Monday, November 16, 2009

The Amazing Avocado

How could this unusual fruit with the green, bumpy flesh and buttery-textured interior be considered "amazing"? Here's how:

  • Avocados contain a specific monounsaturated fat called oleic acid. This fat has been shown in research to have some protective effects against breast cancer.
  • Avocados contain various antioxidants such as carotenoids and vitamin E. In laboratory studies an avocado extract was shown to inhibit prostate cancer cell growth. The effect was not the same when the components were separated out and used individually.
  • Heart health is a benefit of eating avocados since oleic acid has also been shown in some research to help lower total cholesterol and LDL (bad) cholesterol while raising HDL (good) cholesterol.
  • Avocados are excellent sources of potassium which can help lower blood pressure, and folate which has been shown to be protective in heart health.
  • Avocados are also rich in vitamin K, copper, and vitamin B6.
  • At the table, avocados make an excellent addition to salads, dips, and as a spread in place of other condiments on a sandwich. Avocados can also be enjoyed most simply by cutting in half, removing the large pit, and eating with a spoon right out of the flesh.

As simple as the the avocado may appear from the outside, it packs a beneficial punch into a healthful diet. But be patient if it is hard when purchased, and let ripen on the counter for a couple of days until soft. The quality of the flavor will be worth the wait.

- Rebecca Rajcich, dietetic intern and Debra Boutin, MS, RD, chair and dietetic internship director in the Department of Nutrition and Exercise Science at Bastyr University

 

FALL 2014
Have questions about a program?
Request information »

More Health Tips

Eat local. Eat seasonal. Eat organic. These messages can easily become confusing. Which one is best? Fortunately, they go hand in hand

The U.S. Centers for Disease Control reports that skin cancer is the most common cancer in the United States and that its deadliest form, melanoma, is on the rise.

Your body will thank you for exercising no matter what your stage of life.

Nearly 90 percent of corn, soy, sugar beets, canola, and cotton in the United States are grown from genetically engineered seeds.

If you suffer from hormonally mediated migraines, make an appointment with a naturopathic doctor (ND) to create a plan to treat your specific symptoms.

We now know that if the cord is allowed to stop pulsating before being clamped and cut, the baby establishes normal breathing more quickly.

Subscribe to Newsletters

CAPTCHA
This question is for testing whether you are a human visitor and to prevent automated spam submissions.
Image CAPTCHA
Enter the characters shown in the image.