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Health Benefits of Avocados

Avocado trees are grown throughout Mexico, Latin America and the Caribbean. These trees produce a round or egg-shaped fruit known as an avocado, which is sometimes characterized as a vegetable instead. The avocado is used in a variety of dishes, from salads to sandwiches, and is often used to make guacamole and other dips. In addition to its distinct flavor, this fruit is often prized for its health benefits, ranging from lowering cholesterol levels to providing vital nutrients.

  1. Reduces Cholesterol

    • According to a 1996 study by researchers at the Mexican Social Security Institute, individuals who ate an avocado-rich diet experienced a significant reduction in cholesterol levels. Those on the study had an average 16 percent reduction in serum total cholesterol after only seven days. At the same time, HDL levels of good cholesterol increased by 11 percent. Upon the conclusion of the study, researchers found that a diet rich in avocados can improve lipid profiles, especially in those with mild cases of high cholesterol.

    Improves Heart Health

    • Avocados are rich in potassium and folate. According to the National Institute of Health, folate helps promote heart health, while information released by the USDA suggests that potassium can also help protect the heart. Potassium helps to lower blood pressure, which can reduce the risk of heart attacks and strokes. Those who consume folate-rich diets have a reduced risk of cardiovascular disease than those who do not consume higher levels of folate.

    Protects Against Cancer

    • Avocados contain several nutrients that help the body guard against cancer. They are a good source of unsaturated fatty acids, as well as a number of carotenoids, all of which are proven cancer fighters. Both oleic acid and vitamin E, which are found in avocados, are recommended to those at risk for breast cancer. In a January 2005 study by the UCLA Center for Human Nutrition, avocados were found to inhibit prostate cancer due to high levels of lutein and beta-carotene.

    Helps Body Absorb Vitamins

    • A March 2005 study in the "Journal of Nutrition" showed that eating avocados along with other nutrient-rich foods helped the body more easily absorb the vitamins provided by those foods. This is due to the high fat content of the avocado. Many vitamins found in spinach, carrots and other vegetables are fat-soluble, so eating them along with avocados allows the body to absorb 5.1 to 15.3 times more nutrients. To enjoy this increased absorption, add sliced avocado to a salad.

    Provides Healthy Fat

    • While many people shun high-fat foods, the avocado contains high levels of healthy unsaturated fats. This makes it a good source of fat for those trying to avoid artery-clogging saturated fats found in many meats and cheeses. The healthy fat in an avocado is also a good source of fat for vegetarians, and others who try to limit intake of animal products.

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