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Top 10 Reasons to Eat Avocados

By Marie Oser, Managing Editor
May 24, 2010
File under: Fruit, Healthy Eating, Produce


Health conscious consumers once shunned avocados for being too high in fat. These days, avocados have been vindicated. Numerous scientific studies suggest eating avocados as an important part of a healthy diet.

No matter how you slice it avocados are not only delicious, they are exceptionally good for you, too!

Health benefits associated with eating avocados:

A Healthy Heart

  • Avocados contain heart-healthy monounsaturated fat like that in olive oil, which actually lowers blood cholesterol. Avocados are also rich in Vitamin E, antioxidants and folate, which can help reduce the risk heart disease dramatically.

Breast Cancer Protection

  • The monounsaturated fats in avocados, particularly oleic acid, have been shown to offer significant protection against breast cancer. Additionally, avocados are an excellent source of carotenoids such as lutein and antioxidants, such as vitamin E.1

Healthy Eyes

  • Avocados contain a higher level of lutein than any other fruit.  Studies show that a higher intake of carotenoids lutein and zeaxanthin, which often appear together, is related to a reduced risk of cataracts and age-related eye conditions.2

Prostate Cancer Prevention

  • The same phytonutrients in avocados that promote eye health, lutein and zeaxanthin are credited with inhibiting the growth of prostate cancer cells.

Defense against Oral Cancer

  • Avocados contain antioxidant compounds shown to kill both and cancerous and pre-cancerous oral cells without harming normal cells.3

Blood Pressure Regulation

  • Adequate intake of potassium helps guard against circulatory diseases like high blood pressure. Avocados contain 60 percent more potassium than bananas, a mineral that helps regulate blood pressure.4

Stroke Prevention

  • Avocados are a good source of potassium, a mineral, which helps regulate blood pressure and guards against high blood pressure, heart disease and stroke.

Anti-Aging Benefits

  • Avocados are loaded with glutathione, a powerful antioxidant that neutralizes free radicals that damage cells and hasten the aging process. The vitamin E in avocados can help to maintain healthy skin.

Sexual Health

  • Avocados are rich in nutrients such as vitamin E, believed to promote the production of sex hormones that support attraction, mood and desire. Avocados are also high in potassium and vitamin B6, both essential for the production of sex hormones.

Diabetes Control5

  • Avocados are rich in fiber, particularly soluble fiber, which helps regulate the body’s use of sugars and lowers blood cholesterol levels. All of which are important for individuals with diabetes.

Marie Oser is a best-selling author, writer/producer and host of VegTV, Follow Marie on Twitter:

More from ecomii:

1. Simonsen NR, Fernandez-Crehuet Navajas J, Martin-Moreno JM, Strain JJ, Huttunen JK, Martin BC, Thamm M, Kardinaal AF, van’t Veer P, Kok FJ, Kohlmeier L. Tissue stores of individual monounsaturated fatty acids and breast cancer: the EURAMIC study. European Community Multicenter Study on Antioxidants, Myocardial Infarction, and Breast Cancer. Am J Clin Nutr. 1998 Jul;68(1):134-41.

2. Brown L, Rimm EB, Seddon JM, Giovannucci EL, Chasan-Taber L, Spiegelman D, Willett, WC, Hankinson, SE. A prospective study of carotenoid intake and risk of cataract extraction in US men. Am J Clin Nutr 1999 Oct; 70(4):517-24 1999.

3. Ding H, Chin YW, Kinghorn AD, D’Ambrosio SM. Chemopreventive characteristics of avocado fruit Semin Cancer Biol. 2007 Oct;17(5):386-94. Epub 2007 May 17.

4. Lawton WJ, Fitz AE, Anderson EA, Sinkey CA, Coleman RA.Effect of dietary potassium on blood pressure, renal function, muscle sympathetic nerve activity, and forearm vascular resistance and flow in normotensive and borderline hypertensive humans. Circulation 1990 Jan;81(1):173-84.

5. I Lerman-Garber, S Ichazo-Cerro, J Zamora-González, G Cardoso-Saldaña, and C Posadas-Romero Effect of a high-monounsaturated fat diet enriched with avocado in NIDDM patients. Diabetes Care April 1994 17:311-315

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An alternative approach to health, wellness and disease prevention. Marie Oser and her team of bloggers bring you creative natural solutions to issues affecting our health and wellbeing.

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