Background Information
Avocados (Persea Americana) are one of the most versatile and popular super foods that have over the past decade, quickly gained international recognition and favour from health-conscious individuals. Avocados are native to Central and South America, where they were widely cultivated by the Aztecs and Mayans. They have green, leathery skin and a creamy, nutty flesh.
Avocados are widely used in salads, on toast, in smoothies and guacamole, and are viewed by many as a healthy addition to your diet. Its popularity has led to its export to countries all over the world, including here in Australia. Avocados boast an impressive nutritional profile and are packed full of vitamins, minerals and phytonutrients.
Are Avocados Tree Nuts?
Despite their healthy reputation, one important question must be asked: are avocados tree nuts? The answer is no, avocados are technically classified as a fruit, specifically a single-seeded berry, and not a nut at all.
Technically, a nut is defined as a “hard-shelled fruit composed of an inedible outer husk and a edible inner seed”. Avocados do not meet this criteria, as they have a pulpy fleshy consistency, rather than an inner hard seed. For example, tree nuts (such as walnuts, pecans and brazil nuts) will have a hard shell that protects the edible inner seed, which is commonly referred to as a ‘nut’.
Avocados also lack another important component of a tree nut – a growing point. Tree nuts, on the other hand, contain growing points, allowing them to reproduce and create a new tree.
It is important to note that although avocados are not classified as a tree nut, they are usually found together in the same section as nuts. This is because, like nuts, they fall into the allergen food group, causing allergic reactions for some people.
Health Benefits
Avocados are a nutrient-rich superfood that can add loads of flavour, texture and nutrition to any dish. They are an excellent source of dietary fibre as well as vitamin K and monounsaturated fatty acids. Avocados are also a source of potassium which help to lower blood pressure and reduce the risk of coronary heart disease. A single avocado provides around 21% of your daily vitamin C needs, as well as folate, magnesium, pantothenic acid, copper and vitamin B6.
The creamy, savoury flavour and texture make avocados an ideal addition to many recipes. They can be enjoyed alone as a snack or added to salads, smoothies, tacos and even used as an alternative to butter. Avocados are an incredibly versatile food and can be used in both sweet and savoury recipes.
Expert Perspectives
When it comes to the nutritional benefits of avocados, experts are in agreement. According to Dr. Frieda Rhodes, a nutrition researcher from Berkeley University, “Avocados are a superfood filled with beneficial nutrients and vitamins. They provide essential fatty acids, fiber, and a wide array of vitamins and minerals.”
The American Dietetic Association (ADA) states that “consuming avocados can help reduce the risk of heart disease, improve eyesight and support healthy skin and hair due to their high vitamin and mineral content.”
Analysis & Insights
The health benefits of consuming avocados are clear. They are packed full of essential nutrients and vitamins, meaning they can support a healthy heart, skin, hair and eyesight. Furthermore, since they are not classified as a tree nut they are safe to consume for those with nut allergies.
Eating avocados could also be beneficial for your waistline. They are incredibly filling and contain healthy monounsaturated fats and fibre, which help to reduce hunger and keep you full for longer. This makes them an ideal snack or addition to meals if you are looking to lose or maintain your weight.
Growing Your Own Avocados
If you have access to the right conditions, you can even grow your own avocados at home. They prefer a warmer climate and will generally produce more fruit when grown in conditions closer to its native subtropical climate. Some avocados can take up to 8 years to bear fruit, so patience is key!
To begin you’ll need an avocado tree and a container large enough to hold the pot. The tree should be planted in a large container with well-draining potting mix and made sure it is watered regularly. Nursery-bought trees are the best bet as they’ll already be two-to-three years old and will bear fruit earlier.
Harvesting & Storing Avocados
Your tree will produce fruit in late spring or summer, which is when you can harvest the avocados. To test for ripeness you should lightly press the avocado with your finger – if it’s ready to be picked the skin should feel slightly soft. If it’s too hard, it’s not yet ripe.
If you can’t use all the avocados you harvest, they can be stored in the fridge in a sealed bag or container. Keep them away from any other fruits and vegetables, as the gas they emit can cause other produce to ripen more quickly.
Cooking & Preserving Avocados
There are countless ways to cook and preserve avocados. From guacamole and salads, to avocado fries and smoothies – the possibilities are limitless. One of the best ways to preserve avocados is by freezing them. Simply slice the fruit in half and remove the stone, then wrap each half individually in cling wrap before freezing. This will help to retain the colour, texture and nutritional content of the fruit.
Selecting Avocados
When selecting an avocado, always look for one that is slightly soft to the touch. Size is also important, as it can influence the flavor of the fruit. Smaller avocados tend to be sweeter, with a creamy texture; whereas larger ones tend to be more savoury and slightly stringy. The skin of the avocado should be dark green or purple, with a glossy finish. If the skin is dull and discoloured, it’s likely to be overripe.
Taste & Texture
Avocados can vary in flavor depending on the variety and the ripeness, but they are generally creamy and nutty in flavor. Texture-wise, they should be firm but not hard, with a slight give when you press them. Depending on how you cook them, their texture can range from creamy and smooth to slightly stringy.
Nutrition Profile
Avocados are jam-packed with vitamins and minerals. A single avocado provides about 21% of your daily Vitamin C needs, as well as folate, magnesium, pantothenic acid, copper and Vitamin B6. They are also a good source of dietary fiber, monounsaturated fatty acids and potassium, which can help reduce blood pressure and the risk of coronary heart disease.
