The Amazing Avocado

Although most often used as a vegetable, avocados are actually a fruit. How could this unusual fruit with the green, bumpy flesh and buttery-textured interior be considered “amazing?” Here’s how:

• Avocados contain a specific monounsaturated fat called oleic acid. This fat has been shown in research to have some protective effects against breast cancer. Even though avocados offer high nutrition and heart-healthy monounsaturated fats, their major drawback is that 85% of their calories come from fats and a 4 oz. serving (roughly 1/2 an medium avocado) is 200 calories! The secret to enjoying avocados is to enjoy them regularly but in small amounts because they are one of nature’s most antioxidant rich foods.
• Avocados contain various antioxidants such as carotenoids and vitamin E. In laboratory studies an avocado extract was shown to inhibit prostate cancer cell growth. The effect was not the same when the components were separated out and used individually.
• Heart health is a benefit of eating avocados since oleic acid has also been shown in some research to help lower total cholesterol and LDL (bad) cholesterol while raising HDL (good) cholesterol.
• Avocados are excellent sources of potassium which can help lower blood pressure, and folate which has been shown to be protective in heart health.
• Avocados are also rich in vitamin K, copper, and vitamin B6.
• At the table, avocados make an excellent addition to salads, dips, and as a spread in place of other condiments on a sandwich. Avocados can also be enjoyed most simply by cutting in half, removing the large pit, and eating with a spoon right out of the flesh.
• Unlike most fruits, avocados do not ripen on the tree. Avocados can hang on the tree without ripening for over 6 months. Once they are picked, however, they will ripen in a few days. Avocados are ready to eat when they give slightly when squeezed. Beware of soft spots - these can be brown and bitter bruises under the skin. 
• Once the avocado flesh is exposed to air, it begins to oxidize and become bitter. The seed contains an enzyme that slows this process, so saving this section and wrapping it in saran wrap will give you several more days to eat this other half. As a matter of fact, if you only plan to use a small amount, you can scoop that amount out and put the two halves back together and then wrap the whole fruit in saran wrap and put in the refrigerator. An avocado will stay delicious and ready to serve when kept this way for several days.

As simple as the the avocado may appear from the outside, it packs a beneficial punch into a healthful diet.

Don’t let the calories keep you from eating and enjoying this amazing fruit.