I love avocados. My love of guacamole goes way back to my childhood, but as an adult I have a newfound love for the fruit itself and will eat it by itself as well as on top of salad or on a sandwich, etc. Now for those who don’t know, an avocado has a tough, leathery but thin shell. It has a light green pulp inside surrounding a large, smooth pit. The skin plus the green pulp is why it is also known as the alligator pear. This is a fruit and more specifically a berry. It is also very high in nutrients and can be added to just about anything due to the good flavor and its ability to blend well with other ingredients.

Avocados are very high in potassium, even higher than bananas. A 3.5-ounce serving packs 14% of the recommended daily allowance (RDA), compared to 10% in bananas, which are a typical high-potassium food. Several studies show that having a high potassium intake is linked to reduced blood pressure, which is a major risk factor for heart attacks, strokes and kidney failure. Potassium is also something most of us are lacking in so this is a great way to increase your potassium.

Avocado is a high-fat food. In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence. But they don’t just contain any fat. The majority of the fat in avocado is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil and believed to be responsible for some of its health benefits. Oleic acid has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer. The fats in avocado are also resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking. It’s a good fat!

Heart disease is the most common cause of death in the world. It’s known several blood markers are linked to an increased risk. These include cholesterol, triglycerides, inflammatory markers, blood pressure, etc. Some small studies have shown avocados reduce total cholesterol levels significantly, reduce blood triglycerides by up to 20%, lower LDL cholesterol by up to 22%, and increase HDL (the "good") cholesterol by up to 11%. They may have been small studies, but with those results, you might as well go ahead and eat more anyway if there’s a chance you can see those results.

There are a couple other things I just want to gloss over quickly. Some nutrients are fat soluble which means they have to have fat for our bodies to absorb the nutrients. This makes avocado something could be added to every meal so you can get the most out of the foods you eat. They are also high in antioxidants which can help protect your eyes and fight cancer cells. Avocados are loaded with fiber. The same 3.5-ounce serving of avocado has 7 grams of fiber, which is 27% of the RDA. Fiber contributes to weight loss, reduced blood sugar spikes and is strongly linked to a lower risk of many diseases according to healthline.com.

Avocados are a superfood with a rich, creamy texture which makes them easy to add to just about any dish either as an accompaniment or as the star. Avocados are a fruit that once ripe will spoil quickly if left out. A ripe avocado should be just slightly soft. Often in the store they are rock hard or too soft. The ones that aren’t ripe can be left out to soften some. Once they are ripe, store in the fridge to prolong the life if you aren’t using right away. This week, make your grocery list and meet me in the kitchen!