Avocados are one of the most rich, delicious, and satisfying foods on the planet. One study out this year found that regular avocado eaters have higher intakes of fiber, vitamins E and K, magnesium and potassium–pretty darn impressive! eat avocado in at least one meal each day, and loved how versatile they are for cooking, but there’s also more health-related news to share.

five amazing avocado benefits.

Reduce desire to eat

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 monosaturated fatty acid or MUFAs), certainly fit the bill. In one recent study, volunteers rated feelings of satisfaction and appetite after dining on meals with or without avocado. The addition of half of an avocado to meals resulted in a significant boost in self-reported satiety and a reduced desire to eat for up to five hours. This is one of the reasons I often reach for guacamole as my salad dressing.

Have smaller waists

According to a recent survey, Americans are still fat-phobic, probably due to the notion that eating fat makes you fat. But the truth is 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. That may be why recent research revealed that regular avocado eaters weigh less and have smaller waists, even without eating fewer calories.

Improve blood flow

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, the #1 killer of both men and women. A recent UCLA study also uncovered some remarkable heart protective effects of avocado consumption: Compared to eating a burger without avocado, the addition of half of a Hass curbed the production of compounds that contribute to inflammation, improved blood flow and didn’t increase triglycerides (blood fats) beyond the amounts raised by the burger alone.

A key nutrient needed for healthy skin, vision, and immunity

Enjoying avocado at mealtime can help your body absorb more antioxidants from other healthy foods. In one Ohio State study, when men and women ate salads and salsa topped with 2.5 tablespoons of avocado, they absorbed over 8 times more alpha carotene and 13 times more beta-carotene–phytonutrients known to fight cancer and heart disease.