Although officially classed as a fruit, avocados are generally treated as a salad vegetable. Avocados are high in fat; however, their health benefits come from the fact that most of this is the heart-friendly monounsaturated variety, or more specifically, oleic acid, an omega-9 fat also found in olive oil. Monounsaturated fat has been linked to a reduced risk of cancer and diabetes, lower blood pressure and lower cholesterol levels. Those who have difficulty in digesting fats usually have no problem with avocados.
Healthy Skin Vitamins and vitamin E
An excellent source of vitamin E, avocados are also high in beta-sitosterol, a natural substance which also helps lower blood cholesterol levels and protect the prostate. Vitamin E also helps prevent the oxidation of LDL, or bad cholesterol, and is an important vitamin for healthy skin. This vitamin has also been shown to help boost fertility in men by protecting the sperm cell membranes from damage by free radicals and increasing sperm motility. For this reason avocados have been traditionally used for erectile dysfunction. Other uses include: constipation, nervousness and insomnia.
Vitamin B6
Another health benefit of avocado is that it also contains lutein, a carotenoid with natural antioxidant properties that help keep eyes healthy and also contribute to a healthy skin. One small avocado contains half the recommended daily allowance of vitamin B6 which is essential to the central nervous system function. Low levels of B6 have been linked to depression and chronic fatigue. Anyone taking the contraceptive pill or antibiotics would be wise to add avocado to their diet as both these drugs increase the body’s need for vitamin B6.
Lower Cholesterol with High Fibre
They are also a good source of fibre with around 11 to 17g per fruit. Rich in potassium with two to three times that of bananas, avocados also contain good amounts of folate, vitamin A in the form of beta carotene and beta-cryptoxanthin.
Reduced Lung Cancer Risk
Foods high in beta-cryptoxanthin protect cells from the damaging effects of free radicals and provide a good source of vitamin A. This carotenoid may also reduce the risk of lung cancer according to a study published in Cancer Epidemiology Biomarkers and Prevention. This 2004 study found beta-cryptoxanthin reduced lung cancer risk by more than 30 percent in those with diets providing the highest amounts. Studies have also shown beta-cryptoxanthin providing a 41 percent reduction in the risk of developing rheumatoid arthritis.
Uses
Avocado is excellent in salads, as a garnish, sandwich filler, with baked potatoes, or, of course, as a traditional Mexican guacamole. The small and knobbly Haas varieties seem to have a nicer flavour than their smooth Fuerte cousins.
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