Avocados, also known as alligator pear or butter fruit, are actually a fruit, not a vegetable. Avocados are one of the earliest fruits consumed in Mesoamerica, first found in Central Mexico about 10,000 years ago. From there, the avocado was dispersed from North to South America, Europe, then rest of the world.
Avocados are now one of the most important, popular, traded tropical fruits in the world. Mexico is still the major producer of avocados, which is one of the reasons we can find avocado in many Mexican cuisines. In this article, we will discuss everything you know and don't know about avocado.
Avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). It is true the avocado is a high-fat food - one of the fattiest plant foods in the world - but the majority of fat from avocados is MUFA, which is also the major component in olive oil, canola oil, almonds, walnuts, salmon and tuna. Research indicates MUFA could help increase the high-density lipoprotein (HDL), also called "good" cholesterol, and help get rid of your low-density lipoprotein, also called bad cholesterol, which will lower the risk of cardiovascular disease.
Avocados are also a naturally nutrient-dense food and contain nearly 20 vitamins and minerals. For example, they include potassium, which helps control blood pressure and improve heart function; lutein, which is very good for your eyes; folate, which is essential for cell repair; and B vitamins, which help prevent infection and improve metabolism. Vitamins C and E and other natural plant chemicals found in avocados might help prevent cancer. Avocado also is a good source of fiber, which helps you feel full longer, helps weight management and prevents gastrointestinal problems.
There are two types of avocados on the market. One is the rough-skinned, almost-black Hass; and the other one is smooth, thin-skinned green Fuerte. Avocados can be used only when fully ripe. Avocados available in the market are almost always shipped in an unripe condition. Test for ripeness by gently pressing an avocado in your hand. If pressing leaves a dent, it means this avocado is very ripe and suitable for mashing.
If you want to avoid choosing an avocado that is brown inside, you can check beneath the edge of the brown button from the stem at the end of the fruit. If it is bright green beneath, that avocado has a pretty green inside. If it is brown, do not buy it. When the avocado is cut, the flesh will turn brown due to oxidation. To avoid it turning brown, you can simply add an acidic substance like tomato, vinegar, lemon or lime juice. If you want to ripen avocados slowly, keep them in the refrigerator up to two weeks. You also can freeze avocados, but they are best frozen as a puree. The texture of the avocado is the same as a fresh avocado once it thaws.
Avocados are also easy to prepare. You can use a medium or large knife to cut the avocado in half, rolling the avocado so you cut around the center seed. Twist the two halves to separate, then use a spoon to remove the seed from the center and scoop the whole avocado flesh out from the shell. Add avocado to any regular meals such as breakfast sandwiches, salads, tacos, salsa, guacamole, burritos, sushi and deviled eggs.
Remember avocados actually have a lot of calories due to high-fat content. One-fifth of a medium avocado - about 1 ounce - contains 50 calories. If you eat them in moderation, they will provide a lot of health benefits. But if you eat too much, it will cause excessive weight gain.
Lu Anderson is a clinical dietitian with a master's degree in medical nutrition from Saint Louis University. She works as a clinical dietitian at St. Mary's Hospital in Jefferson City and Audrain, including both inpatient and outpatient services to help people with a variety of illnesses learn how to use food to improve their symptoms and quality of life.
AVOCADO CORN SALAD
1 medium avocado, diced
3/4 cup frozen corn, thawed
1/2 cup quartered grape tomatoes
1 tablespoon chopped fresh cilantro
2 teaspoons lime juice
1/4 teaspoon kosher salt
Toss avocado, corn, tomatoes, cilantro, lime juice and salt in a medium bowl.