The saturated fat in avocados is harmless being from a natural whole food (Bowden, 2007, p.98).

Avocados are rich in

  1. Heart-healthy monounsaturated fat, mainly oleic acid, an omega-9 fat, which lowers cholesterol and is associated with reduced cancer and diabetes risk (Bowden, 2007, p.97).
  2. Beta-sitosterol, shown to significantly lower blood cholesterol and protect the prostate (Bowden, 2007, p.97).
  3. Carotenoids, lutein and zeanthin, both important for eye nutrition (Bowden, 2007, p.98).
  4. Vitamin E and glutathione (Bowden, 2007, p.185), folate, vitamin A, potassium and healthy carotenoids, beta-carotene and beta-cryptoxanthin (Bowden, 2007, p.98).
  5. Fiber, containing one-third to one-half of the day’s fiber (Bowden, 2007, p.98).

An avocado contains a few hundred calories, is filling, delicious and hardly affects blood sugar (Bowden, 2007, p.98).

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