Are Avocados Nutritious?

Avocados are tropical fruits that are usually pear-shaped, egg-shaped or spherical. Ripe avocados yield to gentle pressure when squeezed. They are distinctly flavored and have a smooth, creamy texture. Avocado is usually served raw and is popular among vegetarians as a meat substitute in salads because of its high fat and calorie content. Avocado flesh turns brown quickly on exposure to air, but this reaction may be prevented by adding lime or lemon juice to the flesh after peeling.

Monounsaturated Fat

Avocados are rich in fat; however, most if it is monounsaturated, which is actually beneficial to health. Monounsaturated fat, also found in olive oil, can protect against heart disease by lowering LDL, or bad cholesterol, and raising HDL, or good cholesterol. According to the American Heart Association, 25 to 35 percent of your daily calorie intake should be from fat, and most of this should be monounsaturated.

Vitamins and Antioxidants

Avocado is an excellent source of vitamins E and K and the B vitamins. Vitamin E is an important antioxidant and is also needed for healthy skin and hair. Vitamin K is required for blood to clot when exposed to air, and the B vitamins function to release energy from foods.

Antioxidants help protect the body against the damaging effects of free radicals, which are implicated in chronic disease. Avocados are particularly rich in lutein, which, according to a study in "Current Opinion in Clinical Nutrition and Metabolic Care," can protect against cataracts and macular degeneration.

Minerals

Avocados actually contain more potassium than bananas. Potassium helps to reduce blood pressure and is important for muscle building and maintenance. Other minerals found in avocado include iron, copper, magnesium, phosphorus, zinc and calcium.

Fiber

Avocados are a rich source of fiber, mainly insoluble fiber. Insoluble fiber increases stool weight and decreases transit time, helping to prevent colon cancer by decreasing the exposure of the large intestines to toxins. Insoluble fiber also prevents and can treat constipation.

Beta-Sitosterol

Beta-sitosterol is a remarkable compound found in the avocado. This compound is a phytosterol and is similar in structure to cholesterol. In the intestines beta-sitosterol blocks the absorption of cholesterol by interacting with cholesterol receptors. As a result, blood cholesterol levels drop. Beta-sitosterol is nowadays added to special margarine and other products marketed to help lower cholesterol.