Now beloved in the Western world for their creamy texture and nutritional value, avocados have a long and rich history. In fact, historians believe the fruit was first consumed in central Mexico approximately 10,000 years ago. Avocados are now grown all over the world, including the United States, Peru, Colombia and Indonesia. However, one of the largest producers is still Mexico. In fact, it provides about 45 percent of the market to date. But what actually is an avocado? And why is it so popular? Here we’ll examine some of the biggest benefits of the large, pear-like fruit. We’ve also rounded up some delicious vegan avocado recipes.
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What is an avocado?
Avocados, sometimes called alligator pears (possibly inspired by the hard shell on the outside), are edible fruits that grow on evergreen plants belonging to the Lauraceae family. These plants, which need a lot of warmth 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 is generally not eaten raw due to its rough texture), with a lighter green interior. When ripe, the interior of the fruit generally has a soft but not mushy texture. Avocados also contain large stones; If you’re feeling green-fingered, you can put it in moist compost and try growing your own avocado plant from home!
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avocado nutrition
In 2021, the avocado market reached approximately 14 billion dollars. It’s no surprise, because the fruit is not only delicious and creamy, but it’s also incredibly good for you. It has even been called a “superfood” in the past, and that’s because it’s full of nutrients and antioxidants like 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 skin
One of the key benefits of eating avocado regularly is the potentially rejuvenating effect it can have on your skin. This is because it contains a lot of skin-loving vitamins, minerals and fatty acids. Alpha-linolenic acid, for example, is an important omega-3 fatty acid and antioxidant associated with reducing skin damage from environmental factors such as the sun. Avocados also contain high levels of monounsaturated fat; According to research, these oils can help reduce oxidative stress and inflammation, and they also contain vitamin C, which can help 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 associated with improving skin health.
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Benefits of avocado on cholesterol
According to the CDC, a significant portion of Americans (about two-fifths) have high cholesterol levels. Technically a lipid, a certain amount of this waxy substance is good for us because it helps build things like cell walls and vitamins. However, too much cholesterol, which is found in high levels in foods such as red meat, dairy products, eggs and fried foods, can be dangerous. It may lead to an increased risk of heart disease, the leading cause of death in the United States.
But some foods, such as avocados and foods loaded with polyunsaturated and monounsaturated fats, may help lower cholesterol levels and therefore benefit heart health. In fact, a study published in the journal Journal of the American Heart Association In 2022, it studied more than 1,000 participants and suggested that eating just one avocado a day could help reduce unhealthy cholesterol levels.
Other benefits of avocado
Avocado has many other benefits besides skin and cholesterol. For example, they can improve digestion because they are a good source of fibre. Fiber helps keep bowel movements regular and smooth and reduces the risk of constipation. Their magnesium content also means that regular consumption can aid relaxation and sleep efficiency, and their potassium levels can also aid nerve, muscle and heart function. They also contain biotin, which is good for healthy hair, and carotenoids, which are beneficial to the immune system.
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Vegan avocado recipes
There are many reasons to eat avocados when it comes to your health. But the other good news is that you don’t have to force them! Avocados are as delicious as they are nutritious, and they’re also versatile. Here are just a few of the recipes you can make with avocado.
Bailey Ruskus
one Vegan Avocado Coconut Curry Noodles
Avocado curry sounds unconventional, but this recipe proves that the fruit can help make a delicious, creamy curry dish, especially when combined with coconut milk, jalapeños, and spices like cumin and turmeric. Combine with noodles for a healthy, delicious midweek treat.
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Sam Turnbull
2 Garlic Chickpea Avocado Hummus Dip
Hummus is already creamy and thick, but when you combine it with avocado it will really take your dip game to the next level. Garnish with coriander and red pepper flakes and serve with tortilla chips, chopped vegetables or pita for a delicious snack. Perfect for parties, movie nights, or whenever you need a little pick-me-up during the day.
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Shivangi Rao
3 Avocado Chutney
Papadum and mango chutney is a dream combination, especially if you have cooked a delicious curry alongside it. But if you want to try something a little different, consider swapping out the mango for avocado for a unique condiment that’s still satisfyingly fruity and fragrant.
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Katie Takayasu
4 Vegan Chocolate Avocado Mousse
There’s no rule that says avocado can only be used in the main or sides, which is a relief because avocado is a perfect dessert ingredient. Fruit works particularly well in mousse, and this is due to its silky smooth, creamy texture. Combine with maple syrup, vanilla, and dark chocolate for an incredibly indulgent dessert.
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5 Avocado and Hummus Toast
When most people think of avocado, they think of toast, and for good reason. The crunch of the toast complements the texture of the avocado perfectly. But you can still liven up this recipe and add extra creaminess by adding some hummus. Sprinkle some fresh chili flakes on top for an extra kick.
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6 Avocado and Quinoa Salad
As we have established, avocado is a super nutritious food that should be consumed regularly. So are quinoa, edamame, and cranberries. So why not mix it all up and make a delicious, flavorful salad? Perfect for a quick and easy lunch on the go.
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Sarah Bond
7Perfect Guacamole with a Twist
Guacamole, the internationally popular avocado-based sauce from Mexico, is unquestionably delicious. That’s why this recipe doesn’t spoil the flavor, instead adding a secret ingredient for an even bigger nutritional boost: spinach. Seriously, you’ll get all the benefits but it won’t affect the flavor one bit. It’s a win-win situation.
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Charlotte is a writer and editor based in sunny Southsea on the south coast of England.