Off a diet

Non-diet nutrition & living

Avocados

All the information you need about avocados! Nutrition facts, health benefits, storage tips and more.

Overview

Avocado is probably the only fruit with such a high fat content. In some countries, like Greece and India, the avocado tree is also known as “butter tree”. In English, its fruit is also called “avocado pear” due to the similarity of shape between the two fruit. Avocados of the Hass variety are sometimes called “alligator pears” because of their dark green color and uneven skin.

The most known and widely consumed varieties are Hass or California and Choquette or Florida. They differ mainly in appearance and in their fat content. Florida avocados have a smooth skin with a bright green color, whereas California ones have a dark green color that darkens even more as they mature. Their skin is harder and lumpy. Their fat content is slightly higher and for some people this equals better taste.

Avocados are climacteric fruits. This means that their ripening continues after harvesting. They are usually collected from trees while still unripe and need to be kept at room temperature for a few days before they are soft enough to be consumed.

History

Mexico is considered to be the homeland of avocados. They have been cultivated in the Central American region since the ancient years. In Europe, they were brought by Spanish explorers in the 16th century. Their commercial cultivation began much later, around 1950.

In Greece, the first seeds came directly from the United States in the early 19th century. The first attempts at large-scale cultivation began in Crete in the 1960s. Today the island of Crete has the largest production of avocados in Greece.

Season

Early winter to late spring (end of November to May).

Nutritional Value

Rich in Monounsaturated Fatty Acids, mainly oleic acid.
Rich in Vitamins K, E, B5, B6, Niacin and Folate.
High content of antioxidants such as vitamin E and carotenoids, mainly lutein and zeaxanthin.
Very good source of potassium, phosphorus and fiber.
High caloric value due to its high fat content. (An average avocado has about 230 calories.)

It should be noted that the content of avocados in nutrients, especially phytochemicals, depends on the ripening degree and the time of harvest. According to a specific study, the fruit collected in spring – at the end of their season – as well as those that are left to mature enough on the trees are richer in nutrients.

Health Benefits

Avocados, due to their high content in various phytochemicals, have a high antioxidant capacity. In several studies, they have also been attributed with antibacterial properties.
They protect the health of the heart and blood vessels due to their content in “good”, monounsaturated fatty acids, antioxidants and potassium. Additionally, they are high in fiber and help lower cholesterol.
Fiber also helps in dealing with constipation and improves the health of the digestive system.
Their potassium content helps regulate blood pressure.
The carotenoids they contain, lutein and zeaxanthin, protect eye health.
The phytochemicals contained in avocados protect the skin and the whole body from damage caused by the aging process. Studies have also shown that they have anti-inflammatory and anti-cancer properties.
They have a low glycemic index and in combination with their fiber content, they are an ideal fruit for patients with Diabetes Mellitus. In addition, frequent consumption of avocados helps with the prevention of diabetes in healthy people.
Research has shown that daily consumption of avocados as part of a healthy diet can help maintain a healthy weight and therefore prevent obesity. In addition, it protects against the risk of metabolic syndrome.

Storage

Avocados are a relatively hardy fruit, as long as they are harvested long before they are fully ripe. If the avocados we find in the market are too soft, they have probably ripened in the store or the warehouse of the farmer. These avocados should be consumed immediately or kept in the refrigerator for 2-3 days. We prefer to choose fruit that have just begun to soften – their skin slightly yields under pressure – which we can leave on our kitchen counter at room temperature to ripen in 4-5 days.

If we need ripened avocados immediately and we didn’t find any in the market, we can speed up the ripening process by placing them next to other climacteric fruits, like bananas.

Avocados can also be stored in the refrigerator for about 2 to 10 days depending on the degree of ripeness.

After peeling or cutting, avocados begin to turn brown due to enzymatic reactions that occur when they come in contact with air. Lemon juice can delay this process. Also, if we want to consume only half of the avocado, we can cover the part that contains the seed with plastic food wrap and keep it in the refrigerator for a day.

Uses

Avocados are usually eaten raw, although there are a few recipes that ask for slightly cooked avocado.

Guacamole: Probably the most famous avocado recipe in the world! It comes from Mexican cuisine and has its roots in the eating habits of the Aztecs. It’s a kind of sauce or dip and its main ingredients are mashed avocado and salt. In the traditional recipes, they also add ingredients like lime juice, coriander, onion, tomato and Jalapenos peppers.
In salads: Avocados pair well with most green vegetables in raw salads but also with many grilled, boiled or steamed vegetables. Lemon juice is usually added to salads that contain avocado not only because of their successful taste combination but also to avoid the browning process.
Avocado toast: Another recipe that has been loved by healthy eaters everywhere. Freshly baked bread with mashed or sliced avocado, accompanied by ingredients such as various types of cheese, egg, hummus, tomato, etc.
Sweets: The “buttery” taste of avocado pairs well with many sweet recipes such as creams, puddings, etc.
Baking: Mashed avocado can be used as a substitute for butter – a part of it or the whole amount – to reduce the saturated fat and make the recipe healthier and lighter. This technique can be used for cookies, muffins, cakes, biscuits and other dough or batter products.
Vegetarian Recipes: Its high fat content makes it an ideal ingredient for replacing animal fat in many vegan and vegetarian recipes.