Health Information on the Avocado

Avocados and Heart Disease

According to WebMD, an avocado contains about 30g of fat, which is equal to the fat in a 1/4-lb. hamburger. However, much of this fat is monosaturated. Monosaturated fat is a healthy fat that can improve total cholesterol when consumed in place of harmful fats, such as trans fats and saturated fats. Studies have shown that eating avocados regularly in moderation helps to lower LDL (bad) cholesterol and raise HDL (good) cholesterol, resulting in lower risks of heart disease.

Avocados contain lutein, a natural antioxidant that has been shown to maintain eye health as well as lessen the effects of age. Just 1 oz. of avocado contains approximately 81mg of lutein; adding avocados to your balanced diet is a natural way to help maintain healthy eyesight.

Avocados contain folate, an important prenatal nutrient used to help prevent "neural tube defects" in the womb. An ounce of avocado contains approximately 23 percent of the daily recommendation for folate. Additionally, avocados contain high amounts of vitamin E, which is also important for reproductive health.

Avocados also have been shown to inhibit the growth of prostate cancer cells, benefiting male reproduction as well.

Because avocados are high in fat, even though it is healthy fat, they should still be consumed in moderation to avoid excess calories. According to WebMD, the recommended serving size for avocados is 2 tbs., which equates to approximately 1/6 of a medium avocado. This serving size will provide approximately 55 calories and 5g of fat, which pales in comparison to mayonnaise or butter.

Avocados can be found at your local farmers market or grocery store. Ripe avocados should dent slightly when gently squeezed. Don't attempt to peel an avocado when it is solid; wait until it is softer. Upon peeling an avocado, you will have to remove the center before slicing. If you aren't ready to use the entire avocado, drip some lemon juice on the remaining pieces before refrigerating. This will help keep the unused pieces from turning brown.