Avocados: Good Fiber & Good Fat

One medium avocado provides 40% of the recommended daily allowance of fiber and 39% of vitamin K (bone health and proper blood clotting), and 20% of vitamins E and C to support beautiful skin. The healthy fats in avocados help your body absorb the fat-soluable vitamins in other foods.

Selection:

Choose Haas avocados when possible. They’re the ones that turn blackish when ripe and have a rough skin. They’re also the most nutrient-dense and best tasting. The avocados with smooth, shiny skin can be a number of different varieties. Choose ones with deep dark green, almost blackish skin; they’re the ripest. Avoid any with soft spots, air pockets, or a pit that seems to be rolling around inside. Remove the center stem num on the top. If green flesh is revealed, you have a fresh one. If it’s brown or moldy it’s bad.

 

Most nutritious varieties: Haas and green avocados.

 

Least nutritious varieties: Florida avocados.

Storage:

Store avocados on the countertop and eat them within a day or two when ripe. You can put them in the refrigerator to slow decay, but that will only get you a couple more days at most. Once an avocado is cut in half, it’ll brown quickly. Leave the pit in the other half if you aren’t going to eat it all right away; that’ll keep it from browning. Or, store the cut avocado in a small glass container with coarsely chopped onion in the bottom (the skin of the avocado, not the flesh should be in contact with the onion), seal it with a tight-fitting lid, and keep it in the fridge. The onion’s oils are powerful antioxidants that prevent browning.