by Yoli Ouiya and J. Lucas, contributing writer
This post was originally published July 6th. The California Avocado Commission contacted me and sent some updated nutritional information thus the re-post.
Make sure you also print out these coupons as they may be gone within the next day or 2!
I eat avocados at least 2-3 times a week. I love them… and guess what…. they are great for you. Avocados are one of the healthiest fats you can consume. One friend liked my guacamole so much during the summer of 2006, I got the nickname Yoli Guacamole. I have a particular bias for Hass avocados; they are rich, creamy, and o so tasty.
Nutrients
The following is the latest nutrition information for California Avocados based on our 2007 nutrition analysis which was done using the USDA and FDA 30g/1 oz. serving size (1/5th of a medium avocado):
Good Fats
- [1] California Avocados are one of the few fruits that provide good fats, containing 0.5g Poly and 3g Mono per 1 oz. serving
- [2] 50 Percent of avocado’s fat content comes from monounsaturated fats
Zero Cholesterol & Sodium
- [3] California Avocados are naturally cholesterol and sodium free
General Nutrients
- [4] A 1 oz serving (1/5th of medium avocado) of avocado has 50 calories
- [5] Due to their mono and polyunsaturated fat content, avocados are a great substitution for foods rich in saturated fat.
- [6] According to the American Heart Association, mono and polyunsaturated fats, when consumed in moderation and eaten in place of saturated or trans fats, can help reduce blood cholesterol levels and decrease risk for heart disease. Avocados are one of the few fruits fruit that provide good fats, poly and monounsaturated fats.
Nutrient Dense and contains essential vitamins, minerals and phytonutrients:
- [7] Eating nutrient dense foods is one of the healthiest ways to eat. Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. California Avocados are naturally nutrient dense containing the following key nutrients:
Benefits
Oleic acid, a monounsaturated fat, are in avocados and have been shown to lower cholesterol and provide protection against oral and breast cancer. Adding Avocados to a dish like a salad or a raw vegetable medley will increase your body’s ability to absorb carotenoids from other vegetables. Most carotenoids have antioxidant activity and boost your immune system.
How to Pick and Store Them
A good and ready ripe avocado should be slightly soft and with a little green color left, without blemishes such as really dark soft spots. I always test the base of the avocado to tell if it is ready; if the base is hard, it is not quite ready. I have had the occasional experience of getting bad avocados. If it is really soft, 1. smell the avocado; if it has a funky odor, say bye bye avo. and 2. depending on where you are shopping, I have asked an employee to open the avocado if it was questionable, even at my local bodega/fruit stand. Your buying it anyways if it is a keeper!
Do not store unripened avocados in the fridge. Store them on your counter top or if you want to ripen them quickly, store in a brown paper bag. Sometimes you can use fruits like bananas or apples to speed up the process. I am wary of using that sometimes because I have noticed sometimes the avocado will not ripen evenly. If you have left over avocados, please be aware they do oxidize (essentially the flesh starts to turn from green to dark brown)! For avocado pieces or even mashed, make sure to add lime or lemon juice as it slows down the oxidizing process.
Coupon :: Click HERE to Save $1.00 on two (2) large Fresh California Avocados
Coupon :: Click HERE to Save $1.50 on four (4) large Fresh California Avocados
Use a california zip code in order for the coupon to appear. And these are only applicable on Californian grown avocados.
Conventional Avocados are on sale right now at Whole Foods 2 for $3.
