Creamy, buttery in texture, and fresh light green, avocados have an indulgent appeal—they’re also rich in nutritional benefits. How bad can that be?

Avocados are native to Central and South America where they have been cultivated for thousands of years.  its popular for guacamole, they are simply delicious, colorful, creamy additions to a lot of dishes.??

Why it’s good for you.

Avocados are an excellent source of potassium, vitamin E, B it also has fiber, and some monounsaturated fatty acids. You don’t have to go bananas for potassium—in fact, just one avocado has the same amount of potassium as two or three bananas An avocado is approximately 20% fat content.

They are extremely high in unsaturated oil content—second only to olives. The other oils include oleic acid and linoleic acid, which may lower total cholesterol and LDL cholesterol.??Selecting and Storing?there are three main categories of avocados— west Indian, Guatemalan (Haas) and Mexican varieties.

They vary in color and weight. The Haas avocados are mostly purple-brown in color, with a textured or bumpy skin. The Mexican Fuerte is smooth and dark green. Look for Haas (or Hass) avocados that are more richer in purple—they have much more flavor!??Buy an avocado when it’s still firm, and it will ripen within a few days in a paper bag or at room temperature. It will be ripe when it’s slightly soft to the touch – don’t let it get too mushy! Once ripened, avocados placed in the fridge will stay up to five days, or if  sliced then ,for one day. Once exposed to air, sprinkle with lemon juice to prevent the flesh from browning.??

How to Use It

Slice an avocado in half lengthwise, and gently twist the two halves in opposite directions around the pit to separate. To remove the pit, spear it with a sharp knife and wiggle it out, or, use a spoon or clean hands to scoop the pit out. Peel and slice, or, if the flesh is soft, scoop it from along the inside of the skin with a spoon.??Mix chopped avocados with lime juice, diced tomatoes, onions, and cilantro.?Mix avocado slices into green salads.?In Brazil, people add avocados to ice cream.?Use mashed avocado as a healthy spread on bread, crackers or bagels.?People with sensitivities to latex should avoid avocados. Avocados contain ‘chitinases’, enzymes that cause allergic reactions in people with latex sensitivities.

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