Go For the Avocados
While avocados are relatively new to the Unites States, this fruit has a very long history. Avocado seeds were found buried with Incan mummies dating back to 750 B.C. and there is evidence that avocados were cultivated in Mexico as early as 500 B.C. But it wasn’t until 1871 that avocados were first successfully introduced to the U.S. with trees from Mexico.
One Little Fruit, So Many Benefits
Since that time, avocados have enjoyed the reputation of being a very important part of a healthy diet as well as crucial to helping prevent and fight disease.
That’s because one-fifth of a medium avocado, or about one ounce, has 50 calories and contributes nearly 20 beneficial nutrients to the diet, including 4% of the recommended Daily Value (DV) of vitamin E, 4% vitamin C, 8% folate, 4% fiber, 2% iron, 4% potassium, with 81 micrograms of lutein and 19 micrograms of beta-carotene, both of which help fight disease. Avocados are also rich in monounsaturated fat, which helps lower cholesterol and contributes to healthy blood flow. And they are full of active compounds that might help prevent cancer.
Avocados also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in foods that are eaten with the fruit. Researchers from Ohio State University recently reported that pairing avocados with salsa or salad allows for better absorption of antioxidants in those foods. The lycopene in tomatoes or the beta-carotene in carrots may be better absorbed if avocados are also included in the mix.
Selecting, Peeling & Storing
So, the next time you’re shopping, don’t pass by this super food. Here’s how to select, peel and store them:
An unripe avocado will be hard and light green in color. Ripe, ready-to-eat fruit will look dark green or black and will feel firm, yet yield to gentle pressure. (Avoid avocados with dark blemishes on the skin.)
To ripen an avocado, place the fruit in a plain brown paper bag and store at room temperature (65-75° F) until ready to eat (usually two to five days). Soft, ripe, uncut avocados can be refrigerated until they are eaten, but not for more than two or three days.
To peel an avocado, cut it lengthwise around the seed, and then rotate the halves to separate. Remove the seed by sliding the tip of a spoon gently underneath it and lifting it out. Finally, scoop out the avocado meat with a spoon. To store cut fruit, sprinkle it with lemon or lime juice or white vinegar and place in an airtight container in the refrigerator.
More Than Guacamole
Enjoy avocados in everything from omelets and soups to salads and sandwiches. Here are some of our favorite avocado recipes:
Tortilla Soup
Spinach and Avocado Salad
California Chicken Sandwich