by Jessica Lofgren

Created on: March 09, 2009   Last Updated: March 16, 2009

The old adage states that an apple a day keeps the doctor away. While the benefits of eating fruits and vegetables are widely known, recent research has shown that it is the avocado fruit that may prevent those doctor visits, not the long revered apple. The avocado has earned an undeserved bad reputation over the years due to it's widely publicized high fat content. A medium size avocado packs a whopping 30g of fat, roughly equivalent to the fat content of a Big Mac. So why is it that dietitians are now encouraging the masses to partake of this fruit? The difference is that the avocado contains mostly mono-unsaturated fats, or "healthy fats". The mono-unsaturated fats of the avocado contain oleic acid, which has been shown to lower cholesterol. Specifically, it lowers the LDL, or bad cholesterol, and triglycerides, the free fats in the blood, while at the same time boosting the levels of HDL, or good cholesterol. This helps to decrease plaque formation in the arteries, thus decreasing the risk of heart disease, heart attack, and stroke. In addition, the avocado packs a heart healthy punch with positive effects on blood pressure by carriyng 60% more potassium than the banana and by being low in sodium.

The heart is not the only organ that benefits from eating avocados. It can also help preserve your vision and fight cancer. Avocados contain lutein, which has been shown to prevent cataracts and macular degeneration, two leading causes of blindness. Lutein also works in conjunction with cartenoids (Alpha carotene, Beta carotene, and zeaxanthin) and tocophenols (Vit. E) to inhibit the growth of androgen dependent and androgen independent prostate cancer cells shown in a study by the Journal of Nutritional Biochemistry. Another potentially cancer fighting agent found in avocados, persin, has also been found to be toxic to breast cancer cells and is further being researched as a potential adjunct therapy of breast cancer.

Besides helping to fight cancer, avocados are also nutritionally beneficial to expectant mothers. This is because they contain 23% of the daily value of folate. Folate is a vital nutrient during the first trimester of pregnancy. Research has shown that folate can help prevent neural tube defects, thus aiding in the healthy development of a fetus.

While the greatest health benefits of the avocado come from eating them, benefits can also be found from applying the paste made from mashing up an avocado to the hair and skin. The high fat content of the avocado helps to hydrate skin and hair making it helpful for dry skin, eczema, and dandruff. Polyphenols found in the fruit act as a powerful antioxidant to kill free radicals that cause cell damage and lead to premature aging of the skin, and lutein can help treat UV-B induced sun damage. The results? Younger, smoother looking skin and strong shiny hair!

So the next next time you are browsing through the fruits and vegetables in the grocery store, pick up a few nice ripe avocados. Slice it onto a sandwhich or whip up a batch of guacamole, and in addition to a great tasting snack begin the road to a healthier and better looking you!

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