There are a lot of various vitamins and nutrients that we as humans should consume daily basis, so we look for food that serve our multiple needs, rather than doing so on an individual basis. Meet the avocado: a fruit that contains several healthy, disease fighting elements. Avocados are native to Central and South America and have been cultivated in these regions since 8,000 B.C. In the mid-17th century, they were introduced to Jamaica and spread through the Asian tropical regions in the mid-1800s. Cultivation in United States, specifically in Florida and California, began in the early 20th century.
Below are the many benefits of avocados, as well as some of the easiest ways to enjoy them.
- Avocados contain monosaturated fatty acids including oleic acid, a monounsaturated fat that may help to lower cholesterol which has also recently been shown to offer significant protection against breast cancer.
- Avocados are a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke.
- One cup of avocado has 23% of the Daily Value for folate, a nutrient important for heart health.
- Enjoying a few slices of avocado in your tossed salad, or mixing some chopped avocado into your favorite salsa will not only add a rich, creamy flavor, but will greatly increase your body's ability to absorb the health-promoting carotenoids that vegetables provide.
- Not only did adding avocado to a salad of carrot, lettuce and baby spinach or to salsa greatly increase study participants' absorption of carotenoids from these foods, but the improvement in carotenoid availability occurred even when a very small amount-as little as 2 ounces-of avocado was added.
- Oral cancer is even more likely to result in death than breast, skin, or cervical cancer, with a mortality rate of about 50% due to late detection, according to Great Britain's Mouth Cancer Foundation. Avocados may offer a delicious dietary strategy for the prevention of oral cancer.
More about preparing and eating an avocado
- A ripe, ready to eat avocado is slightly soft but should have no dark sunken spots or cracks.
- If you have used a portion of a ripe avocado, it is best to store the remainder in the refrigerator. Store in a plastic bag, wrap with plastic wrap, or place on a plate and cover with plastic wrap. Sprinkling the exposed surface(s) with lemon juice will help to prevent the browning that can occur when the flesh comes in contact with oxygen in the air.
- A firm avocado will ripen in a paper bag or in a fruit basket at room temperature within a few days. As the fruit ripens, the skin will turn darker. Avocados should not be refrigerated until they are ripe. Once ripe, they can be kept refrigerated for up to a week. If you are refrigerating a whole avocado, it is best to keep it whole and not slice it in order to avoid browning that occurs when the flesh is exposed to air.
- Use a stainless steel knife to cut the avocado in half lengthwise. Gently twist the two halves in opposite direction if you find the flesh clinging to the pit. Remove the pit, either with a spoon or by spearing with the tip of a knife. Place the halves face down, then peel and slice. If the flesh is too soft to be sliced, just slide a spoon along the inside of the skin and scoop it out. You can prevent the natural darkening of the avocado flesh that occurs with exposure to air by sprinkling with a little lemon juice or vinegar.
- Spread ripe avocados on bread as a healthy replacement for mayonnaise when making a sandwich.
Avocado Recipes
Crab and Avacado Recipe
Ingredients:
- 6 oz of crab meat
- 1 medium avocado
- 1 clove garlic, crushed
- 1 tablespoon of lemon juice
- Pinch of sea salt and freshly ground black pepper, to taste
- Pinch of paprika
- Spring onions, for garnishing
Preparation Instructions:
Mix together the lemon juice, crushed garlic, paprika, salt and pepper. Peel the avocado and remove the stone. Mash the avocado flesh together with the mixture. Gradually mix in the crab meat. Chop the spring onions and add as a garnish. Serve as desired.
Avocado Pineapple Smoothie
Ingredients:
- 1 medium ripe avocado
- 1 ½ cups of fresh pineapple
- 1 ½ cups of orange juice
- 1 tablespoon of honey
- 2 teaspoons of lime juice
- ¼ teaspoon of coconut flavoring
- 2 ice cubes
Preparation Instructions:
Peel and slice the avocado and pineapple into small chunks. Combine with rest of ingredients (except the ice cubs) and puree in a blender until smooth. Add the ice cubes and blend again.
Guacamole
Ingredients:
- 3 avocados - peeled, pitted, and mashed
- 1 lime, juiced
- 1 teaspoon salt
- 1/2 cup diced onion
- 3 tablespoons chopped fresh cilantro
- 2 roma (plum) tomatoes, diced
- 1 teaspoon minced garlic
- 1 pinch ground cayenne pepper (optional)
Preparation Instructions:
In a medium bowl, mash together the avocados, lime juice, and salt. Mix in onion, cilantro, tomatoes, and garlic. Stir in cayenne pepper. Refrigerate 1 hour for best flavor, or serve immediately.
Kristen Putch - Marley has been a freelance writer since 2006, covering travel, food, health, fitness and women's issues for a variety of publications. ...
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