Avocados: Top-Ranking Fruit Rich In Flavor And Phytochemicals

SANTA ANA, Calif.  – As scientists discover more about the health benefits of fruits and vegetables, research shows that one of the best additions to your fruit bowl is a California avocado.

Known for their deliciously rich flavor, California avocados are also rich in phytochemicals -- natural plant nutrients that help protect against a variety of cancers and diseases. The latest findings on avocados will be presented today at a UCLA Conference, The Impact of Colorful Fruits and Vegetables on Health, headed by Dr. David Heber, Director of the UCLA Center for Human Nutrition. Research shows that avocados rank highest in the following phytochemicals and nutrients among the 20 most frequently consumed fruits:

• Lutein – protects against prostate cancer and eye disease such as cataracts and macular degeneration.
• Vitamin E -- a powerful antioxidant known to slow the aging process and protect against heart disease and various forms of cancer.
• Glutathione – functions as an antioxidant like vitamin E to neutralize free radicals that can cause cell damage and lead to disease.
• Beta-sitosterol – lowers blood cholesterol levels. Avocados contain four times as much beta-sitosterol as oranges, previously reported as the highest fruit source of this phytochemical.
• Monounsaturated fats – heart-healthy fats proven to help lower LDL (bad) cholesterol and boost HDL (good) cholesterol.
• Folate – promotes healthy cell and tissue development. Folate is especially important for woman of childbearing age as it helps protect against birth defects.
• Potassium – helps balance the body’s electrolytes. Avocados contain 60 percent more potassium than bananas.
• Magnesium – helps produce energy and is important for muscle contraction and relaxation.
• Fiber – lowers cholesterol and reduces risk of heart attack.

According to Karen Duester, a registered dietitian and president of The Food Consulting Company, “Many people are surprised to learn that avocados are a fruit. Clients often tell me they love the taste of avocados but do not realize they are so rich in nutrients and phytochemicals. The avocado’s unique nutrient profile makes them a standout among commonly eaten fruits.” For more information about California avocados, visit www.avocado.org.

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