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Avocados are a potential powerhouse of positive health benefits. Food writer Gaylord Hauser said: "In this single delectable fruit are combined the protein of meat, the fat of butter [but much more wholesome!], the vitamins and minerals of green vegetables, the flavor of nuts, a six course dinner ". Yes, the humble avocado, when eaten on a regular basis, can prevent prostate and breast cancer; protect against oral cancers; lower cholesterol and ward off strokes and heart disease. It also protects you from cataracts and macular degeneration so you will be able to see clearly its benefits to you and your family.

Vitamins A and C and E are aces in the vitamin squadron. They have huge antioxidant powers that take on free radicals and help prevent signs of ageing. They also boost the immune system in the fight against disease. You cannot store Vitamin C in your body so you need to ensure you're getting a daily top up. Here's where the avocado steps in. Vitamin A and C are destroyed by high temperatures but the avocado is eaten raw allowing you to ingest the maximum benefit. Avocado is also high in Beta-carotene which is converted into Vitamin A in the body; it is an antioxidant thought to reduce the risk of some cancers and also protect the skin from UV light.

One fifth of an avocado contains fifty calories and twenty beneficial nutrients. The twenty minerals and nutrients include Vitamins A and C, folate, fiber, iron, potassium, lutein and beta-carotene. So what does that list mean to your well-being?

Cancer, heart disease and stroke are the three biggest killers in the U.S. One cup of avocado holds 23% of your RDA of folate which helps prevent heart disease. Avocado is virtually the only fruit to have monounsaturated fats which are ideal for a healthy heart because it helps lower cholesterol; in studies people who ate avocado on a regular basis showed a 17% drop in cholesterol levels after only one week. The fiber in avocado satisfies hunger and prevents colon and intestinal diseases. Avocado has more potassium than a banana. Potassium helps regulate blood pressure. Imagine in one small package you can lower your blood pressure and cholesterol. It's enough to make any heart happy.

Avoid damage to your eyes with avocado. The lutein in avocado protects against macular degeneration which is one of the causes of failing eyesight as we age. It also acts as a barrier against cataracts. Imagine going into your middle years secure in the knowledge that you will be able to depend on your eyes as much as you do now.

Ditch the myth about avocado being fattening What's really cool about this wholesome, naturally pre-packaged medicine cabinet is its fat content which enables fat-soluble nutrients to be taken up by the body. Avocado not only is a source of beta-carotene but its high level of monounsaturated fat help the body to take up beta-carotene from other foods. Its fats also help the body convert the Vitamin K it contains which helps reduce bone calcium loss preventing osteoporosis. Just a few slices of avocado on salad in place of traditional dressing will allow twelve times the nutrient take up.

On your way out to work? Pick up an avocado with your keys and wallet. With its distinctive and convenient packaging, avocado makes an ideal working lunch. So make a start by including avocado as part of your calorie controlled diet. Try using avocado as a spread instead of butter; a dressing instead of oil or mayonnaise; use it in dips or in sandwiches.

Learn more about this author, Stella Mcintyre.
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