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Avocado is one of the most delicious and satisfying foods on the planet–and it’s also a powerhouse superfood.

Avocados are one of the most rich, delicious, and satisfying foods on the planet. It is a powerhouse superfood packed with anti-aging, disease fighting antioxidants and nearly 20 different vitamins and minerals.

A study reveals that regular avocado eaters have higher intakes of fiber, vitamins E and K, magnesium and potassium! Check out these five amazing avocado benefits.

#1. Eating good fats helps to slow stomach emptying, which keeps you fuller longer and delays the return of hunger. Avocados, which provide about 22 grams of fat each – mostly as heart healthy monounsaturated fatty acids, or MUFAs – fit the bill. The addition of half of an avocado to meals results in a significant boost in self-reported satiety and reduced desire to eat for up to five hours.

#2. Eating the right types of fat is actually a savvy weight-loss strategy. In addition to upping satiety, plant-based fats like avocado provide antioxidants and fight inflammation, which have both been linked to weight management. Recent research reveals that regular avocado eaters weigh less and have smaller waists, even without eating fewer calories.

#3. The MUFAs in avocados have been shown to slash “bad” LDL cholesterol, and up “good” HDL levels–a double whammy effect that helps to lower the risk of heart disease in both men and women. Avocados are also a source of potassium, a nutrient that helps reduce blood pressure by acting as a natural diuretic to sweep excess sodium and fluid out of the body, which relieves pressure on the heart and arteries. Bonus: that also means avocado is a natural de-bloater!

#4. Enjoying avocado at mealtime can help your body absorb more antioxidants from other healthy foods. In a study, when you have your salad topped with 2.5 tablespoons of avocado, you absorb over eight times more alpha-carotene and 13 times more beta-carotene–phytonutrients known to fight cancer and heart disease. Another study found that pairing avocado with tomato sauce and carrots boosts absorption of the veggies vitamin A, a key nutrient needed for healthy skin, vision, and immunity.

#5. Have a thing for desserts, whip avocado into fruit smoothies, add it to salads, whip it into chocolaty pudding and substitute it for butter when baking. This swap slashes calories, upgrades the nutritional quality of your goodies, and still provides the creamy texture that will leave you feeling satisfied.