Avocados - Nutritional Superstars
Also known as alligator pears, avocados should be included in any healthy diet as they are packed with nutritional benefits.

Avocados originated in Central America and are, in fact a fruit, although usually eaten as a savoury or salad vegetable.

When you buy them, if you want to use them immediately, test whether they are ripe by gently pressing the rounded end of the fruit. It should yield slightly. Avoid fruit with dry or blotchy skins. If you buy unripe avocados, store them in a warm place with ripe bananas to get them to ripen quickly.

Here are some facts showing why everyone should eat avocados regularly.

They contain many essential phytochemicals—natural plant nutrients that help protect against a variety of cancers and diseases. These include:

• Lutein - protects against prostate cancer and eye disease such as cataracts and macular degeneration, a leading cause of blindness in the elderly.
• Vitamin E - a powerful antioxidant known to slow the aging process and protect against heart disease and various forms of cancer. Just half an avocado will give the majority of women their full daily requirement.
• Glutathione – an antioxidant like vitamin E that neutralizes free radicals which can cause cell damage and lead to early aging, some cancers and heart disease.
• Beta-sitosterol – lowers blood cholesterol levels - avocados contain four times as much beta-sitosterol as oranges, previously reported as the highest fruit source of this phytochemical.
• Monounsaturated fats – heart-healthy fats proven to help lower LDL (bad) cholesterol and boost HDL (good) cholesterol. In addition, recent American Diabetes Association research indicates that a diet high in monounsaturated fat can improve glucose tolerance and may also reduce insulin resistance allowing for better control of the type 2 diabetes.
• Folate – promotes healthy cell and tissue development. Folate is especially important for woman of childbearing age as it helps protect against birth defects.
• Potassium – helps balance the body’s electrolytes. Avocados contain 60 percent more potassium than bananas.
• Magnesium – helps produce energy and is important for muscle contraction and relaxation.

As well as all these vitamins and micronutrients, avocados are rich in fibre with just half of one fruit containing the same amount of fibre as two apples.

Tips for Using Avocados

• You can use mashed avocado on wholegrain toast for a fibre rich breakfast.
• Use it mashed in place of butter or margarine on bread for sandwiches.
• Cut up a little smoked salmon or other fish suitable for sandwiches, and sprinkle on mashed avocado spread on whole grain bread for a very healthy lunch. Serve as open sandwiches.
• Add chopped avocado to pasta sauces just before serving.
  

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Copyright © 2003 Carol Fisher. All Rights Reserved.