Veggies and Fruit

A Guide to Avocado

a pair of hands holding up the two halves of an avocado up to the camera

Avocado, also known as alligator pear, is native to Mexico but grows in subtropical and tropical regions around the world. Avocado is a pear-shaped fruit that contains a single seed and has a non-edible skin. It may have the shape of a sphere or egg. It is bright green in color, but the Hass variety is purple-colored. The avocado flesh is smooth, creamy and yellow or yellowish-green with a mild taste.

Avocados are rich in vitamins and minerals and contain healthy fats. They are used in salads, sandwich fillings, smoothies, dips such as the guacamole or sprinkled with salt and eaten right out of the skin.

avocado salad

Some Interesting Facts about Avocados

  • Generally, supermarkets sell small or medium sized avocados, but avocados can be as long as 8 inches and can weigh between 3 and 35 oz.
  • Consumption of avocados in the US has increased steadily over time and from the years 2000-2016, it has tripled to stand at 8 pounds per capita.
  • Mexico is the world’s largest producer of avocados, accounting for 45% of the world’s avocado supply.
  • The liquid from avocado seeds was used as ink by conquistadors.

avocado cut in half and two croissants

Let us now look at some health benefits of avocados.

  • A Superfood

Avocados contain over 20 different minerals and vitamins. They are a rich source for vitamin E and vitamin B as well as mineral like potassium, copper and iron. As avocados are densely packed with nutrients, they are regarded as a superfood.

  • Nutrient Booster

Avocados are one of those unique fruits that act as “nutrient boosters”. This means they help the body in absorption of vitamins and minerals. Avocados aid in absorbing vitamins K, E, A and D.

  • Contain Healthy Fats

The caloric content of avocados comes from fats. Luckily, these are healthy fats (monounsaturated fats). That means they are good for your body and even aid in lowering cholesterol levels. Apart from this, the oleic acid present in avocados also reduces inflammation.

thinly sliced avocado served with boiled eggs and toast

  • Regulate Blood Pressure

According to studies, higher intake of potassium helps in regulating blood pressure. This is further helpful in avoiding heart attacks and heart strokes. Avocados contain high amounts of potassium and thus including them in your diet can help maintain your blood pressure.

  • Good Source of Fiber

Avocados are rich in fiber. According to the 2010 Dietary Guidelines, Americans need to increase their fiber intake. Fiber from natural food sources may be helpful in overcoming obesity, diabetes and heart diseases. In addition, it promotes gut health and aids in digestion. 20% of the DV of fiber can be obtained from one-half of an avocado. To read more about dietary fiber, click here.

  • Improve Eye Health

Antioxidants such as lutein and zeaxanthin play a vital role in maintaining eye health and are found in avocados. Regular consumption of avocados not only improve your eye health but also protect your eyes from diseases such as cataracts. Sweet potato is another vegetable that is good for eye health.

  • Relief from Arthritis Pain

Arthritis is a condition in which joints of the body swell and become stiff. It is a lifelong condition that is very painful. The pain in the joints can be relieved by using avocado oil in combination with soybean oil.

  • Help in Losing Weight

Avocados have a high caloric content, yet they can be helpful in losing weight. The reason is that they also have a high fiber content and are very filling. People who eat avocados feel satiated and are likely not to eat again for 5 hours. Hence, eating avocados can help reduce weight over time. If you are looking for other options for weight loss, read this.

toast with avocado spread

  • Nutrition Chart

According to USDA, 100 grams of avocado (1/2 avocado) contains:

  • Calories: 160
  • Total Carbohydrate: 3% of Daily Value (DV)
  • Dietary fiber: 28% of DV
  • Cholesterol: 0% of DV
  • Total Fat: 23% of DV
  • Protein: 4% of DV
  • Potassium: 13% of DV
  • Vitamin C: 16% of DV
  • Vitamin B-6: 15% of DV
  • Vitamin A: 2% of DV
  • Magnesium: 7% of DV

Checking for Ripeness in Avocados:

Most avocados available at supermarkets are unripe and require some days sitting at your shelf before they can be eaten. Green varieties of avocados turn purple when they ripen, but the color change is not very apparent in the purple variety of avocados. So, a better way of checking for ripeness in avocados is to apply a gentle pressure and see if they yield or not. Ripe avocados are soft to the touch and can be refrigerated for a day or two.

If your avocados are hard and stiff, you can store them in a paper bag along with a banana to quicken the ripening process. Alternatively, unripe avocados can be kept in a refrigerator to prolong the ripening process.

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Where to Buy

Primal Kitchen Mayo with Avocado Oil, 12 oz

Chosen Foods 100% Pure Avocado Oil Spray 6 oz. (6 Pack), Non-GMO, 500°F Smoke Point, Propellant-Free, Air Pressure Only for High-Heat Cooking, Baking and Frying

Avocado Freeze Dried Fruit Powder Natural Superfood (16oz)

Good Health Avocado Oil Kettle Style Lime Ranch Chips 5 oz. Bag (4 Bags)

Beech-Nut Stage 2 Baby Food, Just Mango/Apple/Avocado, 4.0 Ounce (Pack of 10)

BeauKON Avocado Nourishing Overnight Mask, Hydrating and Moisturizing Sleeping Mask, Plump and Supple Skin, All Skin Types (2.36 Oz)

Kumana Avocado Sauce, Original Jalapeño. A Keto Friendly Hot Sauce made with Ripe Avocados and Chili Peppers. Ketogenic and Paleo. Sugar Free, Gluten Free and Low Carb. 13.1 Ounce Bottle

 

Avocado Products:

Let us now look at some avocado products.

1. Primal Kitchen Mayo with Avocado Oil

This mayonnaise is not only made from avocado oil but also from 100% natural products. The eggs and vinegar used to make this jar of mayonnaise are free from GMOs which contributes to the rich, classical taste of the mayonnaise. It is free from artificial preservatives, flavors, colors and unhealthy fats. It is also gluten-free and sugar-free. Apart from eggs, no dairy item has been used to make it. Add to this the antioxidant properties of avocados, their nutrient-absorbing ability and high percentage of vitamin E, and even mayonnaise becomes a healthy choice. You can use this as a dip or in sandwiches as much as you want, without worrying about adverse health effects.

2. Chosen Foods Avocado Oil Spray

If you are looking to adopt a healthy lifestyle or have already adopted one, then you must know how important it is to cook your own food using fresh and natural ingredients with little oil. This all-natural avocado oil spray is a great item to have in your kitchen as, unlike other oil sprays, it is completely devoid of additives. This non-GMO oil spray is made purely from avocado oil which is rich in nutrients and is one of the healthiest cooking oils. The healthy fats in avocado oil are good for the heart and its nutrient content make it an ideal choice for your kitchen.

3. Avocado Paradise Powder

This avocado powder is a quick answer to your avocado needs. Just add this powder to your smoothies, dips, baked goods or fresh juice to get all the nutrients from avocados without any hassle. This 8 oz packet of avocado powder should be stored in your freezer to prevent spoilage. It is made from natural products and hence, it is gluten-free, GMO-free and does not have any artificial preservatives or flavors. As avocados are rich in nutrients and antioxidants, this serves for a great source of antioxidants as well as vitamins B1, B2, B3 and zinc, iron, phosphorus and magnesium.

4. Good Health Avocado Oil Chips

Who said snacks cannot be healthy? This packet of chips is made with 100% avocado oil. That means it has up to 30% less fat than regular chips. What makes this snack ultra-healthy is that it is gluten-free. Moreover, no preservatives or colors have been artificially added to it. It also does not contain any GMOs. The fat content of these chips is composed of healthy fats and they contain zero trans-fat. The avocado oil is famous for its antioxidants and beneficial nutrients, and that is an added benefit of eating these crunchy, delicious chips.

5. Beech Nut Baby Food

This baby food is made from mangos, apples and avocados. It is made from 100% natural ingredients and is free from preservatives and additives. It is free from GMOs and is prepared from fresh/frozen fruits. You can feed it to your baby from six months of age and ensure he/she eats healthy, whole, nutritious and tasty food.

6. BeauKON Avocado Face Mask

This refreshing avocado face mask is made from avocado oil and fruit and is an overnight mask. Avocados help in hydrating the skin and the mask locks the moisture from avocados on the skin, keeping the skin hydrated throughout the night. Avocados consist of high amounts of vitamins B, D, A, C and E which help in regenerating skin cells and keeping the skin supple. The antioxidants and fatty acids in the avocado oil and extract keep the skin elastic and smooth, providing nourishment to it through the night.

Before applying this mask, you will need to clean your skin. You should apply the mask on your face in circular motion and wash it out carefully in the morning. It will moisturize and hydrate your skin.

7. Kumana Avocado Sauce

This jalapeno flavored avocado sauce is made with chili peppers and avocados. This sauce is gluten-free, sugar-free and is low in carb content. That means you can still treat your taste buds while remaining on track with your fitness goals. If you are following Keto or Paleo, you will be happy to know it is approved by both diets. The nutrient-filled, healthy and tasty sauce goes with eggs, steaks and marinated chicken. You can also use it as a mayonnaise substitute in sandwiches and salads.

Conclusion:

To summarize, avocados are densely packed with mineral and vitamins, and contain healthy fats. They contribute towards keeping your heart healthy, making weight loss easier and are also a treat to your taste buds.

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