The avocado, also known as the alligator pear, is native to Mexico. They are now cultivated in various locations with tropical or Mediterranean climates. Avocados have numerous health benefits and are even used in cosmetic products.

Cancer prevention

Avocados are high in antioxidants, which makes them very beneficial for cancer prevention. They contain beta carotene, which is converted to vitamin A, as well as vitamin C and vitamin E. These are all powerful antioxidants which are important for fighting the free radicals that can cause cell damage. The damage caused by free radicals can cause serious illnesses, such as cancer.

A serving of avocado can contain up to 20 percent of the recommended daily allowance of vitamin E.

Heart health

Avocados are high in monounsaturated fats, which are associated with lower cholesterol and lower blood pressure. Lower cholesterol levels can decrease the risk of heart attacks, strokes and heart disease.

Potassium is also found in avocados, which is beneficial for regulating the heart rate. The recommended daily allowance of potassium can be found in just one avocado.

Weight control

As avocados are high in fat, it is sometimes assumed that they should be avoided by those who are trying to lose weight. However, when compared with saturated fat, the monounsaturated fat in avocado actually speeds up the metabolism. The high fat content also provides a feeling of fullness, which may help to reduce overeating.

Skin health

Due to the vitamin E content, avocados are very good for the skin. Vitamin E can fight the free radicals which contribute to the signs of ageing.

Avocado oil is also good for the skin as it stimulates collagen production, therefore improving the texture of the skin and reducing wrinkles. It is used in both skin moisturisers and sun lotion.

Maintaining eye health

Avocados contain lutein and zeaxanthin, which can help to prevent macular degeneration and cataracts.

Bone health

There are several nutrients in avocado that can be beneficial to bone health. Avocados are a good source of boron, which works with vitamin A, vitamin D and vitamin K to promote healthy bone development in children, as well as preventing bone loss in older people.

Calcium and magnesium are also found in avocado, which are both necessary for healthy teeth and the normal growth of bones. One avocado can contain 50 percent of the recommended daily allowance of magnesium, along with more than 30 percent of the recommended daily allowance of calcium.

How to eat avocados

Avocados can be eaten on their own as a snack. They can be prepared by slicing in half around the stone, then twisting to separate the halves before removing the stone and scooping out the insides.

You can also use avocados to make guacamole or salsa. They can make a nice addition to various dishes, including sandwiches, salads or pizzas.

To check for ripeness, you should gently press on the avocado. It should feel slightly soft, but your finger should not leave a mark.