Avocado Fruit – One of the most favorite fruits that have a lot of health benefits is avocado fruit. There’s a reason why people love this fruit. Avocado has its own distinctive taste which is creamy and not too sweet. The texture is similar to butter or margarine. This fruit is rich in fiber and many good nutrients for our body. It is the best option for your fruit or vegetable salad.
Avocado is enjoyed by many people. They love it so much because it has a great taste and texture. This fruit fits all diets, no matter what. Any eating guidelines you follow, avocado would be a good friend to that. Adding avocado to your meal will enhance the quality of nutrient in it. Unlike most fruits, avocado is low in sugar which is only a gram of sugar per ounce.
One of the things that people look in avocado is its healthy fats. The unsaturated fat content in an avocado is great for your heart. It’s even better than eating the low-fat product. Well, in this article, there will be a lot of information about avocado fruit that would be very helpful for you to know more about this creamy and delicious fruit.
How to Pick the Perfect Avocado Fruit
The important thing you have to know when dealing with fruits is to know how to pick the best one to consume. Whether it’s for salad, dressing, smoothies, ice cream, or any kind of food, you need to know which avocado to choose. You can identify a good avocado from its skin color and texture. Because those always be the indicator for ripeness of fruit. But, the best indicator for avocado is the pressure.
There are some steps you need to acknowledge to get you understand in picking the perfect avocado.
The first step is to check the outside skin color of the avocados when there are some other avocados to compare. In this situation, you should choose the avocados with a darker color than the others because when the avocados have lighter skin, it might be rawer than the darker ones. Next, you have to place the picked avocado in your hand palm.
After that, gently squeeze the avocado with the palm and avoid using fingertips because it can cause bruising. When you feel the avocado yields to firm gentle pressure, that means it’s ripe. If it does not yield, then it’s not ripe yet. The overripe avocado would be felt very soft to the touch.
Varieties of Avocado Fruit
Here is another thing you need to know about avocado. Actually, there are hundreds of types of avocado out there which come from many countries. Each of the countries has its own variety of avocado based on the environment. In this section, we will talk about 7 common types of avocado.
1.Hass avocado. It has the good flavor which contains 18 to 22 percent oil. In the varieties from New Zealand, the oil can be up to 35 percent. The production of this cultivar in California is 75 percent.
2. Fuerte Avocado. This type of avocado has a rich flavor which contains 12 to 17 percent of the oil. It was very popular in California. In the European avocado market, it has long ruled. In today’s market, this avocado comes in second to Hass.
3. Lamb Hass Avocado. This avocado has a good less quality. In the late season, the flesh is even better than the Hass. It gets mature in the later part of the year. The mature one will stay on the tree for a longer time than ordinaries. That’s why the production can be longer too.
4. Wurtz Avocado. This avocado tastes good which has 16 percent of oil content. While on the tree, this kind of avocado wouldn’t be ripe completely. So, when the avocado is mature, it needs to be harvested. It would get ripe at room temperature within a week.
5. Pinkerton Avocado. This one has good flavor too. It also high in oil but not as high as Hass and Fuerte.
6. Bacon Avocado. This type of avocado is easily breakable from the tree. The flavor is unique. It is the best avocado for your salads.
7. Sharwil Avocado. This avocado contains about 15 to 26 percent oil. It is also very popular in Hawaii.
All of those avocados are the common varieties that you can find in the store. Different types of avocados would give you different taste and texture. So, you need to find which avocado that meets your taste.
Health Benefits of Avocado
For you who doesn’t really know avocado so well, you may question what will you get from avocado besides the delicious taste and creamy texture? Well, here are some health benefits of avocado:
- Healthy Blood Pressure
Particularly, avocados contain a lot of potassium, even higher than bananas. Potassium will help you get the normal blood pressure and low the risk of heart disease and kidney failure. The blood sugar is also the one that avocado would take control. It has oleic acid and dietary fiber that will get your blood sugar in the normal level. That will result in lower risk of diabetes.
- Cancer Prevention
To prevent cancer, what our body needs are antioxidant carotenoids. Avocados are a good source of those. It has beta-carotene, alpha-carotene, lutein, beta-cryptoxanthin, and zeaxanthin. All of those antioxidants will help you to prevent the cancerous changes away. It’s like the guardian of your body because it protects your from numerous diseases.
- Healthy Cardiovascular
Avocado is a good source of monounsaturated oleic acid which will lower the risk factor in cardiovascular disease significantly. It also reduces the dangerous LDL cholesterol in your blood. Eating avocado which contains the high amount of fat can actually lower the fat in your blood. That clearly shows that all fats are not the same.
- Healthy Skin
One other benefits that avocado would offer is your skin health. It improves your skin appearance and tone. It’s very crucial in maintaining good levels of moisture for your epidermal layer of the skin. It will make the skin look and feel soft and healthy of course. Even better, the monounsaturated fats in avocado will protect your skin from any visible signs of aging such as wrinkles.
- Healthy Digestion
The creamy texture that avocado has is because of the high fiber. It has 8 grams of both insoluble and soluble fiber per cup. So, it would be very good for your digestion improvement. It encourages regular bowel movements, it’s well known to help you preventing constipation.
- Weight Loss Benefits
Some people might be surprised that avocado which is high in fat and calories are recommended for weight loss. Based on the research, the monounsaturated fatty acids in avocado are not stored as body fat. It’s actually used as slow-burning energy. Eating avocado might be a great thing for your diet, you do need to be hungry again all day to get to lose weight.
- Better Overall Health
Based on some researches, consuming avocado will result to better diet quality and nutrient intake. So, it’s recommended to eat avocado to get healthy. Avocado should be included in your daily meal to run a healthy life.
The Unknown Facts of Avocado
Technically, avocado is a fruit. Specifically, it is a single-seeded berry. Furthermore, it’s classified as a fleshy as opposed to a berry rather than a drupe fruit like peaches. Compared to banana, avocado has more potassium which is 975 milligrams. A banana has only a half of that amount which is only 487 milligrams per fruit.
Compared to a banana and an apple, avocados will ripen faster. Try having a mature banana, apple, and avocado in a brown bag. The avocado must be the one that ripens more quickly. Avocado contains a high amount of protein. In one fruit, there are 4 grams of protein which is the highest one among other fruits. You can replace butter with avocado for healthier baked goods like cookies, bread, and brownies.
Ways to Eat Avocado
Besides eating avocado directly after peeling, which is quite rare for most people, there are a bunch of ways to eat avocado, you can try one of these ways to get avocado eating more fun and of course healthier.
- Smoothies or Juices
This is the easiest and the most practical way to eat avocado or any other fruits. For any fruity smoothies recipes, avocado is a great choice for the green base. It packs with extra nutritional goodness too. Adding avocado to the smoothie mixture will give a slightly nutty flavor. Make sure to blend them well, you won’t end up with smoothie hybrid.
- Simple and Snacky
If you enjoy eating raw avocado, you can try this way. It is the archetypal way to eat avocado. Just add a squeeze of a lime and a few chili flakes, it would make a spicy avocado to be your snack for today.
Avocado can be a great tasty dressing. Just smash up your avocado and make it a sauce for your pasta. The soft flavor of avocado won’t overpower other flavors. That’s why it’s the best option for dressing. It’s also a good ingredient for salad dressing.
If you want to have an easy snack or light lunch, try packing your avocado with filling. You can stuff your avocado with chili, crab, and mustard. You can tuck into beans, cheese, and veggies and servee it warm with olives, spring onions, and sundried tomatoes. It’s quick and easy to make, it can be your protein-rich repast.
Do you like sushi? Well, avocado can be a great filling for a sushi roll. It might sound intimidating, try making sushi on your own from your kitchen. It is surprisingly doable. You can have fun with your skills in making the sushi roll with avocado and smoked salmon. For your lunchbox, this is an ideal filler.
- Chocolate Cake
Chocolate tastes really good with avocado. So, the idea of avocado chocolate cake would be perfect. You will have a soft, and squidgy cake. It is also the best ingredients for the frosting. Sparkle some icing sugar and cocoa powder to make it more amazing.
There are still some ways you can enjoy eating avocado. Overall, the avocado will be great when eating in any way possible. Even though, you only have an avocado and some sugar. It will be delicious because avocado is just a perfect fruit.
Easy Avocado Recipes
After all of the information about avocado, it will never be enough without the recommended recipes. Well, here are some easy avocado recipes you can try at home. It has easy steps and simple ingredients.
- Avocado Grilled Cheese
Avocado and grilled cheese is just a perfect match. They are meant to be together. You will know why when you already taste this delightful menu.
You will need one avocado, one lime juice, a tablespoon of butter, a freshly ground black pepper, a little kosher salt to taste, two slices of bread, and two slices of pepper jack cheese. Make sure the cheese is pepper jack because it’s the best one for this dish.
Using a small bowl, mash the avocado with lime juice and season it with pepper and salt. Prepare the pan by heating it to medium heat. Spread the butter on the surface of each slice of bread. On the non-buttered side, spread the avocado on one slice. Top it with the cheese and close the sandwich with another bread.
With the heated pan, place in the sandwich. Cover the pan with the sandwich inside and cook it until it’s golden brown. Wait for 3 to 4 minutes. Flip the sandwich up to cook the other side. Cook it until the cheese is melty. It’s about 2 minutes or more. To serve, slice it in half.
This food is a totally simple way to get your tortilla chips and tacos to the next level. It will be the perfect dip for them.
You will need one large avocado, one small jalapeno, a quarter of a small white onion, two tablespoons of finely chopped fresh cilantro, a quarter teaspoon of kosher salt to taste, pepper, one tablespoon of lime juice.
Firstly, you need to prepare a medium bowl for combining the ingredients. Mix the jalapeno, onion, cilantro, pepper, and salt in the bowl. Lightly smash them using the back of a fork. Add the avocado and lime juice, mash them too and then combine. After, they are all well combined. Your guacamole is ready for dipping.
- Black Bean and Avocado Salsa
This easy salsa recipe is chunky and packed with flavor. However, the creamy avocado gets the heat of this dish in balance. It only needs 15 minutes of your time to make in serving for 6.
You will need one avocado, one can of black beans, two scallions, one clove garlic, two jalapenos, a half of fresh cilantro, a half of medium white onion, two tablespoons of fresh lime juice, one tablespoon of olive oil, a little bit of kosher salt and pepper to taste.
Prepare a large bowl for mixing the ingredients. Combine garlic, onion, jalapenos, salt, and pepper. Mix them all together. Then, add the scallions, lime juice, the beans, and oil. Toss to combine them. After, they are all mixed, fold in the cilantro and avocado. There you go, your black bean and avocado salsa is ready to eat.
There are still a lot more recipes you can try with avocado. Obviously, if you want to add some nutty flavor into your dish and make it healthier. You can just add avocado into the mix. It’s nothing to lose, you will get the delicious flavor and health benefits.
This green, pear-shaped fruit is the solution to your health problem. Eating this would make you get protected from deadly diseases. You will be more energized every day with the vitamins and minerals that avocado gives. With its high fiber, it’s the best fruit to deal with your constipation. You can eat avocado raw, blend it into your smoothies, or cook it with your dishes. In any way, the avocado will taste good.
Now, you already know everything you need to know about avocado fruit. You know how to pick the best one, you know all types of avocado, the health benefits of avocado, the ways to eat avocado, and of course some avocado dishes. But, it’s not gonna be complete if you do not start to serve it for yourself.