Botanist David Fairchild once noted, "The avocado is a food without rival among the fruits, the veritable fruit of paradise." Several health benefits put avocado above and beyond its "rivals," such as oranges, bananas and apples. From providing your body with healthy fats to boosting your intake of vitamins and minerals, avocado has a number of uses for your health.
Vitamins and Minerals
Avocados are like nature's natural multivitamin. According to the California Avocado Commission, avocados contain more than 20 vitamins and minerals. Vitamins found in high concentration in avocados include red blood-cell-building folic acid, immune-boosting vitamin C and antioxidant vitamin E. Avocados also contain minerals like zinc and manganese, necessary for enzyme functioning.
Cancer Prevention
Cancerous cells begin to form due to the activity of harmful molecules known as free radicals. When free radicals damage your cells' DNA, precancerous cells can develop. Consuming a diet rich in antioxidants can prevent this process and reduce cancer risk. The unique antioxidants in avocados combat cancer cells by interfering with their growth and replication, according to a study by Ohio State University researchers published in the October 2007 "Seminars in Cancer Biology." However, no human studies have yet linked avocado consumption and cancer risk.
Cardiovascular Disease
Eating healthy monounsaturated fats can reduce cardiovascular disease risk. Consuming monounsaturated fats in addition to a heart-healthy diet can reduce levels of "bad" low-density lipoprotein, or LDL, cholesterol while raising your "good" high-density lipoprotein, or HDL, cholesterol. Avocados are one of the only fruits abundant in monounsaturated fats. A single 1- ounce serving provides you with 3 g of monounsaturated fats. You can boost your monounsaturated fat intake by using avocados in salads and omelets, or as a snack.
Eye Health
Your eyes are under an almost constant assault from oxidation caused from UV light exposure and free radicals. Lutein is a special nutrient that shields your eyes from oxidation that can lead to vision problems like macular degeneration. Avocado is one of the fruits richest in lutein, the National Health Association states.
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