Avocados are popular and loved by many. But how much do you know about the creamy green fruit (yes, it’s a fruit!)? Are there avocado health benefits you should know about? Where do they come from? And are they sustainable?
You can find avocados almost everywhere, from grocery stores and farmers markets to your neighbours’ or family’s backyard. Once considered a delicacy, this green tree fruit is now a common addition to tables and menus all over the world. People’s love affair with avocados has gained traction in recent years. The growth in sales outpaces that of any other fruit. And in 2015, The Washington Post dubbed avocados “America’s new favorite fruit.” But long before 2015, I can tell you, this has been the favorite fruit, especially at breakfast.
What Is an Avocado?
The avocado is an evergreen, tropical tree with green, pear-shaped, nutrient-dense fruit. The term avocado refers to both the tree and the fruit. Avocados come in hundreds of different varieties. And the tree is a member of the flowering plant family, Lauraceae.
The fruit itself is technically a berry containing one large seed. But keep in mind that the scientific definition of a berry (a fruit derived from the ovary of a single flower) varies from common usage. Botanists will tell you that eggplant is a berry and a strawberry is not. So I wouldn’t jump at a berry cobbler made by a botanist! While they aren’t sweet, avocados are a satisfying and versatile food with a creamy, buttery texture. And they have a rich flavor from the high-fat content.
Avocado Health Benefits: The Skinny on This Healthy Fat Fruit
Avocados offer an abundance of fiber, potassium (more than a banana!), and vitamins B6 and C. They’re also rich in folate, which can boost your mood! But any way you slice it, the nutrients avocados offer the most of is fat. In fact, one cup of avocado provides 21 grams of fat. The type of fat found in avocado, therefore, matters a great deal. And it’s mostly a mixture of monounsaturated and polyunsaturated fats.
Polyunsaturated fats are essential. This means they’re necessary for your body to function, but it can’t make them itself. Your body uses these fats to build cell membranes and the covering of nerves. And they’re also needed for blood clotting and muscle movement. Monounsaturated fats are similar to the fats found in olive oil. Some studies have linked them to reduced inflammation, lower risk of heart disease, and anti-cancer effects.
While many people debate the health effects of specific types of fat, I think that’s a bit like debating whether a trumpet is a good instrument. Taken by itself, it’s arguable. But when it’s in a talented band, playing excellent music, the equation can change considerably. To me, avocados are a bit like one of the finest orchestras ever assembled. They’re not only delicious — but they also contain a fabulous and nutritious symphony of components that combine to create a nourishing, satisfying (and, in my personal opinion, delicious!) result. And unlike, for example, avocado oil, a cup of avocado provides 10 grams of fiber.
When Is an Avocado Ripe?
As many avo-lovers are aware, avocados can ripen quickly — often too quickly! Most of us know the pain of forgetting about an avocado and then realizing it’s become too mushy to eat.
So how do you know when your avocado is ripe? It does depend on the variety. Hass avocados grow darker as they ripen, but so-called greenskins keep their color. To determine ripeness, gently squeeze your avocado with all fingers. If a slight amount of pressure causes it to “give,” it’s ready!
Don’t press avocados with your thumb, though. It can bruise the fruit. (That technique is why many supermarket avocados end up ruined.) The human thumb is the natural enemy of the avocado!
You can also peel back the small stem or cap at the top of the avocado. If it comes away easily and if you find green underneath, you’ve got a good avocado that’s ripe and ready to eat. And with a thicker-skinned or hard-shelled variety, you can pull out the little cap and stick a toothpick in. If it’s soft, the avocado is ready to eat!
If you are picking avocados directly from the tree, first shake the fruit to feel if the seed is loose. If so, then it’s the perfect time to pick it and if nit, leave until ripe.
How to Store Avocados
For storage, keep avocados at room temperature until they’re ripe. If your avocado is ripe, but you’re not quite ready to eat it, put it in the fridge. They’ll usually keep that way for three to five more days. To speed up the ripening process, put your avocado in a brown paper bag and add an apple. If you have half an avocado or it’s already cut up, squeezing a little lemon juice on it will help keep it from browning.
15 Ways Avocados Can Support Your Health
Avocado health benefits are extensive and include:
- Avocado eaters tend to be healthier.
- Avocados can help you better absorb antioxidants.
- Avocados may help prevent and treat cancer.
- Avocados can reduce your risk of heart disease.
- Avocados may aid in weight loss.
- Avocados may boost brain health and memory.
- Avocados may help lower the risk of depression.
- Avocados can help prevent neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.
- Avocados can keep your eyes healthy as you age.
- Avocados can help prevent gum disease.
- Avocados can help ease osteoarthritis.
- Avocados can combat metabolic syndrome.
- Avocados can help prevent food poisoning.
- Avocados can help reduce liver damage.
- Avocados can be great for pregnant women.
