10 Health Benefits of Avocados

Prostate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer.

Oral Cancer Defense
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.

Breast Cancer Protection
Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Eye Health
Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Lower Cholesterol
Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.

Heart Health
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.

Stroke Prevention
The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't.
Better Nutrient Absorption Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados.

Glutathione Source
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.

Vitamin E Powerhouse
Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.

Avocados are naturally high in fat, but it is mostly healthy, monounsaturated fat that is essential for plump, youthful skin. They also stimulate production of anti-wrinkle collagen, which, together with vitamin E, makes them the best food to eat for a healthy complexion

How many calories?

Avocados are high calorie. A large avocado can contain as many as 400 calories. A Mars Bar has 230 calories, but it’s not nearly as good for you

How many do I need to eat?

For a mood-boost, eat a small avocado every day for a week or so. Otherwise, eat a half or whole avocado several times a week

How should I eat it?

If you are on a diet, eating avocado scooped out of its skin will satisfy cravings for high-fat, unhealthy foods. Add avocado to salads, to maximise your nutrient intake.

Common varieties of avocado

The most common type on sale in UK is the Hass avocado which is easy for consumers as the thick knobbly skin conveniently goes black as it ripens, The green-skinned Fuerte, with its slightly more refined flavour and lighter texture, is also an excellent fruit, particularly if you want a large avocado

Selecting and storing avocado

When selecting your Hass avocado ripeness can be measured by the colour of the fruit

- if green, the fruit is unripe. Don’t refrigerate, instead leave in a bowl to ripen
- once the skin is olive-green it has 2-3 days until it is ready to eat
- when brown-green the fruit is ripe but firm. This is ideal for dicing or cutting into cubes
- once dark brown the avocado is quite soft and as such is suitable for mashing or using in dips
- if the skin has turned black the avocado is overripe and is not suitable for eating

Fuerte avocado retain their light green colour even when ripe. It’s best to test firmness to determine degree of ripeness. To speed up ripening, place the avocado in a paper bag for a few days at room temperature. Or, keep avocado next to apples or bananas, as both release natural chemicals which help speed the ripening process. Once cut, any unused avocado should be sprinkled with lemon juice to prevent browning and stored in the fridge. If browning occurs simply cut-off and discard

To freeze simply remove the skin then puree the flesh, adding one tablespoon of lemon juice for every two avocado. Place into containers and freeze for up to 5 months