Avocados show up everywhere, from classic guacamole to tacos, grain bowls, burgers, specialty toasts, and stacked sandwiches. Their soft texture and subtle flavor make them an easy addition to all kinds of dishes.
Nutrients Galore
Avocados offer a powerhouse mix of beneficial fats, including oleic and alpha-linolenic acids.
They also supply a wide range of vitamins (B6, C, E, K, and folate) and essential minerals such as potassium, copper, magnesium, and niacin, plus plenty of fiber.
Thanks to their carotenoids, vitamin E, and other protective compounds, avocados may contribute to the body’s natural defenses against cancer.
Avocado's Link to Cardiovascular Health
Long-term research supports their heart benefits too. In a study tracking over 100,000 people for three decades, participants who ate avocados regularly had a 16 percent lower risk of cardiovascular disease and a 21 percent lower risk of coronary heart disease compared with people who rarely ate them.
How to Choose an Avocado
Choosing the right avocado depends on its feel. An avocado that gives slightly to gentle pressure will work great for slicing and dicing. If pressing the skin leaves a faint indentation, it’s ready for mashing. A deep dent usually means it’s past its prime.
Ripe avocados keep best in the refrigerator’s crisper drawer for up to five days. Need one to ripen faster? Tuck it into a brown paper bag with an apple to speed things along.
