Avocado – Health Benefits, Nutrition Facts & How to Select, Store & Prepare - NOURISH Cooking Co.

Avocado – Health Benefits, Nutrition Facts & How to Select, Store & Prepare

Originally hailing from the South Central Mexico region nearly 10,000 years ago, avocados are one of the most popular fruits in modern diets today.

Yes, you read that right! Avocados are, in fact, a fruit, not a vegetable. Technically, they’re berries because they contain a seed and can be eaten as food. However, their taste is not nearly as sweet as most berries are.

The avocado has a mild, buttery flavor that lends itself to a huge range of dishes and cuisines. But there’s another reason why this fruit has garnered so much popularity: avocados are full of amazing health benefits!

Avocados can reduce depression, support fetal health, improve digestion, and naturally detoxify the intestines. And that’s not all this superfood does. 

Avocados, those creamy green gems, are not only delicious but also packed with nutrients and offer a variety of health benefits. Let’s dive into the details:

Keep reading to find out even more ways adding avocado to your diet can benefit your health.

1. Avocado Health Benefits:

  • Heart Health: Avocados’ monounsaturated fats help lower cholesterol levels and support heart health.
  • Antioxidants: They contain compounds that fight inflammation and oxidative stress.
  • Gut Health: The fiber content promotes a healthy gut microbiome.
  • Weight Management: Healthy fats contribute to satiety and may aid weight loss.
  • Pregnancy: Avocados provide essential nutrients for fetal development.
  • Reduced Inflammation: Regular consumption may reduce markers of inflammation.
  • Cognitive Function: Avocado’s micronutrients support brain health23.

2. Avocado is a Potassium Powerhouse:

3. Avocado Versatility and Enjoyment:

  • Avocados are nutritious, versatile, and delicious.
  • Use them in guacamole, salads, sandwiches, or as a healthy alternative to mayo.
  • Whether you consider them fruits or vegetables, avocados are berry good for you! 

Avocados are a powerhouse of nutrients, supporting heart health, inflammation reduction, and overall well-being. So, go ahead and enjoy this green delight guilt-free!


The Top Health Benefits of Avocado

Avocados can prevent heart disease

Studies show that people who eat two servings of avocado a week are 16% less likely to develop cardiovascular disease and 21% less likely to have a heart attack. This is especially true when this fatty fruit is used in place of butter, cheese, or processed meats that clog the arteries.

Avocados improve eye health

Being great sources of both lutein and zeaxanthin, avocados are key to good eye health. These two carotenoids and antioxidants help prevent macular degeneration and cataracts, and they protect eye tissue from sunlight damage.

Your eye health and vision drastically deteriorate without them! Adding more avocados to your diet is an easy way to make sure your eyes are being taken care of.

Avocados may help prevent cancer

While the research on avocados and their effect on cancer is not complete, avocados do contain multiple compounds known for their cancer-fighting benefits.

Avocados have very high levels of carotenoids, especially in the darker green flesh closest to the peel — carotenoids are known to slow cancer progression. Besides that, avocados also contain folate, which can block cancer in its early stages.

Buying Avocados: What to Look For


Buying the perfect avocado can be tricky. It’s easy to bring your produce back home only to realize your avocados are either too mushy and past their prime, or too hard to eat. However, there are a few things you can look out for at the store to make sure you get the best quality for your money.

If you’re planning on using the avocados the same day or within a day of purchasing them, buy avocados that yield to firm, gentle pressure. When an avocado is slightly soft with dark brown or black skin, it’s ripe and ready to eat.

If you’re going to be using your avocados in 3-4 days or more after buying them, you want to find greenish, rock hard avocados. Once you bring them home, they’ll ripen overtime.

To store your avocados, leave them out on the counter to ripen at room temperature. If an avocado is already ripe, or is nearly ripe, keep them in the refrigerator to prevent them from spoiling before being used.

Storing half of an avocado is a bit more difficult though. To prevent a cut avocado from going bad immediately, there are a few tricks you can try.

> Take out the pit and cover the avocado in lemon juice. Wrap it in plastic wrap or put it in an airtight container, then place this in the fridge.

> Fill an airtight container with water. Place the cut avocado into the water, flesh side down, and store in the fridge.

Cooking With Avocado

It’s hard not to like this rich, fatty fruit. It just makes everything better! It’s the perfect, mouth-watering addition to tacos, burritos, and salads. It makes for a delicious dip too — who can say no to guacamole?

Yet, avocados can do so much more than that. Most people just don’t realize how versatile they can be!

If you’re looking for something savory, break out of your comfort zone and try baked and loaded avocados, avocado hummus, avocado mac and cheese, avocado grilled cheese, or even avocado pesto.

If you’d rather try something sweet, try avocado ice cream, avocado cheesecake, avocado pancakes, or chocolate avocado bread! Yes, avocados go great with chocolate.

No matter what you choose to make, try to incorporate avocado into at least two meals a week. But if you aren’t confident with your cooking abilities and want to try something simple, why not go for an easy breakfast quesadilla?


For a delicious breakfast quesadilla, take a tortilla and fill it with scrambled eggs, shredded cheddar cheese, hot sauce, sliced avocado, and fresh spinach. Fold the tortilla in half and cook in a pan until golden on both sides, or until the cheese melts.

This bright, healthy meal is the perfect way to kickstart your mornings!

How to eat and enjoy Avocados?

Avocados are incredibly versatile and can be enjoyed in various delicious ways. Here are 10 popular ways to savor this creamy fruit:

  1. Seasoned Avocado: The simplest way is to sprinkle avocado slices with a pinch of salt and pepper. You can also experiment with other seasonings like paprika, cayenne pepper, balsamic vinegar, or lemon juice1.

  2. Stuffed Avocado: For a nutritious breakfast, halve an avocado, remove the pit, and fill the hollow with an egg. Bake until the egg sets. Alternatively, top the avocado with crumbled bacon, fresh herbs, and spices1.

  3. Avocado On Toast: Swap out butter or margarine with mashed avocado as a spread for toast or sandwiches. It adds vitamins and minerals to your meal1.

  4. Guacamole: A classic favorite! Make guacamole by mashing avocados with herbs, seasonings, and optional ingredients like corn, pineapple, or quinoa1.

  5. Mayo Substitute: Use avocados instead of mayo in dishes like tuna, chicken, or egg salads. It’s a healthier alternative with a creamy texture1.

  6. In Salads: Avocados add healthy fats and fiber to salads, making them more satisfying. They pair well with greens, veggies, and proteins1.

  7. Smoothies: Blend avocado with frozen bananas and milk for a creamy, nutritious smoothie. It adds richness and a boost of nutrients2.

  8. Avocado Sushi Rolls: Sushi lovers can enjoy avocado in maki rolls. Its buttery texture complements rice and seafood1.

  9. Avocado Chocolate Mousse: For a guilt-free dessert, blend avocado with cocoa powder, sweetener, and a splash of milk. It creates a luscious chocolate mousse3.

Remember, avocados are not only tasty but also provide essential nutrients. So go ahead and get creative with these avocado-inspired dishes! 

4. Where are avocados originally from?

 Avocados originated in South Central Mexico and have been cultivated for centuries. They now grow in various countries worldwide.

5. How can I tell that an avocado is ripe?

A ripe avocado yields slightly to gentle pressure when squeezed. The skin should be dark and uniform in color.

6. Are avocados a fruit or a vegetable?

Avocados are both! Botanically, they are a single-seeded berry, but they are often considered a fruit due to their creamy texture.

7. What is the best way to store avocados?

Store unripe avocados at room temperature. Once ripe, refrigerate them to slow down ripening.

8. Is avocado good for the skin and hair?

Yes! Avocado's healthy fats and antioxidants benefit skin and hair health. You can even use it as a natural face mask or hair conditioner.

9. How can I speed up the ripening process?

To ripen avocados faster, place them in a brown paper bag with a banana or apple. The ethylene gas emitted by these fruits accelerates ripening.

10. Do avocados make you fart?

Avocados are high in fiber, so eating a large amount quickly may cause gas and bloating. Also, eating unripe avocados might contribute to flatulence.

11. Can you cook avocados?

While most people eat avocados raw, you can cook them. Try stuffing them with fillings and roasting for a warm treat.

12. Can you eat avocado skin?

No, the skin is inedible. Peel it away once the avocado is ripe.

13. Do avocados have iron?

Yes, avocados contain about 0.5 mg of iron per 100g, contributing to overall iron intake.

14. How can I eat avocado?

Avocados are versatile! Use them in sweet or savory dishes, from guacamole to avocado chocolate mousse.


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