life

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