by Avocados – now beloved throughout the Western world for their creamy texture and nutritional value – have a long and rich history. In fact, historians believe that the fruit was eaten for the first time around 10,000 years ago in central Mexico. Now, avocados are grown all over the world, including in the United States, Peru, Colombia, and Indonesia. But Mexico is still one of the biggest producers. In fact, to this day, it supplies about 45 percent of the market. But what really is an avocado? And why is it so popular? Here, we break down some of the biggest benefits of the big fruit, like a pear. And we’ve also collected some delicious vegan avocado recipes.
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What is an avocado?
Avocados, also sometimes called alligator pears (probably inspired by the rough skin on the outside), are edible fruits that grow on evergreen plants from the Lauraceae family. These plants, which need a lot of heat and sunlight to grow, are native to Mexico, as well as other Andean states, such as Peru and Venezuela.
The avocado itself has a dark green textured skin (this part is edible, but because of the rough texture, it is not usually eaten raw), with a lighter green interior. When ripe, the inside of the fruit usually has a soft, but not mushy, texture. Avocados also have large stones, and if you’re feeling green-fingered, you can add moist compost and try growing your own avocado plant from home!
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Avocado nutrition
In 2021, the avocado market will reach almost $14 billion. It’s no wonder, because not only is the fruit delicious and creamy, but it’s also incredibly good for you. In the past, it was even called a “superfood”, and this is because it is packed with nutrients and antioxidants, such as vitamin C, vitamin B6, vitamin E, vitamin K, folate, magnesium, and potassium. It is also a good source of fiber and healthy fats.
Benefits of avocado for the skin
One main benefit of eating avocados regularly is the rejuvenating effect they can have on your skin. This is because it contains many skin-loving vitamins, minerals and fatty acids. Alpha-linolenic acid, for example, is an essential omega-3 fatty acid and antioxidant, involved in reducing skin damage from environmental factors, such as the sun. Avocado also has a high percentage of monounsaturated fats, which research suggests can help reduce oxidative stress and inflammation, as well as vitamin C, which helps stimulate collagen (the protein that helps skin strength and elasticity). The fruit also contains niacin, vitamin E, carotenoids and phenolic compounds, all of which are involved in improving skin health.
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Benefits of avocado for cholesterol
According to the CDC, a significant number of Americans (about two in five) have high cholesterol levels. A certain amount of this waxy substance, which is technically a lipid, is good for us because it helps make things like cell walls and vitamins. But too much cholesterol – found in foods such as red meat, dairy, eggs and fried foods – can be dangerous. It can lead to a higher risk of heart disease, which is the leading cause of death in the US.
But certain foods, like avocados, which are loaded with nutrients and polyunsaturated and monounsaturated fats, can help lower cholesterol levels and, in turn, benefit heart health. In fact, one study—published in the Journal of the American Heart Association in 2022 and examined more than 1,000 participants – suggested that eating one avocado a day could help reduce unhealthy cholesterol levels.
Other benefits of avocado
Skin and cholesterol aside, avocados have many other benefits as well. They can improve digestion, for example, because they are a good source of fiber. Fiber helps keep bowel movements regular and smooth and reduces the risk of constipation. Their magnesium content also means that regular consumption may help with relaxation and sleep efficiency, while their potassium levels will also help with nerve, muscle and heart function. They also contain biotin, which is good for healthy hair, and carotenoids, which are beneficial for the immune system.
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Vegan avocado recipes
When it comes to your health, there are so many reasons to eat avocados. But the other good news is, you don’t have to push them down! Avocados are as tasty as they are nutritious, and they are also versatile. Here are some of the recipes you can make with avocados.
Bailey Ruskus
1 Vegan Avocado Coconut Curry Noodles
Avocado curry sounds unusual, but this recipe proves that the fruit can help make a flavorful, creamy curry dish, especially when combined with coconut milk, jalapeños, and spices, like cumin and turmeric . Combine with noodles for a healthy, tasty mid-week treat.
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Sam Turnbull
2 Garlicky Chickpea Avocado Hummus Dip
Hummus is already creamy and more, but when you combine it with avocado, it will really take your swimming game to the next level. Garnish with cilantro and red pepper flakes, and serve with tortilla chips, chopped vegetables, or pita for a tasty snack. It’s perfect for parties, movie nights, or when you just need a little pick-me-up during the day.
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Shivangi Rao
3 Indian avocado chutney
Papdums and mango chutney are the dream combination, especially if you have cooked a delicious curry to go with it. But if you want to try something a little different, consider substituting avocados for mango for a unique concoction that’s still satisfyingly fruity and aromatic.
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Katie Takayasu
4 Avocado Vegan Chocolate Mousse
There’s no rule that says avocado can only be used in mains or sides, which is a relief because avocado is an excellent dessert ingredient. The fruit works particularly well in mousse, and that’s because of its silky smooth, creamy texture. Combine with maple syrup, vanilla, and dark chocolate for an ultra-indulgent dessert.
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5 Avocado and Hummus Toast
When you say avocado, most people think of toast, and for good reason. The crunchiness of the toast complements the texture of the avocado perfectly. But again, you can liven up this recipe and add extra creaminess by mixing in some hummus as well. For an extra kick, sprinkle some fresh chili flakes on top.
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6 Avocado & Quinoa Salad
As we have stated, avocado is a super nutritious food to eat on a regular basis. And so is quinoa, edamame, and cranberry. So why not mix them all together and make a delicious zesty salad? It’s ideal for a quick and easy lunch when you’re on the go.
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Sarah Bond
7Foolproof Guacamole With A Twist
Guacamole, the internationally popular Mexican avocado-based dip, is arguably as delicious as it gets. That’s why this recipe doesn’t compromise on flavor, instead, it hides an ingredient for an even bigger nutritional boost: spinach. Seriously, you’ll get all the benefits, but it won’t affect the taste one bit. It’s a win-win.
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Charlotte is a writer and editor based in sunny Southsea on the south coast of England.
