What can you tell me about avocados (nutrition, health benefits, storage...)?

Dietmar Weiss, Ireland

Avocados have a long history. There is evidence that they were cultivated as early as 500 B.C. by Incas. Spanish conquistadores brought the fruit to Europe, and its first mention in English was by Sir Henry Sloane in 1696. Today, Avocados are primarily grown in the Americas and South Africa, the latter accounting for most UK imports. There exist almost 400 types of avocados but only few of them reach the market.

Avocados are packed with vitamins, nutrients phyto-chemicals and healthy fats:

• Vitamin E - a powerful antioxidant known to slow the aging process and protect against heart disease and various forms of cancer.
• Lutein - protects against prostate cancer and eye disease such as cataracts and macular degeneration.
• 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 phyto-chemical.
• 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.
• Fibre - lowers cholesterol and reduces risk of heart attack.

When you buy avocados for immediate consumption, select fruits that yield to gentle pressure. Avocados continue to ripen off the tree. For longest storage, place unripe fruits at 5-10 °C, ripe fruits at 2-5 °C. Do not store avocados at 0 °C or below, because this will damage the fruits.

Detailed list of all nutrients in avocados:
http://www.avocadotrees.com/ideas_and_information.htm