by Eileen Swee Lian Goh

Created on: March 06, 2009   Last Updated: March 18, 2009

First used as an aphrodisiac by the Aztecs of Central America, the true health benefits of avocados are beginning to emerge from today's scientific studies.

AVOCADO NUTRIENTS

The avocado fruit is a rich source of:-

1. Carotenoids. 70% of the total carotenoids found in avocado is lutein. Other carotenoids include zeaxanthin, alpha-carotene and Beta-carotene.

2. Vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, C (ascorbic acid), E (tocopherol), H (Folic Acid/Folate) and K.

3. Minerals, especially, zinc, iron, magnesium, copper, calcium and phosphorus.

4. Potassium.

5. Glutathione.

6. Beta-sitosterol.

7. Monounsaturated fatty acids or MUFAs (oleic and linoleic acids).

8. Dietary fiber.

9. Phytochemicals.

HEALTH BENEFITS OF AVOCADOS WHEN CONSUMED

Most of the currently known health benefits of avocado are derived from eating the fruit. These benefits include:-

1. Protection against cancers.

Oleic acid offers protection against breast cancer.

A study conducted by researchers from the UCLA School of Medicine has shown that the carotenoids and Vitamin E in avocados can inhibit the growth of prostate cancer cell lines, regardless of whether these cancerous cells are dependent on or independent of the male hormone, androgen.

There is also evidence that the phytochemicals in avocados can selectively destroy cancerous cells in the oral cavity while leaving intact the healthy cells in the mouth.

2. Maintaining a healthy circulatory system (heart and blood vessels).

A study has shown that eating avocados daily can reduce total cholesterol levels as well as the levels of LDL (bad) cholesterol and triglycerides and increase the levels of HDL (good) cholesterol in the blood, due to the MUFAs in avocados. The drop in LDL cholesterol levels is also believed to be the action of the beta-sitosterol in avocados.

Folate and glutathione offer protection against the development of atherosclerosis by lowering the homocysteine level in blood, while potassium helps to maintain blood pressure within healthy limits.

The above effects of avocados on the circulatory system offer protection against heart attacks and strokes.

3. Protection against uncontrolled diabetes mellitus.

Avocado has a low glycemic index of 15; this helps to lower the risk of developing uncontrolled diabetes mellitus by improving the action of insulin.

4. Weight loss.

The low glycemic index of avocado also helps in promoting weight loss.

5. Protection against eye diseases.

The lutein and zeaxanthin in avocados offer direct protection

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