Avocado Health Benefits, Risks & Tips

Avocados contain vitamin B6, vitamin E, potassium, magnesium, and folate. They’re also cholesterol and sodium free. This fruit contains 60% more potassium per ounce than bananas and is an excellent source of monounsaturated fat. Although it’s healthy fat, be sure to enjoy avacados in moderation. One halfcup serving contains 120 calories—100 of them from fat.

Health Benefits 

Lowers cholesterol.
Avocados are rich in plant sterols, compounds shown to lower cholesterol.

Reduces risk of heart disease.
Studies have shown that substituting saturated fat with unsaturated fat, like the kind in avocados, can reduce heart disease risk better than merely lowering total fat intake. Just remember that even healthy fats are high in calories, so watch your portions.

Lowers cancer risk.
Healthy monounsaturated fats (like those in avocados and its oil) will help your body better absorb anticancer antioxidants such as lycopene and betacarotene.

Keeps blood sugar steady.
Add some avocado to a sandwich, and the fat will slow digestion of the bread, thus making it easier on your blood sugar. The soluble fiber in this tasty fruit also stabilizes blood sugar and lowers cholesterol.

Reverses insulin resistance.
The good fat in avocados (as well as olive oil and nuts) can help fight insulin resistance, helping your body steady its blood sugar levels.

Maintains hair health.
Avocado moisturizes hair shafts and loads them with protein, making them stronger. Thoroughly mix a ripe, peeled avocado with a teaspoon of wheat germ oil and a teaspoon of jojoba oil. Apply it to freshly washed hair and spread it all the way to the ends. Cover your scalp with a shampoo cap or a plastic bag, wait 15 to 30 minutes, then rinse thoroughly.

Health Risk

Allergic reaction.
People who are sensitive to latex may have an allergic reaction to avacados.

Eating Tips
• Puree ripe avocado with canned coconut milk for a chilled soup.
• Combine chunks with shrimp, pink grapefruit wedges, sliced scallion, and cilantro.
• Mash and spread on bread instead of mayonnaise for a creamy, healthier taste.

Buying Tips
• Look for firm avocados if you’re planning on using them later in the week; otherwise, select fruit that yields to gentle pressure for immediate use.
• Color alone will not tell you if the avocado is ripe. Ripe fruit will be slightly firm but will yield to gentle pressure.
• To speed the ripening process, place the avocado in a paper bag and store at room temperature until ready to eat (usually 2 to 5 days). Placing an apple together with the avocado speeds up the process even more.

Storing Tips
• Avocados start to ripen only after being cut from the tree.
• Mature fruit can be left on the tree for 6 months without spoiling. Once picked, it will ripen in a few days.
• To retain a fresh green color, avocados should either be eaten immediately or should be sprinkled with lemon or lime juice or white vinegar.