Description: There are several different types, though all are pear shaped. The most well known variety is the Haas which is characterized by a pebbly texture and very dark green (almost black) when ripe.
Facts: They are actually a fruit, but unlike most fruit avocados have a high fat content, Fat accounts for between 71% to 88% of their total calories - nearly 20 times the average for other fruits. An average avocado has 30 grams of fat, but 2/3 of these fat grams are actually health-promoting monounsaturated fats, especially oleic acid. 90% of all avocados eaten in the United States are grown in California, with the remainder coming from Arizona and Mexico.
Availability: Year Round
Serving Size = 1/2 CUP
Selection: Choose avocado with firm skin and no soft spots, firm but yielding to gentle pressure when ripe.
Storage: Store when unripe at room temperature in paper bag. Refrigerate when ripe for 2-3 days.
Nutrition Benefits: Sodium free; cholesterol free; low in saturated fat. Avocados are a good source of vitamin K, dietary fiber, vitamin B6, vitamin C, folate and copper. Avocados are also a good source of potassium: they are higher in potassium than a medium banana.
Pigments: chlorophyll, beta-carotene, lutein
Phytochemicals: glutathione, beta-sitosterol, p-coumaric acid, chlorogenic acid, ferulic acid, caffeic acid, syringic acid, vanillic acid, gallic acid
ORAC Score: 782
Reprinted with the permission of the Defeat Diabetes Foundation.
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