Although its flavor is mild and more savory than sweet, the single-seeded avocado is considered a berry, not a vegetable. The avocado is the most calorically dense fruit, but its nutrient content makes it a healthy addition to any diet. Understanding a little about the avocado can help you incorporate it into your diet.
History
The avocado originated in south-central Mexico around 7000 B.C., but based on archaeological evidence, it was not cultivated until around 500 to 750 B.C., according to the California Avocado Commission. California farmers started growing avocados in 1871 with trees from Mexico, and by the turn of the century they saw some commercial potential with the savory fruit. As of 2011, California produces about 90 percent of the nation's avocados.
Types
Among more than 1,000 varieties of avocados, you will most often see the Hass avocado at the supermarket. The Hass avocado was a lucky-chance seedling planted by Rudolph Hass in the late 1920s. It differed from the more popular Fuerte avocado because of its darker skin and richer flavor. The Fuerte avocado is still available and a popular choice with its smooth, thin green skin and creamy, pale green fruit. Other varieties include Bacon, Reed, Pinkerton and Zutano.
Nutrition
A 1-cup serving of sliced avocado contains 234 calories, 2.92 grams of protein, 21.4 g of total fat, 3.10 g of saturated fat, 14.3 g of monounsaturated fat, 2.65 g of polyunsaturated fat, 12.45 g of carbohydrates and 9.8 g of fiber. More than 80 percent of the calories in the avocado comes from its fat content. However, most of the fat comes from its heart-healthy monounsaturated fat. The American Heart Association suggests you get most of your fat calories from either monounsaturated or polyunsaturated fat sources. In addition to acting as a source of healthy fat, the avocado is also a good source of potassium with 708 milligrams per 1-cup serving, and folate with 118 micrograms per serving.
Uses
Before slicing up your avocado, check for ripeness. The fruit should be firm, yet yield to gentle pressure. Cut your ripe avocado in half, scoop out the seed and peel the skin with a knife or your fingers. Slice your avocado for a sandwich topping or to add to your salad. You can also mash your avocado, mix with chopped onions, cilantro and spices for guacamole. To prevent browning, squeeze fresh lemon over you sliced avocado and keep it an air-tight container in the refrigerator.
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