The little bowl of green goodness sits on the table at the Mexican restaurant or the buffet at your friend’s party, and you simply can’t resist. You pick out the biggest tortilla chip you can find and mouth-watering in anticipation, you scoop up a huge sampling of guacamole dip. You eat the mixture of avocado, tomato, onion and cumin (if it’s made from the classic recipe) and you’re transported to snack heaven.

Native to Mexico and South America, avocados, the main ingredient in guacamole, belong to the same flowering plant family as cinnamon and bay laurel. Also know as alligator pears, because of their shape and their rough green skin, avocados are really large berries containing a single seed of the tree from which it comes.

Avocados have many healthful benefits. They contain a wide variety of health-boosting phytonutrients. One study showed avocados have the ability to lower blood cholesterol levels. According to the California Avocado Commission (www.avocado. org), avocados provide nearly 20 essential nutrients, including fiber, potassium, vitamin E, B vitamins and folic acid. They help your body absorb more nutrients such as alpha and beta carotene and lutein. Avocados have both monosaturated and polyunsaturated fat, making them a good addition to the hearthealthy diet recommended by the American Heart Association. Avocado is also being tested for cancer-prevention possibilities. The World’s Healthiest Foods Web site (www.whfoods.com) says avocado’s anti-cancer properties are related to its unusual mix of anti-inflammatory and antioxidant nutrients. Apparently, avocados support the health of non-cancerous cells by increasing their supply of antioxidant and anti-inflammatory nutrients.

Avocados can promote skin and hair health. Used as a conditioner, it can help prevent hair breakage. Rub crushed avocado on your skin to help regenerate it (be sure to rinse thoroughly).

There are many tasty ways you can incorporate avocados into your diet, besides mixing up a bowl of guacamole. Avocados can be used in salads and both savory and sweet dishes. They often serve as a meat substitute in some sandwiches. Avocados are used in milkshakes and ice cream in some countries. You’ll know if the avocado you choose is ripe if it is firm but yields to gentle pressure as you hold it in the palm of your hand. One bane of avocado lovers is that the fruit browns quickly after it is exposed to the air. To prevent this reaction, add lemon or lime juice to the avocado after peeling it. Chop it, slice it, mash it and say olé! to good taste and good health.

By Tanya J. Tyler, Staff Writer