Eat more yummy avocados!

Creamy, luscious and delicious avocados are a rich source of vitamins, minerals, healthful fats and phytochemicals. That's why many nutritionists and other health experts are urging Canadians to eat more of them.

Beta-sitosterol: This compound may block cholesterol absorption as well as reduce discomfort of BPH (benign prostatic hyperplasia). It is also under review for the potential to prevent breast Cancer.

Fibre: The fibre content of avocados is high. This is good news since soluble fibre removes excess cholesterol from your body, and insoluble fibre helps to prevent constipation by keeping your digestive system running smoothly.

Folate: Avocados are a good source of folate: one avocado provides 57 micrograms. This important B vitamin is linked to the prevention of ­neural-tube defects in fetuses, and may help prevent Cancer and heart disease in adults.

Glutathione: Functioning as an antioxidant, this compound may neu­tralize free radicals that damage cells.

Magnesium: This mineral may help to reduce discomfort associated with premenstrual syndrome, migraines, anxiety and other disorders.

Oleic acid: A type of monounsaturated fat in avocados, oleic acid has been linked to lower cholesterol levels when substituted for saturated fat in the diet.

Avocado flesh turns brown rapidly. So, it's a good idea to sprinkle it with lemon or lime juice to prevent discolouration and make it last longer.

Some people tend to avoid avocados because they regard them as high in fat. Avocados are indeed high in beneficial monounsaturated fat, which—when substituted for saturated fat in the diet—may help lower LDL ("bad") cholesterol levels and lower the risk for heart disease.

• Make a salad dressing. Puree avocado with plain nonfat yogurt, lime juice or vinegar to taste, salt and hot sauce, if you like.
• Make an avocado smoothie. In a blender, puree avocado, milk, a touch of sweetener and a couple of ice cubes.
• Mash avocado with lime juice and use as a spread on chicken sandwiches.
• Try avocado for dessert. Drizzle cubes of avocado with honey and top with a sprinkling of nuts.
• Mash avocado with a little salt (and perhaps some mustard) and use in place of mayonnaise in a tuna or chicken salad.