While the avocado was only available in selected stores or at the well-stocked greengrocer a few years ago, it is now part of the common assortment in almost every supermarket. But what exactly is the avocado actually? A fruit or a vegetable? Or does it not count as a healthy food because of its high fat content? How can you tell if an avocado is ripe by looking at its hard, rough skin? And how do you prepare them? We have the answers.
Avocado – healthy despite many calories
Compared to the other fruits, avocado contains hardly any sugar or fruit acids, and at the same time it has a much higher nutrient content. In addition to carbohydrates, the avocado also provides, among other things:
- Vitamin C
- Phosphorus
- Calcium
- Iron
On the other hand, the flesh of the so-called butter pear also has by far the highest fat content of all known fruits and vegetables. Thus, 100 grams of avocado flesh hit with a good 200 calories and about 25 grams of fat. However, these are mostly unsaturated fatty acids, which makes the avocado a valuable, healthy food despite the calories.
Avocado for diabetes
Often one reads that people with diabetes should better eliminate avocados from the menu. The reason for this is said to be the ingredient mannoheptulose, because this inhibits insulin secretion. In expert circles, however, this is seen as positive, since many diabetics have a relative insulin surplus, which can increase insulin resistance. Moreover, when the fruit is eaten, the blood sugar level is hardly increased – avocado is therefore considered recommendable for diabetes. Avocado is also said to be good for the heart and, thanks to its content of minerals such as iron, calcium, magnesium and potassium, helps to combat high blood pressure. Furthermore, according to a study, the fruit lowers the level of “bad” LDL cholesterol.
Avocados are berries
Although most often referred to as the avocado fruit, the avocado belongs to the berry family. In Europe, avocados are nevertheless treated more like vegetables and are preferably eaten in salty dishes, such as spreads, in salads or with salmon. In South America as well as in Asia, however, the avocado is also used for sweet dishes such as milkshakes or ice cream.
Recipes with avocado
While the skin and pit of the avocado are inedible, the flesh is very healthy. With its pleasant, nutty flavor and soft, almost creamy texture, the flesh of the avocado is suggested in a wide variety of recipes. In its simplest form, the flesh is simply spread on a buttered bread and salted. The avocado is also popular in mashed form, as so-called guacamole, which is refined with garlic, lemon juice, salt as well as pepper and is a welcome dip at parties. This recipe for avocado cream originates from Mexican cuisine, but is also becoming increasingly popular in Germany. Also as a soup, salad or in Japanese sushi, the avocado pampers the palate with its smooth taste. Since the flesh of the fruit quickly turns brown when exposed to air, a few squirts of lemon juice or vinegar should be added to the avocado. Also, avocados should only be eaten raw, as heating them develops a bitter taste that makes the entire dish inedible.
Avocado – origin and cultivation
The avocado originated in southern Mexico, but is now grown in almost all tropical and subtropical areas. It grows on the shrubby avocado tree, which can grow up to 20 meters high. The green, pear-shaped fruits naturally fall from the tree before they are ripe. Therefore, they are also picked in cultivation as soon as they have reached marketable size. Even in the supermarket or at the greengrocer’s, avocados are usually not yet immediately edible. They only reach perfect ripeness after a few days, which can be recognized by the fact that the skin yields slightly to finger pressure. To speed up the ripening process a bit, you can wrap the avocado in newspaper or store it together with apples.
Avocado oil against dry skin
However, avocados are grown not only for the fruit, but also for the oil extracted from them, which was already used by the Aztecs. The avocado oil pressed from the overripe fruit is relatively expensive and less important as an edible oil, but rather in cosmetics.Due to the valuable fats and vitamins contained in the avocado, avocado oil is particularly suitable for dry, chapped skin. It is also quickly absorbed and spreads well on the skin. Therefore, avocado oil is used in many high-quality lotions, soaps and creams. Avocado is also occasionally found in shampoos for dry hair.
