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.
Health Benefits
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.
Nutritional Density
- 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.
Recipes
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
Sources: California Avocado, Nutrition Data, Avocado Central
Do you like avocados? What are your favorite avocado recipes? What do you consider one of the world’s greatest foods?
be the best version of YOU
I love avocado! I especially love it in an egg sandwich!
I love avocado. These recipes look great, pinning! Power of suggestion, now I want one 🙂
Yum – so many benefits of avocado’s! I loved learning more, and who knew they were called “alligator eggs”?! I also didn’t know you could freeze them. Thanks for sharing!
Avocados are my absolute favorite! I read somewhere that if you plant an avocado tree, it will take seven years to produce one avocado. I need to get on that! Great post! Didn’t know you could freeze em. They never last long enough in my house for that!
I haven’t gotten into avocados yet. I’ve tried them but wasn’t thrilled.
This is great! I have recently realized that I like avocado, but I really didn’t know too many ways to prepare them. Thanks!
I am an avocado freak, which is difficult in the midwest. I order a monthly shipment from California, which I love! I like to eat them spread on toast, with salt and pepper and a wee bit of good olive oil. Good bread is a must. I also make a good avocado mousse!
Love love love avocados! I have one in my lunch bag today to just eat as a snack! LOL. I also have been having a lot of avocado toast lately…sooooo yum.
I love how versatile avocados are. Not only are they good for you, but they’re so easy to add to a dish in order to spice up the flavor.
I love avocados! Just stopping over from the bloggers’s pit stop!
Thank you so much for this information. I love avocados but never realized just how little I really know about them. I love them mashed with egg and toast on salad in pasta or rice dishes! I could go on and on. Suffice it to say they are an amazing food.
I loveeeeeee avocados! I try to have at least 1/2 of one per day 🙂 So many benefits and soooo yummy!
I adore avocados, and love this guide you’ve composed! I bake with avocados quite frequently, in addition to eating them plain. My fave quick Avocado snack is to slather on some homemade hot sauce and dig in with a spoon. Yum!
Question: my mom thinks she’s allergic to avocados. Any idea what element within she could be reacting to?
I love avocado!
Unfortunately, I can’t eat too many, or too often because I’ll get a histamine reaction and that’s just no fun.
i wish i liked avocados. i know how healthy and versatile they are!
So many avocado facts!! Pinning!
I am eating avocado as I read this – can’t get enough of ’em!
These were such great facts! I had NO idea you could freeze avacado. I feel like we alwasy use half of one and then the other half gets wasted. I will definitely start doing this!
I LOVE AVOCADOS! We have been on this guacamole kick at home for the past week. What I really want to try is some green juice smoothies feat avocados so this definitely helped! Great post xx felinebykatsaris.com
Coincidentally, I’m eating avocado AS I’m reading this post, haha! My go-to is guacamole, I can’t get enough of it. Second favorite is sliced avocado in homemade vegetarian sushi! (That’s on the dinner menu tonight!)
love love love avocados and did not know you could freeze them! I love them with eggs for breakfast.
I love avocados but because of where I live, I always order them green. When they arrive, I pop them in a bag of flour for a couple days until they ripen. I have a recipe for using avocados as the dressing for a potato salad. It wasn’t too bad but its better if the fruit is not too ripe.
I’m so with you – avocados are one of my favorite foods ever! Such a game changer to find out they can be frozen!!
I love avocado and I hope my tree produces a nice big crop for me! I did not care much for adding it to my smoothie but I will add to just about anything else! 🙂
Avocados are so versatile! We smash them up and put on toast, make into guacomole, add them to smoothies and even make them into a chocolate pudding. We could live on them!
I kind of like guacamole …does that count? I’ve only tried ripe avocado a couple times, and I think I let it ripen too much because it was really mushy. I need to just try them again, but not let them sit for too long before eating. Thanks for the reminders and all the great info!
There are so many benefits to eating avocados and I really like the taste. We add them to so many dishes at home and my daughter thinks it’s a treat. Win, win.
I for sure thought there would be more protein, but none the less we learned something new. Avocados are the food of the goddesses and we love them whole heartedly.
I didn’t learn to appreciate avocados until my 30s and now I think they are so delicious! Thanks for sharing the recipes.
lovely post on avocado,,something i try to eat everyday!
I love avocados. They taste great on sandwiches, instead of mayo or veganaise. I’ve even used them to make a cheesecake, and you would have never known their was no cream cheese.
I feel like I need to do more first hand research on benefits of avocado — yup, that’s right , you can never be too sure!!! #EATALLTHEAVOCADODS
Avocados are one of my favorite foods! I ate them all the time when pregnant and it was the first food we fed our son. He loves them too!
AVOCADO IS ONE OF THE FEW THINGS THAT I DONT HAVE TO BE COAXED TO EAT BECAUSE ITS GOOD FOR ME. I DIDNT’ KNOW SO MANY OF THESE THINGS…. IM KIND OF EXCITED ABOUT FREEZING THEM WHEN THEY ARE IN SEASON FOR A LATER TIME! THANKS SO MUCH FOR SHARING!
Wow, I knew avocados were healthy but until you see it in black and white, you don’t really know just how great they are. Thanks for sharing
Avocados are probably my favorite vegetable. They are so versatile and I think I do eat them year round as well. I didn’t know you could freeze them!
Great info here! I recommend avocados as a first food for the babies I care for in my clinic!
I love avocado, it’s so delicious and goes well with so many different types of food!
Loved how informative this post was! I love avocados! I think I might be obsessed, I eat avocado like everyday. I found interesting all the healthy benefits it contains, some of them I did;t even know.
I love avocado, but one way I won’t use it is things like avocado brownies…when I find a good avocado I want to be able to taste in the final product!
I heart avocados! This guide get basically be my BFF and who knew they were referred to as “alligator pears”…well, now I know!
I absolutely adore avocados! I eat them often as a snack! I had no idea that they are freezer friendly.
I love avocados. By the time I get done eating them with tortilla chips it’s probably not as healthy…haha. I never heard of them referred to as alligator pears….interesting!
Thank you Jill for this informative post on avocados. I learned a few facts that I did not know. I absolutely love avocados and use them with many dishes.
Great guide, Jill! I’ve found that when I have half an avocado with breakfast, I stay fuller longer and aren’t as hangry!
Yum I love avocados. Avocados are very popular in my house and its good to know all of the positive things they have!
Hi Jill,
I love avocado especially in guacamole.
Thanks for bringing your post to the Blogger’s Pit Stop.
Janice, Pit Stop Crew
Jill this wonderful post about Avocados was among the most clicked on The Blogger’s Pit Stop. Congratulations and look for a feature on Friday.
Love this !!! I am learning to love avocados slowly but surely and I saved this for later as well thanks !!!
Great tips. I have to learn to love avocados outside of them being hidden in my sushi.
i love avocados! have you seen the video of how you can prepare and eat the pit of the avocado? i’m a little cautious to try it but am intrigued.
I have stored avocados in lime juice, it does help prolong the life a little. My husband loves avocado.
I can not get enough avocado in my life!!
Thank you for this awesome post!
I always wondered about freezing them and was never brave enough to try!
Avocados for the win!!
Obsessed with avocados!! Avo toast will always be one of my favourite breakfast, but I also love adding it to tuna salad too to add some healthy fats (for Mayo)
Love all the info on here! I had not idea they had different names like that like alligator pears.. to fun!
Avocados are the way to me. They are great in smoothies eaten with a spoon, in chocolate pudding, in salads with rice, in soups. My family is Colombian so avocado is a staple big time.