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The avocado, nicknamed the alligator pear (due to its shape and textured skin), is truly a magical food. Native to Central and South America, avocados are loaded with nutrients and healing properties, and are often referred to as the most nutritious of all fruits! The diversity of methods in which to prepare it makes it perfect for just about any meal or snack.

 
Over the years, misconceptions have formed claiming avocados are high in fat and therefore should be avoided. Contrary to this belief, avocados are highly nutritious! They indeed have a high content of fat – but the GOOD type. We need good fats (monounsaturated, polyunsaturated) for our body to function properly – including hormonal balance, protection, energy, and temperature regulation!
 
Avocados contain significant amounts of vitamin B5, B6, K, C, E, copper, potassium, folate and fibre. They are also rich in phytosterols, carotenoids, flavonoids and polyhydroxylated fatty alcohols, alpha-linoleic acid, oleic acid.
 
Research suggests that avocados should even be considered as a baby’s first food. (My sister used it for her children and this began a life-long love of avocados both of the boys!) It contains more potassium, magnesium, vitamin B1 and B2 per serving than any other fruit or vegetable commonly marketed as baby food. Its creamy texture and mild taste would appeal immediately to infants. 
 
**Avocados**
 
Here are some other amazing facts about Avocados!
 
Weight Management: A study published in 2013 examined dietary patterns associated with individuals who consumed avocados versus those who did not. (1) The results showed an overall higher intake of fruit and vegetables with those who consumed avocado. Their overall BMI and weight were also significantly lower. The study indicates an overall improvement of health and lowered risk for metabolic syndrome. Avocados also provide a significant amount of satiation. They will make you feel full longer, helping to curb those high sugar cravings. 
 
Anti-Cancer: Preliminary research is being done examining the anti-cancer properties of avocado extract, specifically in prostate and oral cancers. (2) Avocado is both an anti-inflammatory and anti-oxidant food. High levels of inflammation and oxidative stress accelerate the risk of cancer forming. Therefore, avocadoes are likely to provide a protective effect. In cancer cells, avocado actually increases oxidative stress to cause apoptosis (cell death), reducing the amount of cancer cells. At the same time, the avocado continues to reduce inflammation and oxidative stress in the healthy cells, protecting the rest of the body. 
 
Blood Sugar Regulation: Avocados are a low carbohydrate and low sugar food. With less than 2 grams of sugar per cup, they are ranked very low on the GI scale. They are a great choice for those wanting to balance their blood sugar and keep energized throughout the day. (3)
 
Cardiovascular Health: Avocados contain a high amount of oleic acid, a monounsaturated fat, which has been shown to lower the risk of heart disease. (4) Risk is also lowered by omega-3 fatty acids, which are found in avocadoes in the alpha-linolenic acid form. (5) Elevated levels of homocysteine increase the risk of heart disease. B vitamins help regulate homocysteine levels in the body – and avocados have a significant amount of vitamin B6 and folic acid! Fibre is another important factor in lowering risk of heart disease. Avocados contain 7-8 grams of dietary fibre per cup.
 
Carotenoid Absorption: Another role for avocados is assisting in the absorption of carotenoids (amazing free radical scavengers). Research has shown that lycopene and beta-carotene (types of carotenoids) were absorbed readily with the addition of avocado or avocado oil. (6) Next time you have a salad, consider adding some avocado to it! For example, 1 cup of fresh avocado added to a salad comprised of romaine lettuce, spinach and carrots increased the absorption of carotenoids 200-400%. Oleic acid (found in high concentrations in avocados) help the digestive tract form transport molecules for fat that increase absorption of fat-soluble nutrients – for example carotenoids. Avocados contain their own amount of carotenoids. The highest concentration is found in the darker flesh, closest to the skin. Therefore, be sure not to cut off that portion with a darker green colour!
 
Anti-Inflammatory: Avocados are rich in fats that assist with anti-inflammatory responses. (7) They contain phyosterols that are known to help ease the pain of rheumatoid and osteoarthritis. They also contain polyhydroxylated fatty acids (PFAs), which are normally found in ocean dwelling plants, making the avocado very unique. PFAs also have anti-inflammatory properties. Omega-3 fatty acids are a vital source for anti-inflammatory responses and avocados contain approximately 160mg per cup.





Source: https://juliedaniluk.com/food-facts/the-health-benefits-of-avocado.html