Avocados — Nutrients, Health Benefits, and Shopping Tips

Avocados should have a slight yield to gentle pressure when ripe, with skin that can vary from bright green to deep, almost black green depending on the variety. Inside, the flesh should be creamy and uniformly colored without dark spots.

Avoid avocados that feel overly soft or show signs of indentation, as these are often overripe or bruised. Hard, unyielding avocados will require some time to ripen, so consider your timing needs.

Ripe avocados are best stored in the refrigerator to slow down the ripening process. Keeping them in the crisper drawer can help maintain their freshness for several days. Unripe avocados should be kept at room temperature until they soften.

Refrigeration can extend the life of ripe avocados, but avoid placing unripe ones in the fridge. Storing avocados in plastic bags can trap moisture and lead to mold. Additionally, keeping them near ethylene-producing fruits like bananas and apples can cause them to ripen too quickly.

Avocados can last for 4-7 days at room temperature until they ripen. Once ripe, they can be stored in the refrigerator for an additional 3-5 days. To extend their shelf life, ripe avocados can be mashed with a bit of lemon juice and frozen, lasting up to 6 months in the freezer.

Leftover avocados can be used in a wide variety of dishes. Mash them into guacamole or spread them on toast for a quick and healthy snack. They are also great sliced on top of salads, tacos, or sandwiches, adding a creamy texture.

Blend avocados into a smoothie for added creaminess, or use them to make a dairy-free avocado dressing for salads. If you have ripe avocados, consider making a chocolate avocado mousse or using them in baking to replace butter or oil. Avocados can also be added to scrambled eggs or used as a topping for burgers and grilled meats. For a unique twist, try grilling avocado halves and serving them with a squeeze of lime and a sprinkle of salt.

Avocados are rich in healthy fats, which support heart health by improving cholesterol levels and reducing inflammation. Their high fiber content promotes digestive health by aiding regular bowel movements. Avocados also enhance brain function due to their vitamin E and healthy fats, and their antioxidant properties promote skin health, reducing signs of aging and improving elasticity.