I am extra when it comes to avocados. I’m avocontrol!!! Betcha, most of you love these irresistible creamy, buttery avocados–mashed up in guac, sliced on toast, blended in smoothies, tossed in a salad, or just plain with a sprinkle of salt, cayenne, and a spritz of lime. Yum. They are a nutritional powerhouse but pricey. So, in this post, GFL weaves fun facts and helpful information from cultivation history, nutritional benefits, the reasons for soaring prices, GFL buying and saving tips, and ripening tricks. Holy avo-camole! There’s always something new to discover.

History and cultivation

The avocado originated in Central and South America, where they were cultivated by the Aztecs 7,000 years ago. They called it ahuacatl, which means testicle, due to the fruit’s shape. Later, in the 16th century, the Spanish explorers spread avocados to Europe and eventually to North America in the 1800s. They named it aguacate or alligator pear from its leathery, bumpy skin.

Botany

Here’s a fun fact. Did you know that avocado is a fruit? In botany, it is classified as a single-seeded berry. However, its buttery flavor profile is nothing like a berry. The seed of the avocado is the pit. And research shows that it has antimicrobial properties, so don’t throw it away. If you are curious, read this article and get creative. You can do many things with the seed, like planting it, using it to extend the life of guacamole, boosting the nutrients in smoothies, or making tea. However, more scientific research is needed on the benefits of eating the pit. So, instead, use the pit to make dye, face mask, or shampoo.

Cultivation

As you know, avocados are grown in tropical climates worldwide–across Latin America, Asia, Africa, Australia, and New Zealand. In the U.S., there are orchards in California, Florida, and Hawaii. California produces the most, and interestingly, it is the unofficial fruit of Cali. The U.S. is the largest consumer of avocados worldwide, but what we grow cannot keep up with the demand. So, most avocados we buy in supermarkets come from Mexico.

Soaring Prices

You may have noticed that avocados are expensive fruits, and there is an extra charge when ordering at eating places. Why is that? Farming avocados can be costly due to the fruit’s delicate nature and long growing cycle. It takes three to five years for the avocado to fruit. So, a lot goes into farming avocados, but water usage is the most significant driving cost factor. Shockingly, it takes 50 gallons of water to grow an 8-ounce fruit.

Nutritional Benefits

Despite the high cost, I will pay extra for avocados because they are a nutritional powerhouse. The avocado is nutrient dense and is an excellent source of fiber. As a part of a healthy, nutritious diet, it is associated with reduced risk of diseases such as chronic cardiovascular disease, Type 2 diabetes, macular degeneration and cataracts, and gut inflammation per an article from Harvard School of Public Health. Below is the nutritional breakdown of one medium avocado.

• Calories 240
• Carbohydrates 13g
• Protein 3g
• Fat 22g (mostly monounsaturated fats: 15g)
• Fiber 10g

Monounsaturated fats (healthy fats) are linked to improving heart health and lowering the blood’s bad cholesterol, LDL. Additionally, dietary fiber is prebiotic that feeds the beneficial bacteria in the colon. Together, the avocado’s monounsaturated fatty acids and dietary fiber have been linked to decreased gut inflammation. And avocado contains vitamins C, K, B6, folate, E, lutein, zeaxanthin, magnesium, and potassium. And one-half of a medium avocado provides more potassium than a medium banana, per the Harvard School of Public Health article. Keep in mind that avocados are high in calories and should be consumed in moderation. The recommended serving size is one-third of a medium avocado. Bummer.

Avocado Varieties

In NYC, the Hass is the most widely available variety of avocado in the markets all year-round. Incidentally, the Hass avocado was named after the California postal worker who cultivated it. However, today, there are many varieties of avocados with unique flavor profiles in the markets. You can read more in this excellent article from Tasting Table. In this post, I have selected the four most common types: Hass, Fuerte, Reed, and Bacon. The Hass is the most popular variety due to its rich, creamy texture and buttery flavor, while the Fuerte is not as creamy, fruitier, and has hazelnut notes. The Hass avocado has dark pebbly skin, while the Fuerte’s skin is green, smooth, and shiny. The Reed is a large avocado with green skin when ripe and tastes buttery with a creamy texture. It is worth noting that green-skinned avocados have a lower fat content. Lastly, the Bacon avocado has green skin that is easy to peel and has a mild nutty with a creamy texture. 

GFL Buying Tips

Avocados are expensive, so knowing how to buy the best quality is essential. Here are some tips that will help your selection process.

• Check the skin color: Avocado skin can range from bright green to dark green. Hass avocados have pebbly dark skin that transforms into almost black when ripe. As noted above, some varieties of avocados are green-skinned. These are Fuerte, Reed, Bacon, Pinkerton, and Monroe. They will remain green even when ripe. 
• Gently squeeze: To check for ripeness, gently squeeze the avocado. It should feel slightly firm but yields to gentle pressure. The fruit may be overripe and past its best if it’s too soft.
• Look for signs of damage: Check the skin for bruises, dents, or cuts. Also, avoid avocados with a hollow between the flesh and skin. 
• Consider the weight: A heavier fruit generally means it has higher oil content and will be more flavorful. However, the green-skinned cultivars will have more water content, and the flavor will be fruitier and sweeter. 
• Check the stem: An unripe avocado will have a stem that will not come off easily. 

Conventional vs. Organic

Experts state that conventionally-grown avocados make the list of fruits with the least pesticides. Conventional avocados may contain traces of pesticides and other chemicals than organic avocados. Therefore, it is a good idea to wash them thoroughly before consumption. While organic farming is a more environmentally friendly option, conventional and organic avocados are similar in nutritional value. The nutrient content of avocados is primarily determined by their genetics or variety. So, buying organic vs. conventional is a matter of personal preference and priorities.  

Other Considerations

When buying avocados, supporting brands prioritizing sustainability and social responsibility is important. We could look for brands that support fair trade, working with farmers who use environmentally friendly growing practices such as reducing waste and conserving water. If possible, look for these labels:

• Avocados From MexicoCalavo
• California Avocado
• Nature Grown
• Fair Trade

Ripening & Storage Tips

It is advisable to buy avocados unripe when you are not planning to use them right away. When you buy unripe avocados, store them properly to encourage them to ripen evenly. You can do this by placing them in a cool, dry place for a few days. Place them in a paper bag with an apple or banana to speed up the ripening process, which releases ethylene gas and helps them ripen more quickly. Once the avocados are ripe, you can store them in the refrigerator for 5 days. Also, any cut avocado that you are not using can be refrigerated and consumed within a couple of days. Lastly, you can freeze mashed avocado with a little bit of lemon for later use in smoothies or guacamole. It can stay in the freezer for six months or longer.

Avocado Savers

A brown flesh avocado does not look appetizing. Here are a few tips to prevent oxidation.

• Avoid cutting the avocado with a metal knife which hastens the oxidation process. Consider to invest in a ceramic knife.
• When not using the whole avocado, use the side without the pit. Coat the other half (with the pit) with lemon juice and immediately wrap in plastic and place it in the fridge. It is best to use it within two to three days. 
• Also, there are avocado saver products that you can buy:
  • Evriholder Avo Saver
  • MSC International Joie Fresh Pod Avocado Keeper
  • Avocado Huggers Silicone

Takeaway

The avocado is an irresistibly creamy, buttery, and delicious fruit with a fascinating history, varieties, and impressive nutritional benefits. Avocados can be enjoyed at their best by following the buying, storage tips, and ripening tricks. Of course, like any food, it’s essential to be mindful of portion size.

Hope you enjoyed reading. Remember, if life gives you avocados, make guacamole!