Avocado: a nutritious fruit that must be in your diet

Avocado (Latin: Persea americana) is a fruit that belongs to the Laurel family. There are dozens of its varieties, varying in size, color, and texture.

They all grow in tropical climates. The popularity of avocados comes down to their creamy, velvety texture and mild flavor, according to bbcgoodfood.com.

Types

Hass and Fuerte avocados are the two main varieties sold in supermarkets. Hass avocados have a dark purple or dark brown color, slightly rough and thick skin, and an oval shape. The Fuerte avocado is distinguished not only by its elongated shape but also by its thin, smooth skin of bright green color. This fruit contains a lower amount of oil, which makes it taste less creamy. In addition, the thin skin of Fuerte is not very strong, so it is often harvested unripe to prevent damage during transportation. As a result, it takes longer to ripen and sometimes does not ripen at all, which is why Hass avocados are considered the best choice.

Nutritional features

Avocados are an excellent source of monounsaturated fats and vitamin E. However, keep in mind that this fruit contains a lot of calories, so it is recommended to eat no more than half of it per day. Those who are watching their weight should consider limiting the amount to 2 pieces per week while increasing the portions of other low-calorie fruits and vegetables.

Avocados have more soluble fiber than other fruits and contain a number of beneficial minerals such as iron, copper, and potassium. It is also a good source of folate, a B vitamin. 100 g of avocado contains about 19 g of fat, of which 12 g are monounsaturated and only 4 g are saturated.

Health benefits

Currently, for a healthy diet, it is recommended to eat foods that contain unsaturated fats (avocados are one of them), as they are healthier than saturated ones.

Studies show that monounsaturated fats help protect against heart disease and lower blood pressure. Avocado oil contains oleic and linoleic acid, so it is recommended as part of a balanced diet to prevent high cholesterol.

There is no doubt that avocados are higher in calories than other fruits and vegetables. However, the amount of fat it contains can make you feel full, which helps regulate your appetite. As research has evolved, avocados have been praised and are considered a good example of a nutritious food.

Along with the benefits outlined above, this fruit is a rich source of vitamin E, as well as a group of carotenes that are believed to help maintain healthy eyesight.

How to choose and store

Avocados are best eaten when fully ripe. To do this, leave it at room temperature for up to a week and check it carefully from time to time. When the fruit is ripe, you will feel soft when pressed lightly. A firm avocado ripens in a paper bag in a couple of days. You can also put it next to bananas. However, be aware that avocados should not be refrigerated until they are ripe. After cutting it, it is worth sprinkling with lemon juice to protect the fruit from darkening. Also, avoid overripe fruits with brown, fibrous flesh, as they will have a bitter taste, which is a sign of rot.