Fresh avocados, with tape measureCredit: Hariadhi / Wikimedia Commons / CC BY-SA 2.0 license

Top Nutritional Benefits

When it comes to healthy eating, avocados are the pick of the crop.

Containing excellent quality nutrition, these fruit are a natural energy food that nourish and enrich the body.

Along with high levels of monounsaturated fats, avocados offer vitamins A, C, E, K and B, as well as folate, fiber, potassium and carotenoids.

Featuring anti-inflammatory qualities, they are also beneficial in promoting good cardiovascular health. and lowering cholesterol levels. They are especially ideal for anyone who is on a restricted diet and needing to minimize sugar content and carbohydrates. Rated low on the glycemic index, avocados are recognized for their ability to regulate blood sugar levels, and are a helpful ingredient to include in diabetic diets.

Freshly cut avocadoCredit: wordspeller

Choosing & Preparing Avocados

When shopping, it is best to choose avocados that feel relatively soft, without being mushy or bruised. If you are not planning to consume them on the day of purchase, then it is best to choose firmer fruit so they last longer. 

Avocados can always be set aside and left to ripen in a fruit basket over several days. If only using one part of an avocado at a time, the remaining portion can be sprinkled with lemon juice to prevent browning before storing in a refrigerator.

When preparing to eat avocados, the fruit’s rough, dark leathery skin must first be taken off. By cutting through the middle of the avocado lengthwise and removing the large round pit in the center, you can then carefully scoop out the oily green-colored flesh with a spoon, or similar shaped utensil.

If preferred, the flesh of the avocado may be cut into slices with a knife before peeling off the skin. This allows for ease of serving when slices of avocado are required for decorative purposes, such as on the top of salads or on a side dish.

Healthy Recipe Ideas

Natural and wholesome, avocados can be added to sushi, fresh garden salads and simple pasta dishes – vegetarian or otherwise. Originally from Central America, they are a common ingredient in traditional Mexican recipes such as guacamole and salsa. 

Avocados make healthy, nutritious dips that can be enjoyed with crackers at a barbecue or party, or spread on hot toast with a sprinkling of herbs for a lunchtime meal. A healthy sandwich option includes slices of avocado on wholegrain bread with chicken, mesclun and tomato.

There are many ways this green healthy fruit can be included in your dining experience. Typically eaten raw, avocados are simple to prepare – no cooking is involved. Experiment and see what works and tastes good to you – your health is worth it!