Avocado

Avocados, high in monounsaturated fats, have been associated with lowered blood cholesterol. They appear to contain antioxidant compounds that relax blood vessels, which helps lower blood pressure.
Avocados are a good source of potassium, a mineral that helps regulate blood pressure as well as hydration. They are also low in sodium. Therefore, they are included in the health claim authorized by the U.S. Food and Drug Administration (FDA) that states, “Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.” One cup of avocado provides 23 percent of the recommended daily value for folate, and avocado is a good source of carotenoids including lutein, zeaxanthin, alpha-carotene, and beta-carotene. It’s also rich in vitamin E.
In a laboratory study published in the Journal of Nutritional Biochemistry, an extract of avocado containing these carotenoids and tocopherols inhibited the growth of both androgen-dependent and androgen-independent prostate cancer cells.
Nutritional Facts :
One medium avocado provides 306 calories, 12 g carbohydrate, 3.7 g protein, 30 g fat, 8.5 g dietary fiber, 1059 IU vitamin A, 14 mg vitamin C, 3.3 mg niacin, 113 mcg folic acid, 1097 mg potassium, 21 mg sodium, 73 mg phosphorus, 19 mg calcium, 2.04 mg iron, and 71 mg magnesium.