The Avocado |
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Avocado Facts - |
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Avocados are a fruit not a vegetable and are quoted by the Guinness Book of records as being “the most nutritious fruit known to man”. They belong to the genus Persea in the Lauraceae family. Fossil evidence indicates that the genus may have originated in West Africa during the Paleocene and spread to Asia, South America, Europe and then to North America.
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The oil in avocados is 82% mono-unsaturated and 92% of this is oleic acid, as in olive oil. This is the “good oil” important in keeping down cholesterol levels. The rest of the oil content is 8% poly-unsaturated and 10% saturated. Avocados are cholesterol free. |
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Avocados are “nutrient dense”, containing 25 essential nutrients, vitamins & minerals including protein, fibre, vitamins A, B6, C and E as well as essential trace elements of copper, potassium and pantothenic acid.
Avocados are also nutrient boosters which enable our bodies to more readily absorb fat-soluble nutrients in foods eaten with the fruit. |
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Avocados contain 2–10 times more protein than most other fruits and vegetables, and this protein contains all of the amino acids essential for humans. Unlike most plants sources it is complete, like egg protein, therefore a very important food for vegetarians. |
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They are high in fibre – important for lowering the risk of heart disease, cancer, hypertension and obesity. What a great way to increase your fibre intake! |
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An excellent baby food, as avocados are smooth, palatable and so nutritious. Babies at weaning seldom refuse them and grow to be avocado lovers. |
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For the calorie conscious, there are about 140 calories (670 kilojoules) per serve (half an average size avocado). However experiments have shown that an avocado a day added to a low calorie diet actually assists weight loss. This is probably due to the feeling of “fullness”, thereby decreasing hunger and possibly increasing the metabolic rate. |
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According to the food Standards Australia & NZ:
| (Per 100g edible portion) |
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| Raw Avocado: |
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| Energy |
887 |
| Protein |
1.9 |
| Fat (Total) |
22.6 |
| Fat (Saturated) |
4.9 |
| Carb |
0.4 |
| Sugars |
0.4 |
| Sodium |
2 |
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Ripening and storage - |
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Avocados do not ripen (soften) on the tree. Depending on temperatures, fruit variety and maturity, they take 7 to 14 days to ripen after picking.
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They will always ripen at room temperature. Putting them in a warm (but not too warm) place will speed the ripening process, as will placing them with other avocados or bananas. Do not put them in direct sun, as they can burn.
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Refrigeration will slow the ripening process. In a hard state the fruit can be stored in the fridge for 2–3 weeks at 3–5ºC, or when ripe up to a week.
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It often pays to be patient and buy unripe avocados so you can monitor the handling and speed of ripening. This will ensure the quality of avocado is not compromised by mass handling of semi-ripe fruit that can lead to bruising.
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Important! Eat and use only ripe avocados. |
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A ripe avocado should feel soft, but do not let them get too soft, as over ripe fruit tastes “off”. The degree of softness is what counts. When ripe they yield to pressure, as does the tip of your nose when pressed with your finger. If it is like pressing on your forehead it’s too hard, and if it feels like your cheek it’s too soft. Brown patches may occur in the flesh of over ripe / bruised fruit. |
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Any questions you have about avocados or any other of the products & produce can be answered by Kirsty & Andy on the farm. |
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