Health Benefits of Avocados & Serving Suggestions

Health Benefits of Avocados & Serving Suggestions
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Avocados

Health Benefits of Avocados (image in the public domain)

The avocado, also known as alligator pear, is a fruit (actually a large berry) of the avocado tree. The tree is native to South America and Central America and has been cultivated in these areas since 8,000 B.C. Cultivation in the U.S., mostly Florida and California, started in the early 20th century.

Although avocados are fruits, they are high in fat. About 80% of their total calories are fat but the majority are healthy fats. Avocados have more potassium than bananas and they are a good source of vitamin B6, vitamin C, vitamin K, folate, copper, and fiber.

Health Benefits of Avocados

Nutrient Absorption

Adding avocado to a salad (even a small amount) allows the body to absorb more carotenoids from the vegetables. In one study[1], those who ate a salad with avocado absorbed 7.2 times more alpha-carotene, 15.3 times more beta-carotene, and 5.1 times more lutein than those who ate the same salad without avocado.

Cholesterol

Avocados are an excellent source of beta-sitosterol. According to an article published in the American Journal of Medicine (December 1999 issue), this natural substance was shown to decrease cholesterol in 16 human studies. Avocados also contain oleic acid, a monounsaturated omega 9 fatty acid, that may help lower cholesterol. In one study[2], 45 participants had a 22% decrease in “bad” cholesterol (LDL) and triglyceride levels and an 11% increase in “good” cholesterol (HDL) levels after only one week of eating avocados every day.

Other health benefits of eating avocados include lowering ones risk of:

  • breast cancer
  • prostate cancer
  • oral cancer
  • heart attacks
  • stroke
  • macular degeneration
  • cataracts.

Buying and Storing Avocados

Ripe avocados are slightly soft. They should have no cracks or dark sunken spots. Firmer, less mature avocados can be ripened at home. Place the avocado in a paper bag and keep at room temperature. It should ripen within a few days. Do not refrigerate avocados unless they are ripe. If you do refrigerate them, it is best to keep them whole (so they won’t brown). They will keep for about one week.

Serving Suggestions

Besides adding this nutritious fruit to salads, try the following to enjoy the health benefits of avocados:

  • add slices to hamburgers or hot dogs
  • add with scrambled eggs or omelettes
  • mash the avocado, mix with some lemon juice and a pinch of salt and pepper, and spread it on toast
  • use on sandwiches to replace mayonnaise
  • prepare guacamole by mixing chopped avocado, tomato, onion, cilantro, lime juice, and seasonings.

References

  • [1] J Nutr 2005 Mar;135(3):431-6
  • [2] Arch Med Res 1996 Winter;27(4):519-23 1996

Disclaimer

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