A fruit that does everything from preventing cancer to curing bad breath?  Yes, this one fruit has too many health benefits to list them all in one short blog.  It’s also very low on the glycemic index at less than 15.  And it tastes good!  Ironically, you’ve probably seen it as an indulgence to be avoided, as it’s often included on a “do not eat this” list.

We’re talking about avocados.  Yes, they are technically a fruit because they grow on a tree and the seeds are the reproductive method of that tree.  We tend to think of them as vegetables because they aren’t sweet and because of the way we use them in our meals.

And you can eat them!  You’ve been warned against them because they are high in calories and contain a large amount of fat.  However, we know now that fat doesn’t make you fat.  Sugar does.  The fats in the avocado are healthy fats that are good for your heart.  Those same fats and the large amount of fiber make the avocado very low glycemic at less than 15 on the glycemic index.  When you eat this fruit, your body doesn’t get the message to pack fat into your cells.  You do have to make allowances for the calories — about 322  per whole avocado.  But the health benefits make these calories worthwhile rather than empty.

Here are some of the health benefits of avocados:

*Cancer prevention.  Avocados have been shown in several studies to inhibit the growth of prostate cancer and oral cancer.  They are also high in oleic acid, which has been shown to prevent breast cancer.

*Eye health.  Macular degeneration and cataracts are two of the most common age-related eye diseases. Avocados can help protect against them because they contain more of the carotenoid lutein than any other fruit.

*Lowers cholesterol. Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.

*Healthy heart.  One cup of avocado has 23% of the recommended daily value of folate.  Studies have shown that people who eat diets rich in folate have a lower incidence of heart disease than those who don’t.  They also contain lots of vitamin E, monounsaturated fats, and glutathione — all good for your heart.

*Stroke Prevention. People who eat diets rich in folate have a much lower risk of stroke than those who don’t, and avocados are rich in folate.  In fact, one serving provides 23% of your daily requirements.

*Arthritis protection.  Aching joints getting you down? Avocados might help.  Among their many nutrients, they contain vitamins C and E as well as manganese, all of which help reduce inflammation.

*Regulates blood pressure.  They are full of potassium — about 975 mg. in one avocado. You would have to eat at least that three bananas to get that much.  Potassium is an important nutrient for keeping blood pressure regular.

*Cures bad breath.  Well, sometimes.  Bad breath usually starts in the intestines.  The fiber avocados contain will cleanse the intestines and improve digestive health, which fixes the bad breath problem that comes from this inner source.  (But go to your dentist if bad teeth are causing your problem. I don’t think avocados will fix that! )

*Increases the absorption of other nutrients.  One study showed that, when participants ate salad including avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes beta carotene and lycopene) than those who didn’t eat avocados.

There are other benefits too numerous to mention, because avocados have a whole alphabet of vitamins and also contain phytochemicals and antioxidants.  I think you can see that those calories are worth the count because they are packed with nutrition.

Check back tomorrow for a recipe using avocados. (Assuming it turns out — which isn’t always certain, the way I cook!)

Eating to live and living for Christ,

Susan Jordan Brown