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The benefits of avocados-The misjudged fruit

The avocado is a mysterious stranger cloaked in a dark leathery coat. Not until you peel back the exterior do you find the refreshingly rich personality that is hidden underneath. It's no wonder the avocado has been misjudged and misrepresented as an unworthy source of nutrition.

Avocados have been pushed aside as a healthful food due to the erroneous idea that they are high in fat and calories. The majority of the fat in avocados is monounsaturated, like in olive oil, they do not have any cholesterol and half an avocado is only 153 calories. Oleic acid, the main source of the fat, is believed to help lower cholesterol in the body and has also been shown to reduce the incidence of breast cancer. Avocados are thought to have a role in preventing prostate and oral cancers as well.

Avocados have sizable doses of the antioxidant vitamins A, C and E that researchers feel are important to prevent and repair damage to our body's cells and they provide carotenoid lutein which contributes to eye health. Avocados are a good source of potassium needed for stabilizing blood pressure. Half an avocado has 15% more potassium than a banana and has an amazingly high amount of fiber.

Much of the interest in avocados as a healthful fruit comes from its high folic acid content, an important vitamin in heart health. One cup of avocado provides 23% of our daily requirement. Post menopausal, women have higher levels of homocysteine which researchers have linked to higher risk of cardiovascular disease. Diets high in folic acid are thought to lower this risk. A study of 80,000 nurses over 14 years found that women who consumed high levels of folic acid significantly lowered their risk of developing heart attacks.

Avocados have found a welcomed place in health and beauty products because of their superior skin softening and absorbing quality. Compared to other 8 other natural oils, they have shown superior skin penetration ability. One study that combined avocado oil with vitamin B12 showed significant benefits in helping reduce plaques in psoriasis patients. In addition, for those who are sensitive to sunscreen products that contain PABA, avocado oil can provide a natural sunscreen alternative.

Haas avocados, the most abundant type of avocado, are available all year round. They have that bumpy leathery skin that has given avocados the name "Alligator Pear." Fuerte avocados, the next frequently found variety, are larger with a lighter green smooth skin. No matter which one you prefer, they both will provide a scrumptious and heart healthy addition to your meal either as a garnish, in a salad or blended with salsa to make classic guacamole with chips.

Enjoy this delectable fruit and all the nutritional benefits it has to offer without the guilt of its previous reputation.

Learn more about this author, Michele Blacksberg.
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