Avocado is a rich creamy and versatile fruit that has a host of nutritional benefits. Although a fruit, it is rich in healthy fats rather than fructose (carbohydrates) which makes it unique. Due to its versatile nature it can be used in cooking to add good fat to the diet.

Healthy fats

Avocados are rich in omega 3 fatty acids in the form of alpha linoleic acid. This helps reduce inflammation. Their anti- inflammatory nature also helps prevent rheumatoid arthritis and osteoarthritis. These fats form 75-77% of calories in the fruit. Studies have shown that monounsaturated fats are beneficial for heart health as these help lower cholesterol. They also contain about 2-4 g of protein and very little sugar.

Avocado oil has a high smoking point, making it good for cooking.

Vitamins and minerals

Avocados contain many essential vitamins and minerals and are a good source of pantothenic acid (vitamin B5), vitamin K and fiber, which aids digestion. Their potassium content is even higher than bananas. They also contain good amounts of magnesium, phosphorus and iron.

Fiber

In a healthy diet fiber is very important; it helps maintain blood sugars at a healthy level. For weight loss fiber is important as it creates dietary bulk and a feeling of satiety. Despite its rich, creamy texture, avocado contains 25% of soluble fiber.

Heart health

Avocados lower bad cholesterol but also go a step further by increasing levels of good cholesterol. Studies have shown that it also improves levels of good cholesterol in those with a normal lipid profile. This is because of high amounts of presence of beta-sitosterol.

Absorption

A healthy diet is one thing, but how much of the nutrients we ingest actually are absorbed and utilized by our bodies?

Vitamins A, D, E and K are fat soluble, this means they need a fat medium to be absorbed and used by the body. Since avocado is rich in fat, including the fruit or the oil as part of the diet increases nutrient absorption, especially carotenoid absorption by 2.6 to 15-fold (Nuray Z et al, Carotenoid Absorption from Salad and Salsa by Humans Is Enhanced by the Addition of Avocado or Avocado Oil, J. Nutr. March 1, 2005,vol. 135 no. 3 431-436). Healthy fats are not bad and should be included as part of a balanced diet; without it, a lot of the beneficial plant nutrients may be wasted.

Healthy eyes

Avocados are high in Lutein and Zeaxanthin which are two antioxidants, which are very important for eye health and help by lowering the risk of macular degeneration and cataracts (Cécile D et al;Plasma Lutein and Zeaxanthin and Other Carotenoids as Modifiable Risk Factors for Age-Related Maculopathy and Cataract: The POLA Study. Invest. Ophthalmol. Vis. Sci. 2006;47(6):2329-2335. doi: 10.1167/iovs.05-1235.)

Given the health benefits of this delicious fruit, you can get creative and include it as part of your diet. Guacamole can be used as a spread on bread or as dips for vegetable sticks instead of unhealthy high fat options that include sodium and preservatives. Avocados are best eaten ripe and fresh as they tend to oxidise after cutting. If you are adding them to a salad squeezing fresh lime juice over them will prevent this from happening.