All about avocados
Avocados have many health benefits, but should be enjoyed in moderation due to their high fat and calorie content.
Did you know avocados are actually a berry, not a vegetable? Creamy and delicious, avocados offer nearly 20 vitamins and minerals, including potassium, folate, B6, and vitamins C and E. Avocados are low in sugar, and they contain fiber, which helps us feel full longer. The many hair and skincare products available that contain avocado oil or extract attest to its exceptional moisturizing properties.
An avocado is ripe when the outside skin is black or dark purple and yields to gentle pressure. Store at room temperature or once ripe, refrigerate to slow the ripening process. Wash them before cutting so dirt and bacteria are not transferred from the knife onto the pulp.
One avocado is actually three servings due to the high fat and calorie content. While it is monounsaturated fat, which helps lower bad cholesterol, moderation is still recommended. Spreading a third of an avocado on toast will feel like plenty! Sprinkle everything bagel seasoning on for extra flavor.
As for storing avocados once they have been cut, there are many suggestions for keeping them from browning. Experts suggest squeezing lemon juice on the pulp and wrapping the avocado (with the pit) in plastic wrap, while some suggest submerging it in water. Silicone storage containers, or “avocado huggers,” minimize air exposure.
According to Harvard Health, avocados may help ward off cancer, arthritis, osteoporosis, depression and inflammation. February is American Heart Month and avocados are excellent for heart health. Studies show eating just two servings a week can lower heart disease risk by 16-21%, especially when replacing less healthy fats like butter or cheese.
The nutrients in avocados can also help maintain healthy digestion due to the fiber, and blood pressure due to the potassium. Avocados support vision and eye health because they are rich in antioxidants that protect eyes from blue light and oxidative stress.
Avocado oil is an excellent neutral oil for cooking and has a higher smoke point, making it ideal for high-heat cooking.
Besides guacamole, avocados can be blended into creamy smoothies, dressings and even chocolate mousse or pudding, replacing the butter or oil. Avocado halves can be grilled and stuffed with tuna, chicken salad or salsa.
Article and photo by Lisa Nicklanovich
