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The plump fruit can give more than meets the eye…

‣ They are full of lutein (0.5mg/medium avo) and zeaxanthin. These are two carotenoids which are selectively absorbed in the macula. Relative intakes of both decreases in age, more so in females than males, and it has been suggested that a good natural source of these two reduces progression of age-related macular degeneration (ARMD) and possibly cataractsas well.

‣ They have lots of folate, vitamins C, K, B6 & potassium, and small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).

These all have different roles. Vitamin A supports the functioning of the surface of the eye, and reduces risks of cataracts and AMD. Antioxidants Vitamin C and E protect against damaging free radicals, also reducing the risks of AMD and cataract. Vitamin C also helps in the synthesis of collagen, a protein which provides structure to the eyes.

The B vitamins can help by reducing free radicals, and also by lowering levels of homocysteine, an amino acid which may contribute in AMD. Niacin (B3) may help reduce the development of glaucoma. Thiamine (B1) may help diabetic eye disease, through the way it directly affects carbohydrate metabolism.

The fatty acids in Avocados have anti-inflammation properties, and may help reduce the progression of Diabetes, as well as improve the environment on the surface and eyelids to reduce inflammation and dry eyes.

‣ They can tell you the absolute state of your print media.

Do share your favourite recipes, and make sure you support sustainable Avocados.