by Maya Vokes-Didier

Created on: March 10, 2009   Last Updated: March 16, 2009

Creamy rich avocado is considered to be a true super food. Its nutrient contents are so impressive that it has become the most recommended fruit for cholesterol-related heart disease. Its usefulness in human weight control, as a source of protein, fiber and antioxidants, and as a complete baby food, are just some of its extraordinary benefits.

Let us take a look at some of the nutritive contents in avocados and how these can help fight disease and enhance health.

Prevention of heart disease

Avocados are a rich source of monounsaturated fatty acids - particularly oleic acid, which has been known to offer significant protection against heart disease, because it has the ability to lower blood cholesterol levels. Together with oleic acid, avocados have remarkable concentrations of folate and potassium, both of which help to dramatically lower the risk of cardiovascular disease. The high fiber content of this fruit further reinforces avocado's position as the number one fruit for great cardio health. This is because fiber intake lowers the risk of cardiovascular disease and hypertension (high blood pressure).

Weight loss

Avocados, because of their high fat content, give the dieter a quick feeling of fullness, thus reducing the temptation to binge on foods high in carbohydrates. Since avocados contain monounsaturated fats, they can speed up the body's basal metabolic rate, thus helping overweight individuals lose weight rapidly. The fruit is packed with a wholesome supply of vitamins and minerals that are ideal for the overall health of someone trying to lose weight. Two of these vitamins worth a mention are thiamine, that helps fuel the body by converting blood sugar into energy, and riboflavin, that helps in the repair and regeneration of body tissues. It is easy to see how an avocado a day can greatly benefit any weight-loss program.

Other health benefits

* Lutein, a carotenoid found in avocado, is said to be beneficial in protecting the retinal tissues of the eyes.
* The oleic acid we spoke about earlier is also a great aid against breast cancer.
* Vitamin B6 (pyridoxine), found to be high in avocados, is important for the health of the nervous system, red blood cells, teeth and gums.
* The high potassium content of avocados can help in stroke prevention. It is believed that just half an avocado contains almost 400mg of potassium - enough to reduce the risk of stroke by 40%!
* Avocados provide a high proportion of three potent antioxidants - vitamins C, E, and beta carotene - that can fight cancer, cataracts and aging.

Because of their ease of digestibility, avocados can be had at any time of the day. They can be served as an hors d'oeuvre or as a dessert. The avocado is a fruit truly unrivalled. As the Kellogg's pioneer John H. Kellogg put it: "of all edible fruits, avocado stands pre-eminent as a source of concentrated nutriment adapted to human use."

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