Originally cultivated in Mexico as early as 500 BC and introduced to the states in 1871, the avocado has undergone a geographical journey and explosion of popularity. Avocados have long been a health-food favorite, partly due to their high content of monounsaturated and polyunsaturated fats, which promote healthy blood lipid profiles and enhance the bioaccessibility of fat-soluble vitamins and phytochemicals from other plant foods. Naturally, the avocado can be thought of as a great companion to its vegetable friends. From weight management to cardiovascular health, the avocado works wonders in terms of health benefits. (Source)
Avocados for Cardiovascular Health
Much research has shown that avocado consumption leads to improved cardiovascular health and lower levels of LDL cholesterol. One exploratory study analyzed secondary data of several studies that tested impact avocado on cholesterol levels. Results of these studies showed that avocado supplementation lowered LDL and triglyceride levels and raised HDL levels. (Source)
Avocados for Metabolic Syndrome
Due to their high content of monounsaturated fats, avocados have the potential to help with weight management and reduce symptoms of metabolic syndrome, a condition generally defined by a combined risk for type 2 diabetes and cardiovascular disease due to abdominal obesity, hypertension, high cholesterol and high blood sugar. (Source) One study investigated the impact of avocado consumption on risk of metabolic syndrome, overall diet, energy and quality of life. Adults over age 19 were given standardized healthy diets, with some individuals supplemented with avocado in their diets. Results of the study showed that the subjects supplemented with avocado had a higher consumption of vegetables and nutrients, and lower consumption of sugar. It was concluded that avocado consumption can potentially reduce the risk of metabolic syndrome and promote overall diet quality. (Source) Another study evaluated the effects of avocado oil supplementation on biochemical cardiovascular markers of metabolic syndrome. Five groups of rats were given different types of diets — some with avocado, others without. Avocado supplementation was shown to reduce triglycerides as well as LDL and cardiovascular risk profile levels. The results of the study suggest the potential of avocado in treating metabolic syndrome with its anti-inflammatory effects on biochemical indicators of the syndrome. (Source)
Avocados for Diabetes Management
Concomitant with alleviating symptoms of metabolic syndrome, a condition that often involves diabetes, avocados have been found to regulate blood sugar in diabetes alone. One study evaluated the effects of a diet supplemented with avocado and olive oil in patients with non-insulin dependent diabetes mellitus. It was found that the supplementation of monounsaturated fatty acids (chiefly comprised of avocado) with complex carbohydrates improved lipid profiles and regulated blood sugar levels. (Source)
Avocados for Weight Control
Much research has shown avocados to promote weight control, due to their high content of fatty acids which help produce feelings of satiety. One study that examined the effects of avocado supplementation on weight loss found that one half of an avocado administered daily resulted in increased feelings of satiety and less desire to eat in healthy overweight adults. (Source)
Avocados for Cancer Treatment
Research is being conducted on the role of avocados in cancer treatment due to their high carotenoid content. One study analyzed the carotenoids of avocados and their anti-cancer activity. The study found avocados to contain high amounts of lutein and lesser amounts of zeaxanthin, alpha-carotene and beta-carotene, which were analyzed in an acetone extract. The carotenoids were shown to inhibit the growth of prostate cancer cell lines, suggesting a significant potential role of avocado in cancer treatment. (Source) Another study evaluated the effects of avocado on gastrointestinal cancers, and found avocado extract to inhibit the growth of esophageal squamous cell and colon cancer cell lines. (Source)
NUTRITIONAL PROFILE
Avocado, 1 cup (150g), cubed
Calories: 240
Total Fat: 22g
Omega-3 Fatty Acids: 165mg
Omega-6 Fatty Acids: 2534mg
Sodium: 11mg
Total Carbohydrate: 13g
Dietary Fiber: 10g
Sugars: 1g
Protein: 3g
Vitamin A: 4% Daily Value
Vitamin C: 25%
Vitamin E: 16%
Vitamin K: 39%
Thiamin: 7%
Riboflavin: 11%
Niacin: 13%
Vitamin B6: 19%
Folate: 30%
Pantothenic Acid: 20%
Calcium: 2%
Iron: 5%
Magnesium: 11%
Phosphorous: 8%
Potassium: 21%
Zinc: 6%
Copper: 14%
Manganese: 11%