Avocado nutrition, facts and recipes. Find out why you should be eating avocados.
Lets just put this out there, I love avocados and I think they’re one of the world’s greatest foods. Anyone else feel the same?
You may have noticed on the seasonal fruits and veggies list I shared 10 Reasons Why You Should Be Eating Seasonally , avocados were not included. It actually seemed wrong not to include them, but the general consensus seems to be that avocados are [sort of] in season all year. The specific season depends on the type of avocado, where they’re being grown and weather and soil conditions.
I eat avocados year around, but I associate avocados as being a spring/summer fruit. Yes, they’re considered a fruit.
Everything you’ve ever wanted to know about avocados.
Research has revealed that individuals with diabetes who ate a diet consisting mainly of avocados, which is high in monounsaturated-fat, had much better management of their blood glucose and triglycerides in comparison to individuals who ate a high-carbohydrate, low-fat diet.
Research has shown that the inclusion of avocado doesn’t compromise weight loss efforts and that the substitution of avocado for margarine or butter can help with reducing calories.
The healthy oils, plus the vitamin C and E combination in avocados help to keep the skin nourished.
A study has provided evidence that a vitamin B(12) cream containing avocado oil could reduce psoriasis symptoms.
A great source of monounsaturated fatty acids.
The oils present in avocado include linoleic acid and oleic acid, which can help lower cholesterol levels. Individuals having high cholesterol that were put on an avocado rich diet for 7 days exhibited a significant reduction in triglycerides, total cholesterol, LDL cholesterol, as well as a considerable increase in HDL cholesterol. Avocados are a good source of betasitosterol, and studies have found that betasitosterol reduces LDL cholesterol.
The fatty acids and antioxidants in avocados give the fruit anti-inflammatory properties which can help to relive osteoarthritis symptoms.
Avocados are a good source of glutathione, a powerful antioxidant critical for a healthy immune system.
Avocados are a good source of zeaxanthin and lutein, which help to protect against cataracts and age related macular degeneration.
Research has revealed that avocados contain potent chemicals which could reduce liver damage.
Avocados have 35% more potassium than bananas. The potassium in avocados helps in controlling blood pressure by reducing the effects of sodium, which can increase blood pressure.
Avocados can help you meet the American Heart Association’s dietary recommendations.
- 6.30 mcg Vitamin K
- 27.00 mcg Folate
- 0.086 mg Vitamin B6
- 2.60 mg Vitamin C
- 0.590 IU Vitamin E
- 152.00 mg Potassium
- 2.00 g Fiber
Nutritional Values (per 100g)
- 160 calories
- 2g protein
- 9g carbohydrates
- 15g fat
Facts You Might Not Know
In other parts of the world, avocados are referred to as “alligator pears” due to their shapes and bumpy, green skin in Spain and Mexico, as well as “butter pears” in India and China.
Avocados grow on trees but they don’t ripen until they’re picked. Avocados must be picked when matured in order to properly ripen. They usually ripen within 1-2 weeks of being picked.
Avocados ripen faster if stored with other fruits, such as bananas and apples. The release of natural ethylene gas stimulates the ripening process.
Avocados can be stored in the freezer. Cut them open lengthwise, remove the pit, scoop out the fleshy fruit and sprinkle with fresh lemon juice (which prevents browning). Store in a freezer-safe glass container and pop in the freezer. When you need one, just let it defrost in a cool bowl of water for about 20 minutes.
The thick skins of avocados provides protection from pesticides so you don’t have to buy organic. Avocados have been rated as one of the safest fruits you can buy that are conventionally grown.
Whether you’re vegan or trying to avoid oils, avocados make a great substitute for butter in baking recipes.
Pump up the fiber and potassium kick and create a creamier texture in your favorite smoothie recipe.
How To Ripen
Place unripe avocados in a brown paper bag with an apple or banana for two to three days until they are ripe.
How To Cut
- Be sure to fully wash the fruit as directed before cutting or slicing.
- Place the avocado lengthwise on a secure surface (place a clean dish towel on your counter or under your cutting board to prevent slipping).
- Hold the avocado securely with one hand.
- Slice slowly down the center lengthwise around the seed, starting at the narrower end.
- Holding the avocado in the palm of one hand, use your other hand to twist and rotate the two halves apart.
How To Store
Sprinkle cut avocado with lemon or lime juice place in an air-tight container or tightly covered clear plastic wrap. Store in your refrigerator for a day.
Quick and Easy Spring Veggie Bowl
Fresh Tomato and Avocado Salad
Vegan Enchiladas with Cilantro Avocado Cream Sauce
Avocado Caprese Salad
Chopped Kale Salad with Pomegranate and Avocado
Mediterranean Grilled Avocado Stuffed with Chickpeas
Quinoa Spinach Avocado Power Salad
Healthy Chocolate Chip Avocado Muffins
Avocado Truffle Chocolates
Healthy Avocado Brownies
Do you like avocados? What are your favorite avocado recipes? What do you consider one of the world’s greatest foods?
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