Now no self-respecting salad or slice of toast would be without a creamy wedge of perfectly ripe avocado. So simple and delicious, this avocado on toast recipe is perfect when you need a quick and nutritious breakfast or snack. Two main avocado varieties are available: Avocado oil nutrition and Fuerte. Fuerte variety has a smooth green skin.

Avocados are very high in both protein and oil. Look for avocadoes that have unblemished skins with no soft spots, which suggest bruising. Extra virgin avocado oil is now widely available in UK supermarkets. To test ripeness, press the skin lightly with your thumb. If it feels slightly yielding, it’s ready to eat.

Cut lengthways down to the stone and twist to separate the two halves. Pierce the stone carefully with a knife to embed the knife’s tip, then pull the stone out. The yellow-green flesh should come away from the skin easily, but it will go brown when exposed to air, so always prepare avocados just before serving or drench in lemon juice to prevent the browning. The avocado has the highest protein and oil content of any fruit. In fact, this soft-fleshed fruit can contain up to 30 per cent fat.

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An avocado is a bright green fruit with a large pit and dark leathery skin. They’re also known as alligator pears or butter fruit. Avocados are a favorite of the produce section. They’re the go-to ingredient for guacamole dips. And they’re turning up in everything from salads and wraps to smoothies and even brownies. Avocado Nutrition Avocados have a lot of calories. But it’s monounsaturated fat, which is a “good” fat that helps lower bad cholesterol, as long as you eat them in moderation.

Avocados offer nearly 20 vitamins and minerals. And they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next 3 hours than those who didn’t have the fruit. Avocado Health Benefits A healthy lifestyle that includes nutritious food can help prevent and reverse disease. Avocados are a healthy food you can add. The vitamins, minerals, and healthy fats you get from avocados help prevent disease and keep your body in good working order. The folate you get from avocados may lower your risk of certain cancers, such as prostate and colon cancer.

Nutrients in avocados may also treat cancer. Studies on oil extracts from avocados show they can reduce osteoarthritis symptoms. The vitamin K in avocados boosts your bone health by slowing down bone loss and warding off osteoporosis. Research shows a link between depression and low levels of folate. Folate helps block the buildup of a substance called homocysteine in your blood.

Homocysteine slows down the flow of nutrients to your brain and ramps up depression. The high levels of folate in avocados may help keep depression symptoms at bay. Chronic inflammation can kick off many diseases, including diabetes, Alzheimer’s disease, and arthritis. The vitamin E in avocados lowers inflammation in your body. They’re especially high in insoluble fiber, which is the kind that helps move waste through your body. Fiber keeps you regular and can prevent constipation. Potassium helps level out your blood pressure by lowering sodium levels in your blood and easing tension in your blood vessel walls.

Most of the healthy fat in avocado is oleic acid, a monounsaturated fatty acid. This heart-healthy fat helps lower cardiovascular inflammation. Avocados also have a nutrient called beta-sitosterol, the plant version of cholesterol. Beta-sitosterol helps lower your cholesterol levels. Lutein and zeaxanthin are two antioxidants in avocados that are good for your eyes.