By Irene Hayton

The avocado is known as the “alligator pear” due to the color and texture of its leather-like skin and its shape. While many people think the avocado is a vegetable, it’s actually a fruit that’s low in sugar.

Those who are watching their weight often avoid eating avocados due to their high fat content. However, the majority of the fats in an avocado are monounsaturated fats which are considered heart-healthy.

Avocados are a good source of potassium and folic acid—two more important nutrients for heart health—as well as several other B complex vitamins and vitamins E, A, C and K. They contain the highest amount of fiber of any fruit, including soluble and insoluble fiber.

Carotenoids—such as alpha-carotene, beta-carotene, lutein, lycopene and zeazanthin—are important phytonutrients that act as antioxidants. They are fat-soluble, which means that they must be eaten with fats so that they’ll be properly absorbed. The Journal of Nutrition published a study in March 2005 that showed that “adding avocado fruit can significantly enhance carotenoid absorption from salad and salsa, which is attributed primarily to the lipids [fats] present in avocado.” Adding even just a small amount of avocado to salsa increased the absorption of lycopene and beta-carotene, and the addition of avocado to salad enhanced lutein, alpha-carotene and beta-carotene absorption, compared to salsa and salad without avocado.

Most fruits and vegetables that are rich in carotenoids are low in fats. The avocado is an exception; not only does it contain health-promoting monounsaturated fat, but it also has high amounts of lutein plus zeaxanthin, alpha-carotene and beta-carotene.

Avocados are picked from the tree when they are still firm; they do not soften or ripen on the tree. When buying avocados, either buy them when they are still firm and allow them to ripen at home, or if you need a ripe one right away, choose one that’s slightly soft when you press it firmly but gently. Avoid buying those that have any sunken spots. To speed up the ripening process, place the avocados in a paper bag or a bowl with other ripe fruit. Once they’re ripe, they can be kept in the fridge for a few days.

To cut an avocado, slice it in half lengthwise, all around the pit. Separate the two halves by gently twisting them in opposite directions. A squeeze of fresh lemon or lime juice will help to avoid the browning that occurs when the avocado flesh is exposed to air. If you’re only going to use half the avocado right away, leave the pit in the half you’re not using to keep it from going brown. Because they are high in potassium, be sure to eat avocados with unprocessed sea salt to make them less “cooling” to the body.

See this month’s recipe for Spinach Salad with Avocado Dressing.