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Avocados Lower Cholesterol, Protects Eyesight, Inhibits Cancer and Promotes Healthy Skin |
 Avocados originated in Mexico, or Central and South America, and were cultivated there by pre-Incan races of Peru, and the Mayas of Yucatan and Guatemala.
The Aztecs called it aoacatl before the Spaniards changed it to ahuacate and aguacate, and it eventually became avocado in English. Aguacate and palta are names used today for avocado in Latin American countries.
Guacamole is an avocado based dip that was originally made by the Aztecs by mashing avocado and adding tomato and salt, and while there are many commercial pre maid types available today, there is nothing to beat freshly made guacamole.
The avocado was introduced into Jamaica in the 1800s, and cultivation in the US started in 1871 with trees from Mexico.
Today Mexico is the top producer of avocados, with the US, Brazil, Indonesia and Columbia other large commercial producers. Health Benefits of Avocados
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Nutrients
Avocados are an excellent source of monounsaturated fatty acids, potassium, vitamin E, B vitamins, and fiber.
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Cancer Protection
According to a report in. J Nutr. Biochem, 2005, the carotenoids and tocopherols (chemical compounds which may have vitamin E activity) in avocado were shown to inhibit the growth of prostate cancer cell lines in vitro.
Studies have shown that phytochemicals extracted from the avocado fruit inhibit and kill cancer cells, suggesting that the phytochemicals from avocado included in the diet may offer protection against cancer.
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Antioxidants
Avocados contain glutathione, which functions as an antioxidant to scavenge free radicals. Avocado is also an excellent source of vitamin E with antioxidant and health benefits. Dr. David Heber, director of the UCLA Center for Human Nutrition has stated that evidence suggests that glutathione may help prevent certain types of cancers and heart disease in humans.
Glutathione supplements are available here..
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Cholesterol Lowering
A week long study involving 45 volunteers who ate avocados every day reported an average 17% drop in total cholesterol, LDL and triglycerides, and an 11% increase in HDL levels.
Avocado is rich in natural betasitosterol, and the American Journal of Medicine has reported that researchers found that betasitosterol was able to lower cholesterol in 16 human studies.
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Blood Pressure
Three factors in avocado help prevent high blood pressure and stroke: folate, glutathione and potassium. These help to lower homocysteine levels, cholesterol, atherosclerosis, and high blood pressure.
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Weight Loss
According to American institute of Cancer Research in Washington replacing butter, cheese or cream on sandwich with mashed avocado not only helps to reduce calories but also increase the healthy MUFA (monounsaturated fatty acids) intake.
In a study of 61 men and women, 200 g of avocado was substituted for 30 g of other mixed dietary fats such as margarine or oil. The results demonstrated that avocado within an energy-restricted diet does not compromise weight loss.
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Skin Health
Of 8 plant oils tested (almond, sesame, apricot kernel, safflower, peanut, jojoba, coconut, olive) avocado oil was found to be the most effective sunscreen.
Avocado oil strengthens the skin by stimulating collagen, thereby reducing wrinkles and improving skin texture. Avocados are also rich in vitamin E, a free radical scavenger that will assist in slowing the aging process.
Avocado oil has better skin penetration than almond, olive, or soy oil, and will be able to transport nutrients through the outer layer of skin to the deeper layers.
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Nutrient Values of Avocados per 100g
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Energy Value
670kj
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Sugars
0.66g
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Dietary Fiber
6.7g
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Sodium
7mg
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Zinc
0.64mg
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Potassium
485mg
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Magnesium
29mg
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Copper
0.190mg
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Calcium
12mg
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Vitamin C
9.5mg
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Vitamin E
2.07mg
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Vit. B3 (Niacin)
1.738mg
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Vitamin B6
0.257mg
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Vit. B1 (Thiamin)
0.067mg
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Vit. B2 (Riboflavin)
0.130mg
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Avocados contain enzymes which can cause allergic reactions in latex sensitive individuals. References:
1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
2. Benders' Dictionary of Nutrition and Food Technology.
3. USDA National Nutrient Database for Standard Reference.
4. Encyclopedia of Chemical Technology, Vol.7
5. Department of Physiology, Potchefstroom University, South Africa
6. VALETTE G, SOBRIN E. [PERCUTANEOUS ABSORPTION OF VARIOUS ANIMAL AND VEGETABLE OILS.] Pharm Acta Helv. 1963 Oct;38:710-6. PMID: 14097835.
7. 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. PMID: 17582784.
8. Duester KC. Avocado fruit is a rich source of beta-sitosterol. J Am Diet Assoc. 2001 Apr;101(4):404-5. PMID: 11320941
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