Many people don't know that the bumpy greenish-black exterior of the avocado hides the creamy flesh that packs a nutritious punch. An avocado can replace the mayonnaise on your sandwich, make a delicious ice cream and help lower your cholesterol, among other things.
History
Avocados have a long history as a medicinal fruit and have been cultivated in Mexico and Central America since around 8,000 B.C. Natives from Guatemala have used the avocado fruit to stimulate hair growth, repel worms and treat diarrhea. The bark and leaves of the avocado tree have been used to treat gas and bloating, relieve coughs, reduce liver issues and clear uric acid, which can cause gout.
Nutritional Content
Avocados have a powerful nutritional profile, providing dietary fiber, potassium, vitamin B6, vitamin C, vitamin E, vitamin K, copper and folate. According to the California Avocado Commission, a medium Hass avocado, about 5 oz., has 250 calories and 22.5 grams of fat. Avocados have no cholesterol or sodium and, although they have a high fat content, two-thirds of the fats are made up of health-promoting monounsaturated fats.
Research
Avocados have a long list of potential health benefits. Research has found that avocados contain compounds that appear to seek out precancerous and cancerous cells in the oral cavity and destroy them without harming the healthy cells that surround them. In 1996, researchers discovered that volunteers who ate avocados daily for one week had an average drop of 17 percent in their total blood cholesterol. Ohio State University did a study in which the researchers added avocado to salads being eaten by study volunteers and found that the avocado allowed three to five times more carotenoid antioxidant molecules to be absorbed by the body. These carotenoids help protect the body's cells from free radicals that may increase the risk of some chronic diseases.
Nutrient Benefits
The power-packed avocado contains several important nutrients. Potassium aids in healthy heart function and muscle contraction. Vitamin B6 is thought to decrease the risk of Parkinson's and heart disease. Vitamin C is a natural antihistamine and can boost the immune system. Vitamin K can help maintain bone density and is an important part of the body's clotting ability. Vitamin E assists with skin, hair and red blood cell formation. The heavy hitter in the avocado is folate, or folic acid; a 1-oz. serving of avocado has 7 percent of the recommended daily allowance. Folic acid is important for fetal development, prevention of heart disease and stroke, and may support reduction in the risk of some cancers and rheumatoid arthritis.
All Things in Moderation
Avocados are certainly good for you, but using them wisely will ensure that you receive your healthy rewards. Try using avocado to replace up to half of the fat that is called for when baking. It can save you some calories from fat, decrease salt and cholesterol and keep your cookies moist and chewy. By replacing sources of fat that are already in your diet with the avocado, you can increase your nutritional health and enjoy a good dose of creamy, green avocado goodness.
References
- California Avocado Commission: Avocado Nutrients
- Mayo Clinic: Folate (Folic Acid)
- "Seminars in Cancer Biology"; Chemopreventive characteristics of avocado fruit; Ding, H; Chin, YW; Kinghorn, AD; D'Ambrosio, SM; May 2007
- "The Journal of Nutrition"; Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil; Unlu, NZ; Bohn, T; Clinton, SK; Schwartz, SJ; March 2005
- "Nutrition and Cancer"; Selective induction of apoptosis of human oral cancer cell lines by avocado extracts via a ROS-mediated mechanism; Ding, H; Han, C; Guo, D; Chin, YW; Ding, Y; Kinghorn, AD; D'Ambrosio, SM; 2009
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