The avocado is a fruit with a tough, dark green skin and creamy, buttery pulp which covers a large seed in the center. An avocado can be enjoyed as a savory food in salads and sandwiches or incorporated into smoothies with other fruits such as bananas. This fruit is an excellent part of a healthy diet, as it is rich in many nutrients which can reduce disease risk and promote well-being.
Heart Health
The avocado contains several nutrients that have the potential to improve the cardiovascular system. According to the U.S. Department of Agriculture (U.S.D.A.) Nutrient Database, an average-sized avocado from California contains approximately 21 grams of fat, but much of the fat is made up of monounsaturated fat acids, specifically oleic acid, which may help lower cholesterol. According to The World's Healthiest Foods, a non-profit foundation for health, one study showed that participants who ate a diet high in avocados reduced their total cholesterol and LDL-cholesterol (also called "bad" cholesterol) while raising their HDL-cholesterol (the so-called "good" cholesterol). Avocados also contain folate; diets rich in folate have been associated with a reduced risk of cardiovascular disease and stroke. Finally, avocados are a good source of potassium, which helps to control blood pressure. Consuming additional potassium can reduce the risk of high blood pressure, which, in many cases, leads to heart disease or stroke.
High in Fiber
According to the U.S.D.A. Nutrient Database, an average size California avocado also contains 9.2 grams of dietary fiber. Adequate dietary fiber intake promotes a healthy gastrointestinal system by reducing constipation and the risk of developing digestive disorders, such as irritable bowel syndrome (IBS). Fiber can also lower LDL-cholesterol levels, contributing even more to the heart-healthy benefits of the fruit, slowing the absorption of sugar-stabilizing blood sugar levels (especially beneficial for those with diabetes) and reducing the risk of developing the disease. Fiber also helps to reduce hunger, which is helpful for any weight loss program.
Boosting Nutrient Absorption
While avocados contain many valuable nutrients, they can also increase the amount of nutrients the body is able to absorb from other fruits and vegetables. Carotenoids are nutrients found in red, yellow, orange and dark, leafy green vegetables that have high antioxidant levels. Carotenoids help fight free radical damage to the cells, resulting in the production of vitamin A, which supports a healthy immune system and promotes reproductive health. Carotenoids are also fat soluble. The high concentration of fat from the avocado helps the body absorb carotenoids from other fruits and vegetables when the foods are eaten together. One study showed that adding as little as two oz. of chopped avocado to a salad of other mixed vegetables significantly increases carotenoid absorption when compared to eating the salad without the avocado.
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