by Laurie Cirivello

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

With a nickname like the "Butter Pear", it would be easy to assume that the avocado is best avoided by the health conscious consumer. In reality however, this delicate, creamy fleshed, stone fruit can be a very valuable addition to a nutritious diet.

Happy Hearts:

Earlier warnings about the high fat content led to the avocado's undeserved reputation as un-friendly to heart health. But modern research has led to the near universal correction of this outdated perspective. Though one cup of diced avocado contains nearly 30 grams of fat, it is now common knowledge that it is the type of fat that matters. Avocados are rich in mono-saturated fat; the kind that actually contributes to a healthier heart. Many studies have shown that regularly eating avocado can significantly reduce LDL ("bad") cholesterol, and increase HDL ("good") cholesterol. This combination has been shown to reduce the risk of heart disease.

Vitamin-packed:

It isn't just your heart that will thank you for eating avocados. They can contribute meaningful amounts essential vitamins and nutrients including vitamins C & E, dietary fiber, potassium, and beta-carotene. Another ingredient in abundance is folate; a naturally occurring version of vitamin B9. Good folate levels can help reduce of risk of stroke, prevent anemia, and even help ward off depression. One cup of diced avocado contains 23% of the daily recommended intake if folate.

Cancer Prevention:

A recent study completed by The Ohio State University Colleges of Medicine and Pharmacy has shown encouraging news: Avocados may prevent oral cancer. It appeared that the unique combination of "phytochemicals" (plant-based nutrients) in the fruit can actually kill precancerous cells in the mouth. These initial results are opening more discussion and research into possible use of avocado based nutrients to fight and prevent other cancers, such as breast and prostate cancers.

Weight-loss Help:

While it is true that 90% of the calories from an avocado come from fat, inclusion in a solid weight loss plan is well justified. The mono-saturated fat actually speeds up metabolism encouraging more rapid calorie burn. At the same time, the fat content provides a greater sense of fullness, helping to fend off over-eating. And because of the avocado's creamy texture, it makes an excellent replacement for traditional fat spreads (like butter or margarine).

First foods:

Due to mild flavor and soft consistency, avocados make an excellent first fruit for babies. The same good fat that makes it great for grown-ups is vital to healthy brain development. For the more finicky youngsters, you might try adding avocados to ice cream as they do in Brazil!

Now that science has released it from its unfair reputation as a sinful indulgence, the much loved avocado can and should take its place among the super-foods. The combination of delightful flavor, adaptability and healthy benefits, makes the avocado a perfect example of food that is both good and good for you!

Learn more about this author, Laurie Cirivello.
Click here to send this author comments or questions.