Avocados are technically a fruit, not a vegetable, but traditionally we’ve treated them more like a vegetable, including how we prepare them – with a savory flare. They’re thought to have originated in Mexico and in Central and South America, where as today, they are cultivated in many parts of the world. Avocados are also known as an ‘alligator pear’ because of its green, thick, and uneven skin, and its pear-like shape.

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The avocado has an unmistakable seed in its center, and the flesh is an elegant yellowish-green color, with a smooth, buttery texture and rich flavor. Not only are avocados amazing-tasting, they’re also rich in nutrients and phytochemicals.

 

Health benefits

Like all plants, avocados contain vitamins and minerals. Beyond the basics, avocados also contain phytonutrients, plant compounds with far-reaching health-promoting properties.

Avocados are very high in potassium, an essential mineral essential for normal blood pressure, helping to reduce the risk for cardiovascular disease in general, including strokes. In fact, a medium avocado has about as much potassium as two medium bananas.

Avocados are also rich in folate, a B-vitamin that benefits women of child-bearing age, as it reduces the risk for neural tube defects, a common birth defect. Folate, along with vitamins B6 and B12, help to reduce homocysteine, an amino acid like molecule that when elevated, is a risk factor for cardiovascular disease.

One of the more impressive attributes is the fiber content; one medium avocado has a whopping 9 g, which is great news, since the average daily intake for most adults is in the 14-18 g range, much less than the recommended 25 g for women and 38 g for men.

There is also a fair amount of magnesium, vitamins K, B3, B5, E and the carotenoids beta-carotene, lutein, and zeaxanthin – all of these carotenoids are antioxidants, and beta-carotene also serves as a potential source of vitamin A.

Avocados are probably best known as being a rich source of mono-unsaturated fat, which is heart-healthy and contributes to diabetes management and healthy aging.

How to buy and store

A ripe, ready-to-eat avocado is slightly soft to the touch – it shouldn’t be very soft or “squishy”. Firm, under-ripe fruit can be ripened at home, by simply leaving it on the counter for a few days, although some suggest putting it in a paper bag. Be sure to check on a ripening avocado often, to avoid over-ripening. Once ripened, the fruit can be put in the refrigerator for preservation for several days; storage results are best if the avocado sits either cut side down on a plate, or wrapped in plastic. Some of the browning that can occur may be minimized by sprinkling some lemon juice on the exposed flesh – this browning just alters the color and to some degree the flavor, but not the nutritional content.

Including avocados in your diet is easy

Adding the goodness and yummy taste of avocados is easy

  • Top any thick soup or chili with chopped avocado
  • Add some to a smoothie; it will add a nice richness and thickness
  • Make guacamole and use as a vegetable dip or cracker spread, or use instead of butter or mayonnaise in your favourite sandwich
  • Add chopped to any salad – or easier still, instead of chopping, use a spoon and scoop the flesh straight from the skin
  • Sprinkle with sea salt and eat as a snack
  • Top eggs, any style, for added flavor and texture
  • Add to fruit salad – yes, fruit salad. Avocado goes well with apples, pears, or grapes.

Learn more about the right foods to eat and healthy meal plans.

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Comments 13

  2. Deborahjjhayes

    If you pop off the little end of the avocado it should be green under it not brown if it is ripe! Mash the avocado and add 1 Tbs of salsa , salt, and pepper for a great guacamole. Great with whole grain crackers from Sam’s.Great mixed with the hard boiled yolk of and egg for deviled eggs, great on toast with turkey bacon! I LOVE avocado!

  7. Bringstone

    I love to make a chili butter out of them – mince your favourite chili and scoop the avocado flesh onto a plate – use a fork to mash the flesh – not too smooth – leave it a bit chunky while adding chili. Use on wholemeal toast like butter or spoon it into celery sticks – great snack food. Slice of tomato on top makes for filling light meal.

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