Avocados, sometimes called alligator pears, may look unappealing from the outside. But under that unsightly, leathery skin is a pale green flesh with a rich, creamy consistency and a mild, buttery taste. Avocados provide vitamins, minerals, monounsaturated fatty acids and fiber, all in one tidy package. Not only is avocado a healthy dietary choice, but World's Healthiest Foods points says eating avocado along with other vegetables helps boost your body's absorption of carotenoids, which have antioxidant effects.
Vitamins
One cup of sliced avocado contains 235 calories; the Calorie Counter says one avocado weighs in at 322. This is considerably more than other fruits, such as pineapple or grapes, but avocado packs a strong nutritional punch with its content of various vitamins, including beneficial carotenoids. You can get a substantial portion of your daily requirement of vitamin K by eating avocado; one cup of the sliced fruit provides 29.20 mcg, or 36.5 percent of the daily recommended value. According to University of Maryland Medical Center, vitamin K is vital for helping blood clot properly. World's Healthiest Foods lists avocado as a good source of vitamin B-6, or pyridoxine; the .41 mg in a cup of sliced avocado provides 20.5 percent of the daily value. MayoClinic.com says pyridoxine is essential for the synthesis of serotonin. Eating avocado is also a good way to boost your intake of the antioxidant vitamin C, which can't be stored in the body and must come from dietary sources. With .38 mg per one-cup serving, avocado supplies 19 percent of the DV.
Mineral
Avocados are a good source of potassium, which may help regulate blood pressure. With 874.54 mg to a cup, avocado supplies 25 percent of your daily dietary needs. Avocados are also a good source of copper. According to Copper.org, copper is essential for normal body processes and must be obtained from the diet.
Protective and Antioxidant Effects
The World's Healthiest Foods says avocados may help prevent circulatory diseases, including high blood pressure, heart attack and stroke, and may help combat cancer. There is some scientific evidence that carotenoids in avocado, such as lutein and beta-carotene, have chemoprotective effects. In a clinical study conducted by Lu QY and colleagues and published in the January 2005 issue of "Journal of Nutritional Biochemistry," researchers found that an avocado extract inhibited the growth of prostate cancer cells. Herbs 2000 concurs that avocados can help prevent heart disease, strokes and cancer and says avocados are considered one of the most powerful antioxidant fruits because of their high levels of monounsaturated fats. In addition, World's Healthiest Foods say the oleic acid in avocados may help to lower cholesterol.
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