The avocado is a creamy, rich fruit that often features in Mexican and South American cuisine. It is nutrient-dense, containing ten vitamins, nine minerals, several antioxidants and monounsaturated fat. Avocados are considered a superfood due to their many health benefits. Here are ten reasons to eat them on a regular basis.

1. Avocados can lower cholesterol

Avocados are rich in monounsaturated fatty acids which can help to lower cholesterol. In a study published in the Archives of Medical Research, participants with mildly high cholesterol were put on either an avocado enriched diet or a control diet with the same number of calories. After one week, those on the avocado diet showed a 22% decrease in LDL ‘bad’ cholesterol, a 22% decrease in triglycerides and an 11% increase in HDL ‘good’ cholesterol.

2. Avocados can lower high blood pressure

Avocados are rich in potassium. A single avocado contains nearly twice as much as a large banana, usually considered a high-potassium food. A systematic review published in the British Medical Journal examined 33 studies on potassium and health. Researchers concluded that increased potassium intake reduces blood pressure in people with hypertension. Higher potassium intake was also associated with a 24% lower risk of stroke.

3. Avocados could help to prevent prostate cancer

Avocados are packed with antioxidants including lutein, zeaxanthin, alpha-carotene, beta-carotene and vitamin E. Antioxidants protect against cancer by neutralizing harmful free radicals in the cells. A laboratory study published in the Journal of Nutritional Biochemistry found that avocado extract could inhibit the growth of androgen-dependent and androgen-independent prostate cancer cells. Interestingly, lutein alone did not produce the same effects.

4. Avocados help you absorb antioxidants from other plant foods

Carotenoids are a class of antioxidants found in many orange, red and green vegetables and some fruits. They help protect the body against cancer and heart disease. Carotenoids must be combined with fat to be efficiently utilized. Because avocados contain healthy fat, they can increase the nutrient value of salads and vegetable dishes. A study in the Journal of Nutrition showed that adding avocado or avocado oil to either a salad or salsa increases antioxidant absorption by up to 15-fold.

5. Avocados can help with weight loss

A study published in the Nutrition Journal found that eating an avocado can reduce the urge to snack after a meal. Over five sessions, overweight adults were served either a standard lunch, a lunch with avocado included in a salad or a lunch with half a fresh avocado on the side. Participants who ate the avocado lunches reported a 40% decreased desire to eat during the following three hours and a 28% decreased desire to eat 5 hours later, compared with individuals who ate no avocado.

6. Avocados could help prevent depression

One avocado provides 41% of the recommend daily amount of folate. Populations with diets rich in folate have very low life time rates of major depression. Our bodies use folate (along with vitamin B12) to convert an amino acid called homocysteine into a compound called SAMe that is involved in neurological function. Without sufficient folate, neurotransmitter deficiency can lead to depression and other mood disorders.

7. Avocados can help to treat osteoarthritis

An extract made from avocado and soybean oils called ASU (avocado soybean unsaponifiables) has been a prescription treatment for osteoarthritis in France since the early 1990s. ASU allows many arthritis sufferers to significantly decrease their intake of non-steroidal anti-inflammatory drugs. A systematic review of randomized clinical trials indicated that 300 mg of ASU per day is beneficial for patients with hip or knee osteoarthritis. ASU is sold in the US as a dietary supplement.

8. Avocados can help to protect your eyes

Avocados are one of the highest fruit sources of lutein and zeaxanthin. These carotenoids filter harmful high-energy wavelengths of light and act as antioxidants in the eye. A population-based study of 2584 French adults aged 60 and over investigated the risk factors for age-related eye diseases. Researchers found that high blood levels of zeaxanthin were associated with reduced risk of age-related macular degeneration (ARM) and cataracts, two leading causes of blindness in the elderly. High lutein levels were also associated with reduced risk of ARM.

9. Avocados could help to prevent colorectal cancer

One avocado provides 13 grams of fiber which is 54% of the recommended daily amount. Several studies have shown that increased fiber intake lowers the risk for colorectal cancer. Fiber helps waste to travel more quickly through the colon, decreasing the chance that intestinal cells will be affected by carcinogens in fecal matter. In addition, when bacteria in the lower intestine break down fiber, they produce a substance called butyrate which may inhibit the growth of tumors.

10. People who eat avocados are healthier

A study published in The Nutrition Journal investigated the relationships between avocado consumption and indicators of health. Researchers analysed data from 17,567 participants. They found that avocado consumption was associated with improved overall diet quality and nutrient intake. Avocado eaters had significantly lower body weight, BMI, and waist circumference and significantly higher HDL ‘good’ cholesterol. They also had a 50% lower risk for metabolic syndrome.