How to Avocado Feature Sure, avocados can be seen gracing the packaging of moisturizers and shampoos. But while those mushy green facials are awfully tempting, this tasty little fruit goes more than skin deep. But guacamole is just the beginning...

Bravo to the Avocado — Why It's Super

The avocado has many nutritional benefits, ranging from cholesterol management and high fiber content to and potentially lessening the side effects of chemotherapy . Dinubile, N.A. The Physician and Sports Medicine 2010; 38(2): 71-81. . Paul, R., Kulkarni, P., Ganesh, N. Department of Research, Jawaharlal Nehru Cancer Hospital and Research Center, India. Journal of Experimental Therapeutics and Oncology, 2011;9(3):221-230. Here are a few key reasons avocado is the way to go:

  • Monounsaturated fat: Yup, that's the “good” fat. can improve cholesterol levels, decrease the risk of heart disease, and can benefit brain activity and locomotion . Mustad, V.A., Etherton, T.D., Cooper, A.D. Graduate Program in Nutrition, Pennsylvania State University. Journal of Lipid Research, 1997 Mar;38(3):459-68. . Stanley, WC, Dabkowski, ER, Ribeiro, RF JR., et al. Division of Cardiology, Department of Medicine, University of Maryland. Circulation Research, 2012 Mar 2;110(5):764-76 Sartorius, T., Ketterer, C., Kullmann, S., et al. Diabetes, 2012 Jul;61(7):1669-79.
  • Vitamin E: Vitamin E packs an antioxidant punch, protecting body tissue from damage by disabling (groups of unpaired atoms in the body that can lead to cancer or heart disease) . Butterfield, DA, Koppal, T., Subramaniam, R., et al. Department of Chemistry and Center of Membrane Sciences, University of Kentucky, Kentucky. Reviews in Neurosciences, 1999;10(2);141-9. It's also vital to — another , since these cells are responsible for and getting rid of waste.
  • Vitamin B6: Among other , Vitamin B6 (also known as pyridoxine) assists with the body's formation of glycogen (back-up fuel that's stored in the liver and muscles) and promotes skin health (suddenly those moisturizers make more sense...) . van Zelst, BD and de Jonge, R. Department of Clinical Chemistry, University Medical Center Rotterdam, the Netherlands. Journal of Chromatography B, Analytical Technologies in the Biomedical and Life Sciences, 2012 Aug 15;903:134-41 D'Agostini, F., Fiallo, P., Ghio, M., et al. Section of Hygiene and Preventive Medicine, Department of Health Sciences, University of Genova, Italy. Archives of Dermatological Research. 2012 Jun 15.
  • Carotenoids: When eaten together, avocados may increase the body's absorption of carotenoids from other healthy foods like fruits and vegetables Unlu, N., Bohn, T., Clinton, S., et al. Department of Food Science and Technology and Internal Medicine, The Ohio State University. The Journal of Nutrition, 2005 Mar;135(3):431-36. Carotenoids are high in and have been linked to a reduced risk of cancer, heart disease, and eye degeneration . Jauregui, C., Carrillo, C., Romo, FP. Department of Animal Nutrition, National Institute of Medical Sciences and Nutrition, Mexico. Archivos Latinoamericanos de Nutricion, 2011 Sep;61(3):233-41.

Beyond Guac — Your Action Plan

The first step of adding avocado to a healthy diet (and perhaps the most daunting one) is knowing which fruit to pick. A good is to buy the fruit when it's firm, and let it ripen for a few days before eating. To know when the avocado is ready to eat, squeeze it lightly. It should still be somewhat firm, but with enough give that a knife could smoothly cut through it. Thanks to its versatility, avocado can easily be used on a sandwich, as a dip or salsa, in chilled soup, in a salad, in sushi, with an omelet, or even as a . Or just scoop it right out of its skin! And even though we know that avocado can be so much more, don't forget the guacamole (yummy, yummy guacamole). Just keep in mind that there can be too much of a good thing. Due to the fruit's high-fat content (roughly 85% of the avocado's calories come from fat), most experts recommend consuming no more than roughly half of a whole fruit per day. Not into eating them at all? If an avocado is purchased too ripe or forgotten on the kitchen counter, don't let it go to waste! It's easy to turn an abandoned avocado into a homemade or . Check out some of our favorite avocado recipes from around the web:

Breakfast: via MarcusSamuelsson.com Lunch: via Avocado Pesto Lunch: via Family Fresh Cooking Dinner: via Martha Stewart Dessert: via Food Republic

Originally posted April 2011. Updated August 2012 by Laura Newcomer.