The avocado originated in the state of Puebla, Mexico.
History
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. While avocados are now grown in most tropical and subtropical countries, the major commercial producers include the United States (Florida and California), Mexico, the Dominican Republic, Brazil and Colombia.
How to Select and Store
A ripe, ready-to-eat avocado is slightly soft but should have no dark sunken spots or cracks. If the avocado has a slight neck, rather than being rounded on top, it was probably tree ripened and will have better flavor. A firmer, less mature fruit can be ripened at home and will be less likely to have bruises. The average California Haas avocado weighs between 165-170 grams (about 6 ounces) and has a pebbled dark green or black skin, while the Fuerte avocado has smoother, brighter green skin. Florida avocados, which can be as large as 3 pounds, have less fat and calories, but their taste is not as rich as California varieties.
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.
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.
How to Enjoy
Tips for Preparing Avocados
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. Next, take each of the avocado halves and slice lengthwise to produce four avocado quarters. The use the California Avocado Commission’s “nick and peel” method to peel the avocado. Just take your thumb and index finger to grip an edge of the avocado skin and peel it away from the flesh, in exactly the same way that you would peel a banana. The final result will be a peeled avocado that contains most of that dark green outermost flesh that is richest in carotenoid antioxidants.
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.
The Healthiest Way of Cooking Avocados
Many avocado recipes that you’ll find in cookbooks and on the Internet include avocado as an ingredient in its raw, unheated form. In my World’s Healthiest Foods recipes, I also favor this approach. I simply cannot think of a better way to preserve the health benefits made possible by avocado’s unique and delicate fats. If you do plan to use avocado in a recipe that calls for heat, I recommend that you use the lowest possible temperature and least amount of cooking time that will still work with your particular recipe. My purpose in making this recommendation is to help you minimize damage to avocado’s unique fats. I’ve seen one research study showing that approximately 40 seconds of microwave heating on medium heat is a heating method that doesn’t significantly change the fatty acid profile of avocados. Sometimes I like to add avocado to a dish that has been cooked. This is a similar approach to some traditional Mexican recipes. For example, in Mexico they add sliced avocado to chicken soup after it is cooked. The avocado warms and mingles well with the soup but retains its nutritional concentration since it is not cooked.
Avocado salsa served for dinner
A Few Quick Serving Ideas
- Use chopped avocados as a garnish for black bean soup.
- Add avocado to your favorite creamy tofu-based dressing recipe to give it extra richness and a beautiful green color.
- Mix chopped avocados, onions, tomatoes, cilantro, lime juice and seasonings for a rich-tasting twist on traditional guacamole.
- Spread ripe avocados on bread as a healthy replacement for mayonnaise when making a sandwich.
- For an exceptional salad, combine sliced avocado with fennel, oranges and fresh mint.
- For a beautiful accompaniment to your favorite Mexican dish, top quartered avocado slices with corn relish and serve with a wedge of lime.
Individual Concerns
Avocados and Latex Allergy
Like bananas and chestnuts, avocados contain enzymes called chitinases that are associated with the latex-fruit allergy syndrome. There is strong evidence of the crossreaction between latex and foods that naturally contain high amounts of chitinase enzymes. If you have a latex allergy, you may very likely be allergic to these foods as well. Processing the fruit with ethylene gas increases these enzymes; organic produce not treated with gas will have fewer allergy-causing compounds. In addition, cooking the food may deactivate the enzymes.
Nutritional Profile
Avocados contain an amazing array of phytonutrients. Included are phytosterols (especially beta-sitosterol, stigmasterol, and campesterol); carotenoids (betacarotene, alpha-carotene, lutein, neochrome, neoxanthin, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, and violaxanthin); flavonoids (epicatechin and epigallocatechin 3-0-gallate); and polyhydroxylated fatty alcohols. Alphalinolenic acid (an omega-3 fatty acid) and oleic acid are key fats provided by avocado. Avocados are a good source of bone supportive vitamin K as well as heart-healthy dietary fiber, vitamin B6, vitamin C, and folate. Avocados are also a good source of energy-producing vitamin B5 and muscle-healthy potassium; in fact, they are higher in potassium than a medium banana.
Although they are fruits, avocados have a high fat content of between 71 to 88% of their total calories—about 20 times the average for other fruits. A typical avocado contains 30 grams of fat, but 20 of these fat grams are health-promoting monounsaturated fats, especially oleic acid.
