Have you ever had the craving for fresh avocado toast in the morning? What about guacamole with a bit of a kick when you meet up with friends for lunch? Well, there’s some good news: avocados can be a nutritious addition to a healthy diet. Avocados are rich in monounsaturated fats and contain a variety of nutrients and phytochemicals that have been studied for their potential role in cancer prevention [1].
What does the research say about avocados and cancer?
Nowadays, it seems like many people have joined the avocado team, and it is easy to understand why. Research has demonstrated that avocados benefit numerous body systems, including cardiovascular, eye, bone, and digestive health. Some laboratory studies have found that compounds and extracts from avocados might also help protect against certain cancers and inhibit the growth of cancer cells.
Avocados have nutrients that might play a role in cancer prevention, though specific human studies on avocado consumption and cancer risk are limited. A 2023 prospective study used data from 45,289 men and 67,039 women to explore this link. Men in the study who ate avocados at least once a week had a lower risk of total cancer and several specific cancers, including colorectal, lung, and bladder cancer. However, women in the Nurses’ Health Study (NHS) who ate avocados had a higher risk of breast cancer, with no clear association with total cancer or other cancers.
These findings suggest that the relationship between avocado consumption and cancer risk requires further research. Avocados can be part of a healthy, balanced diet, but no single food has been proven to prevent or fight cancer.
How can you add avocados to your everyday diet?
Follow along below and learn how to make some fresh guacamole!
For this recipe, you will need:
- A large mixing bowl
- 2 avocados
- 1 jalapeno
- 1 tomato
- Garlic cloves
- ½ a red onion
- Cilantro
- Lime/lime juice
Start by slicing your avocados and placing them into a large mixing bowl. Next, dice your red onion and garlic cloves and add them to the same mixing bowl. Follow this up by roughly chopping your tomatoes and adding them in. You will want to thinly slice your jalapeno and chop up your cilantro to add to the mix. Squeeze in your lime juice and mix the ingredients together thoroughly. Feel free to add some crushed red pepper if you want more bite than your jalapeños are currently providing.
And there you have it! Fresh, exceedingly easy guacamole. [2]
Resource:
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC10073249/
[2] https://www.nfcr.org/blog/the-strength-of-avocados-to-fight-cancer/
