Avocado

            The avocado, a fruit, is considered one of the 10 most nutritious foods you can eat, according to a recent study conducted by Dr. Paul A. Lachance of the Nutraceuticals Institute at Rutgers University. This study found that avocados, compared with other popular fruits, contain some phytochemicals which could fight cancer. It is loaded with monosaturated fats (healthy fats), antioxidants, and more than 20 vitamins including vitamins E and C, iron, potassium and lutein which promote heart and eye health. The American Heart Association states that one eighth of a medium avocadeo is an adequate portion to maintain a healthy heart. Doctors and other health professionals advise to substitute butter, mayonnaise, or cheddar cheese with avocado when possible due to cholesterol, saturated fat, sodium and calories contained in these foods. To maintain an avocados freshness, place them in a plastic bag and do not remove the pit or sprinkle lemon juice on it to avoid discoloration.