New Study Reveals Avocados Highest Fruit Source Of Vitamin E and Other Disease-Fighting Nutrients

New research from UCLA indicates that California avocados have nearly twice as much Vitamin E as previously reported, making avocados the highest fruit source of the powerful antioxidant. Vitamin E is known to slow the aging process and protect against heart disease and common forms of cancer by neutralizing free radicals, which may cause cellular damage.

In addition to the Vitamin E findings, the study also revealed that avocados are the highest fruit source of lutein -- a phytochemical known as a carotenoid, which helps protect against eye disease such as cataracts and macular degeneration, the leading cause of blindness in the elderly.

According to Dr. David Heber, director of the UCLA Center for Human Nutrition, the data strengthen the healthful profile of the avocado. “Avocados are recognized as an excellent source of monounsaturated fat which is known to lower cholesterol levels, but the antioxidant and phytochemical properties of avocados are less well recognized. These plant nutrients naturally found in fruits and vegetables work together to reduce oxidant stress and prevent disease.” Other phytochemicals found in avocados include glutathione, which functions as an antioxidant like Vitamin E to “mop up” free radicals. Avocados also contain four times more beta-sitosterol than any other fruit, which helps lower blood cholesterol levels. The avocado’s beta-sitosterol content combined with its monounsaturated fat content make avocados an excellent cholesterol-lowering food source, according to Heber.

Dr. Heber, along with 35 scientists at the UCLA Center for Human Nutrition, has long endorsed a diet based on five to 11 servings per day of a diverse selection of fruits and vegetables like the California avocado. Worldwide research demonstrates that a high intake of fruits and vegetables is associated with better health due largely to their disease-fighting properties.

Source for data: UCLA Center for Human Nutrition and USDA Nutrient Database for Standard Reference.

Source for all data: UCLA Center for Human Nutrition and USDA Carotenoid Database.

Source for all data: Jones DP, et. al. Nutrition & Cancer 17:57-75, 1992.

Sources for data: Duester KC, JADA 101(4), 2001, and Weihrauch JL & Gardner JM, JADA 73(1), 1978.

*Based on 20 Most Frequently Consumed Raw Fruits in the United States