by Mario Carini

Created on: March 09, 2009   Last Updated: September 03, 2011

The avocado, also known as alligator pear is a potent fruit with lots of heart healthy benefits. Avocados are exceptional good sources of vitamin K, vitamin B6, vitamin C, folate and copper. Their potassium content ranks higher than an average sized banana.

While the avocado has earned a reputation for its fat content, there's little need to avoid them as most of that fat is of the mono-unsaturated variety. That creamy smooth texture packs some 30 grams of fat, 20 of which consists of healthy fat. The fat content makes up between 70 to 88% of the fruit's total calories. Compared to the average fruit, that's 20 times more.

Eating an avocado has a distinct advantage. It gives you a feeling of fullness that prevents overeating. Dining on an avocado is one good way to start on a weight loss program.

There are some 500 varieties of avocados, the Hass being the most widely available year round. They are grown in California and Florida. During the winter months you can find the Fuerto, Zutano and Bacon varieties. Here's a list of the many benefits avocados provide:

* Its nutritional density makes the avocado a major source of antioxidants which is particularly helpful in the prevention of stroke and heart attacks. Despite its high fiber and protein content, avocados can be given safely to infants as a baby food.

* Avocados have a good deal of oleic acid, a mono-unsaturated fat that helps lower LDL cholesterol and raise HDL, the good cholesterol. Oleic acid is particular helpful in the prevention of breast cancer.

* The potassium content in avocados helps to restore the balance between sodium and potassium. The typical American diet lacks potassium, one of the major factors leading to circulatory problems that often lead to heart disease and stroke.

* A single cup of avocado has 23% of the daily requirements of folate necessary for good heart health. In one study some 80,000 women were followed over a 14 year period and were found to have a 55% less risk of developing cardiovascular disease by eating a folate-rich diet, including avocado.

* Lutein is a carotenoid that promotes eye health and is found in abundance in avocados. Eye health is extremely important for diabetics as high blood sugar levels lead to damage of the sensitive nerves in the eyes and feet. The fat content of avocados helps the carotenoids become better absorbed into the bloodstream. Together with a salad of carrots, lettuce and baby spinach you have better absorption of the nutrients for optimal health.

* The phytonutrients in avocados help fight oral cancer. Oral cancer is often not detected early enough through standard testing. When it is diagnosed, the patient has a 50% chance of dying. Hass avocados contain the most in phytonutirents, so eating an avocado a day will help prevent cancer.

* If these aren't enough reasons to include avocado in your diet, consider its benefit as a natural cosmetic. The oil is quickly absorbed into the skin and helps protect against the harmful rays of the sun. The oil has been shown to be most effective as a sunscreen when compared to eight other plant oils that were tested. Using the oil is by far a better alternative to many skin care products that contain harmful chemicals and preservatives that are highly carcinogenic.

With all these benefits, there is no reason to avoid avocados in the diet. While it's one of the lesser known fruits, it provdes the best nutrients for better heart health and cancer prevention.

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