Avocado is a superfood and a nutritional bomb. Although many people think that avocado is a vegetable, it is actually a fruit. Botanically, the avocado belongs to the fruit family, but due to its creamy texture and taste, it is more like a vegetable and is often used in dishes with vegetables.
Avocado has gained great popularity as a healthy and tasty ingredient. It is rich in healthy fats, fibre, vitamins and minerals. Although avocados contain a lot of fat, it is primarily the healthy monounsaturated fatty acids that are good for the heart and can help prevent heart disease. You can therefore eat avocado with a clear conscience!
Avocado is also a good source of fiber, which helps with digestion, and it contains important vitamins and minerals such as vitamin C, potassium, vitamin B5 and vitamin K. It is also rich in the minerals copper and magnesium. Copper helps with the formation of red blood cells and the transport of oxygen in the blood, while magnesium is important for healthy teeth and bones.
Avocado is particularly known for its high content of nutrients. Here is an overview of the nutritional content of 100 g of avocado flesh:
- Calories: 160 kcal
- Protein: 2 g
- Fat: 15 g (of which approx. 10 g healthy, monounsaturated fatty acids)
- Carbohydrates: 9 g
- Dietary fiber: 7 g
- Sugar: 0.7 g
- Potassium: 485 mg (approx. 14% of the daily requirement)
- Folate (vitamin B9): 81 µg (approx. 20% of the daily requirement)
- Vitamin C: 10 mg (approx. 17% of the daily requirement)
- Vitamin E: 2.1 mg (approx. 10% of the daily requirement)
- Vitamin K: 21 µg (approx. 26% of the daily requirement)
- Magnesium: 29 mg (approx. 7% of the daily requirement)
- Copper: 0.19 mg (about 21% of the daily requirement)
How do I use avocado?
There are an incredible number of uses for avocado, and the only limit is your imagination. If you have no imagination, you can simply eat the avocado as it is - it tastes fantastic with a little salt and olive oil. Here are some ideas on how to use avocado:
- Guacamole: The classic avocado dip, perfect for chips or vegetables.
- Salads: Avocado adds a creamy texture and nutty flavor to salads.
- Sandwiches: Use avocado as a healthy substitute for mayonnaise in sandwiches.
- Smoothies: Avocado provides a creamy and nutritious base for smoothies.
My favorite dish with avocado is avocado with eggs and fried mackerel, served with French bread.
How to find the perfect avocado?
When buying avocados, it is important to choose the right one. If you come home with an avocado full of black spots inside, it's inedible - and you've wasted money. Look at the color: A ripe avocado has a dark green color. Press gently on the avocado – it should yield a little, but not be too soft.
A hard avocado is not ripe enough to eat right away, but you can leave it at room temperature to ripen quickly. When the avocado is ripe, you should store it in the refrigerator to extend its shelf life.
