Avocados: Nutrition, Health Benefits, How to Preserve?

Last updated on July 16th, 2023 at 12:36 pm

10 minutes read.

Image credit: istockphoto

Avocado is considered one of the main tropical fruits, as it contains fat-soluble vitamins which are less common in other fruits.

Besides high levels of protein, potassium, and unsaturated fatty acids, the avocado pulp contains variable oil which is used to produce skincare oil.

It’s such delicious, easy-to-eat fruit and over-packed with nutrients that make everyone crave it.

This fruit has been recognized for its health benefits, especially due to the compounds present in the lipidic fraction, such as omega fatty acids, phytosterols, tocopherols, and squalene.

The nutrients in avocados have been thoroughly researched and scientifically proven to be one of the world’s healthiest fruit.

It’s native to Mexico but is now cultivated around the world.

In this article, you will learn why avocado pear is good for your health, how you can start blending it into your diet to gain all its value, and how to even preserve it when nature blesses you with an abundance of it. Etc

There’s much you can find about avocados today if you read this article to the end but feel free to skim to any topic that catches your eye.

What’s Avocado?

An Avocado is a bright green fruit with a large hole that holds the oval brown to white shaped seed when cut open.

It has a bright green lathery skin which turns dark purple when fully matured (or ripped) in some varieties.

While in some varieties the lathery skin remains bright green even after maturity and ripping.

When ripped, the inner flesh edible part looks green and light yellow, very soft and creamy.

The shapes of avocado fruits range from bell-shaped, oval-shaped, and round-shaped.

It has a mild taste and creamy texture that works well in many different dishes

Types of Avocados

There are over 500 different varieties of avocado grown in the world and they fall into one of three groups; Mexican, Guatemalan, and Indian.

That means avocado varieties are beyond what you see in the grocery store or local market.

Here am going to show you some of the popular avocado varieties and you can choose which one you can grow at home and enjoy from your garden.

1. Haas avocado

2. Fuerte avocado

3. Pinkerton Avocado

4. Reed Avocado

5. Bacon avocado

6. Sharwil Avocado

7. Zutano Avocado

8. Brogden Avocado

9. Choquette Avocado.

10. Monroe Avocado.

11. Cleopatra Avocado.

12. Maluma Avocado (persea Ameri ana)

13. Ettingner avocado

14. Gwen avocado

15. Lula avocado.

Take a look at the infographic below for more clarity.

Nutrition Facts

Virtually all avocado varieties are rich in beneficial dietary nutrients.

A recent study on the phytochemical and nutritional composition of avocado fruits shows that about  1/2  of an avocado consist of heavy phytochemical and nutrients.

However, the nutrition profile I will show you below is that of the edible portion of Persea Americana (maluma avocado).

Image credit: Quantum Day/Getty image

Nutrition Profile of Persea Americana (Maluma Avocado) USDA 2011

Nutrient/phytochemicalValue per 100 gm1 fruit 100 gm1/2 fruit, 68 gmOne serving 30 gm
Dietary fiber6.809.204.62.00
Total sugar0.300.410.20.09
Vitamin A7.
Vitamin C8.8012.06.0.60
Vitamin E1.972.681.340.59
Vitamin K21.028.614.30
Vitamin B-60.290.390.20.09
Pantothenic Acid1.462.001.00.44
High-Monounsaturated Fatty Acid9.8013.36.72.94

Health Benefits of Avocado

 Avocados can be the Healthiest Food in a Nutritional diet.  Avocado is rich in vitamins, fats, and minerals. This helps to keep the body working normally and prevents the body from toxic diseases.

Here are the amazing health benefits of eating avocados:

1. Lower the Risk of Cancer

Folate is the natural form of vitamin B in avocados. Folate may lower the risk of cancer such as colon cancer and prostate.  All the essential nutrients present in avocados can cure cancer.  

2. Warding off Osteoporosis

 The risk of osteoarthritis can be also reduced by using the oil of avocados. Vitamin K is also present in avocados and it can improve health. It can slow down bone loss and ward off osteoporosis.

3. Depression

Research has shown a link between low levels of folate and depression.  Folate from avocados can stop the increasing level of homocysteine in the blood. 

Homocysteine can drop depression because it slows down the level of nutrients in the brain.  A high level of folate present in avocados can keep away depression.

4. Chronic Inflammation

 Chronic inflammation can cause many disorders such as arthritis, Alzheimer’s, and diabetes.  Vitamin E present in avocados can reduce inflammation in humans.

5. Normal Digestion

Avocados contain a high level of soluble fibers which are helpful to remove all the wastes from the human body and can prevent constipation.

6. Normalize Blood pressure

A high level of potassium is present in avocados.  A high level of potassium can help to lower the sodium level in the blood and control hypertension.

7. Support weight loss

Avocados contain nutrients and bioactive compounds such as fiber and healthy fats that can help reduce the risk of becoming overweight or obese.

Researchers have reported that a higher amount of habitual intake of avocado is associated with lower odds of becoming overweight or obese.

Another study investigated the satiety effects of isocalorically replacing carbohydrate energy in a meal with avocado-derived fats and fibers and their result was quite impressive.

8. Improve Vision

lutein and zeaxanthin are two essential antioxidants found in avocado fruit that protect the eyes from harmful ultraviolet radiation and muscular atrophy. 

9. Helps during Pregnancy

About 400 μg of folate is needed per day during the pregnancy period to prevent defects in fetuses.

Avocados are full of good fats, high in dietary fiber, and a great source of folate. Folate is especially important during early pregnancy because it can reduce the risk of birth defects.

Benefits of Avocado oil

What are the benefits of avocado oil on your skin?

1. Moisturizes and nourishes the skin

 Apart from vitamin E, Lecithin, potassium, and some other essential nutrients present in avocado oil, help keep the skin moisturized and nourished. 

2. Reduce Inflammation from Psoriasis and Eczema 

Vitamins and antioxidants present in avocado oil may help to cure and prevent irritated,  dry, and peeling skin i.e. psoriasis and eczema. 

When applying the oil to the skin it is important to test a patch of the skin first, to ensure that the oil does not cause irritation.

3. Stops and Prevents Acne

 When avocado oil is applied to the skin and left off for a short time and then wash with warm water,  it keeps the skin hydrated without leaving extra oil on the skin. This can decrease the risk of acne. 

Avocado oil also has an anti-inflammatory effect. It prevents the skin from redness and inflammation in the skin.

4. Wound Healing Rapidly

Avocado oil can help to heal the wound more efficiently. In avocados, the oleic acids and essential fatty acids can stimulate the production of collagen which produces new connective tissue.

It can also help to reduce inflammation during the healing process of the wound.

A study evaluated the wound-healing activity of fruit extract of Persea Americana (maluna avocados) in rats and the results indicated that such can be used in the management of wound healing.

5. Treats Sunburned Skin

 Antioxidants present in avocado oil can reduce sunburn symptoms. All the essential fatty acids, lecithin, beta carotene, protein, vitamin E, and vitamin D can protect and heal the skin.

 It also protects the skin from ultraviolet radiation.

6. Decrease signs of aging

 Antioxidants present in avocados are known to decrease aging and keep the skin healthy.

Researchers carried out a pilot study to assess whether oral consumption of one avocado daily for 8 weeks can reduce skin aging in healthy overweight women by assessing skin physical characteristics and resistance to UVB radiation.

Their findings suggest that daily oral avocado consumption may lead to enhanced elasticity and firmness of the facial skin in healthy women. Further studies of other skin locations are required to establish the connection between avocado consumption and skin aging says the researchers.

7. Improves the health of nails

Avocado oil keeps the nails dry. 

8. Improves scalp health

 Using avocado  oil on the scalp  as  a  hot  oil  mask  can  help  to  decrease dandruff and other problems caused by a dry and flaky scalp

How to eat Avocado?

Avocado fruits can be eaten stretched out of hand when ripped (usually become soft) to get all it healthy packed nutrients.

Avocado Recipes

Avocado can be used to formulate a lot of food.

Here are some Avocados Recipes you can try out:

  • Sala with avocados
  • Avocados toast
  • Avocados sushi
  • Avocados sandwiches
  • Avocados Entress
  • Avocados Bowls
  • Avocados appetizer
  • Avocados Dips
  • Avocados with bread
  • Avocados with stew rice or Jaroff rice or beans.
  • Avocados with African salads
  • Avocados with boiled yam.
  • Avocados with bean soup. etc

What are the industrial uses of avocados?

  • The pulp of avocado contains healthy oil which is used in the cosmetic and pharmaceutical industry to produce skin care oil.
  • Avocado oil can be used in the production of good skin and hair oil creams.
  • Avocado oil is possibly safe when used for up to 3 months. It’s usually well-tolerate

Side Effect/Allergy

The side effect that may occur as a result of consuming avocados are of two types;

  1. The first type is an oral allergy to avocados due to oral allergy syndrome.

You could have an oral allergy to avocados if you are also allergic to birch pollen. Fruits and vegetables that grow near pollen can cause an allergic reaction in those that are sensitive to pollen. Symptoms of this type of allergy affect the mouth and throat.

2. The second type of allergy is a result of cross-reactivity with latex.

Some people with a latex allergy are allergic to many fruits including avocado, bananas, kiwis, and melons.

This condition is known as latex-fruit syndrome. Approximately 35-50% of people who are allergic to latex show sensitivity to some plant-derived foods.

Some people may develop anaphylaxis after eating a meal containing avocado.

Anaphylaxis is a life-threatening reaction that occurs in between 0.05 to 2% of the general population. Anaphylaxis is also known as latex-fruit syndrome.

Signs and Symptoms

Symptoms of Avocado Allergy

Symptoms of an oral allergy to avocados include:

  • Itchy mouth
  • Scratchy throat
  • Swelling in and around the mouth and throat

Symptoms of a latex-avocado allergy include:

  • Swelling of the lips
  • Sneezing
  • Itchy eyes
  • Stomach discomfort
  • Hives
  • Anaphylactic response

Clinical manifestations in relation to avocado ingestion may include vomiting, bronchial asthma, and rhinoconjunctivitis.

Some people might experience itching after using avocado oil or a cream containing avocado oil and vitamin B12.

One study had shown that avocado-induced symptoms occurred in 8% of 100 people.

How to Manage Avocado Allergy

How do you Manage Avocado Allergy?

If a person feels allergy symptoms after eating or coming in contact with avocado, it implies they may have an avocado allergy.

If this happens, contact a doctor immediately. The doctor can help determine the underlying cause of the symptoms and the most effective treatment.

A doctor can also prescribe some over-the-counter (OTC) antihistamines if symptoms are mild.

However, if symptoms are severe and life-threatening, the doctor can recommend an epinephrine injection to avoid complications.

For skin-related symptoms, look for cortisone cream to help with itching and hives. A doctor can also prescribe a cream for individuals that need stronger medications.

In addition, if a person has a skin reaction after handling avocados, it may be due to pesticides and other chemicals on the surface of the avocado.

Thoroughly washing avocados before consuming them may reduce any worsening symptoms.

Is there any cure for Avocados allergy?

According to health experts, there’s no cure for avocado allergy presently so they recommend that people with the condition should avoid eating avocados and avocado-based food and products.

Avoiding avocados and avocado-based products, such as guacamole, can help prevent mild and severe allergy symptoms in the long term. A person’s symptoms will significantly improve after avoiding the source of the allergen.

A person should also ensure to read food labels carefully to ensure they do not contain avocado.

Check labels of body-care products for avocado.

Get a written anaphylaxis action plan from a doctor.

Learn how to use an epinephrine auto-injector.

Related: Does Avocados Seed Have Any Health Benefits?

Related: Health Benefits of Bullet Pears (Ube)

How to Preserve Avocados

Can you preserve avocados for six months?

Yes. Here is how?

When you have Avocados in abundance and would want to enjoy them for a long period without having to waste any of them.

The only thing you have to do is to gather them and use a kitchen aid mixer or potato masher to mash them up with lemon juice or white vinegar and store it in a plastic bag (quart bag) or resealable bag and store them in the freezer.


Lemon juice or white vinegar will serve as a preservative.

With this method, it can last for up to five or six months

When you want to thaw it, just leave it in the refrigerator 12 to 24 hours before use, place it at room temperature for about an hour, or place it into a bowl and run cold water over the bag or container. And you’re good to go!

But, as always, there’s a little bit of a catch.

Once thawed, the avocado isn’t quite as firm as the fresh avocado. It’s been through a lot, being cooped up in that freezer.

It’s just not the same as the fresh pear. So while you’re not going to want to snack on slices of it, the once-frozen fruits work perfectly well for making guacamole, dressings, spreads, and ice pops (perhaps with a little lime and tequila?).

You can use a fork to mash but it will take a lot of time.

Lemon juice or white vinegar helps it maintain its fresh taste whenever you want to use it.

You can also freeze the avocado in ice cube trays.

However you can’t freeze whole Avocados, it really doesn’t work that way. It needs an airtight seal to keep it from changing color and taste.

You can wash the Avocados and peel them and cut them in half, then wrap it with aluminum foil or plastic wrapper, put them in an airtight container or reseal the able bag, and freeze them.

How can you preserve unripe halves of Avocados?

It’s quite very annoying when you cut into an avocado only to find is not well ripped.

You don’t have to worry about how you will toss your beautiful half-ripe green avocados.


Just sprinkle the flesh with lemon or lime juice, place the halves back together, and wrap it with plastic wrap. Stick it in the fridge and check its ripeness each day.

This is how you can preserve ripe avocado Halves;

Fresh and ready avocado halves are a sight to behold. But they won’t stay that way for long.

To keep them from turning brown, seal the flesh with a sprinkle of lemon juice, lime juice, or olive oil, then tightly wrap it in plastic wrap and refrigerate.


Whole unripe Avocados shouldn’t be frozen rather just keep it at room temperature and be checking for its ripping by using your hands to check when it has softened.

Which kind of climate is best suitable for avocado trees?


Avocados can only grow in warm weather and sub-humid climates, primarily tropical and Mediterranean temperatures that stay warm year-round.

Avocado season

When is the season of Avocados?


Avocado fruits aren’t really available year-round, it has a particular season, however, you may see it in some grocery stores year-round due to some kind of Agro-production strategy.

For instance, the early ones start coming from January to March. In some climate zones in Africa, particularly Nigeria, the season is from February to April, while some extend to May.

In South Africa, the bulk of avocados is produced from March to September, depending on the production area and the cultivar which can extend the season from February to November. For example, the Fuerte avocado is harvested from February to April around the town of Levubu in the far north of the Limpopo province

Most of the California avocado season volume is expected to occur from mid-April through mid-July, with the season mellowing out from August to October. With its balmy weather and fertile soil, California offers the perfect breeding ground for avocados.

In Mexico, avocados produce practically throughout the whole year. The highest volume is produced between September and December, and the lowest volume is produced between April and June.


The English word “avocado” is believed to be derived from the Nahuatl word ahuacatl, which means “testicle” and obviously describes the shape of the fruit. It also likely refers to the fact that they believed the avocado to be an aphrodisiac.

It’s said to be native to Mexico and has been part of their diet to date.

Archaeologists have found evidence of avocado consumption going back almost 10,000 years in central Mexico.

Back then, humans were simply gathering and eating wild avocados. Researchers believe that humans began cultivating avocados about 5,000 years ago.

Mesoamerican tribes like the Inca, the Olmec, and the Mayas grew domesticated avocado trees.

In the 16th century, Spanish explorers became the first Europeans to eat avocados. Martín Fernández de Enciso (circa 1470 to 1528) was the first European to describe avocados when he mentioned them in a book he wrote in 1519. The Spanish called the fruit aguacate, a corruption of ahuacatl.

By the time of the Spanish Conquest, avocados had spread from Mexico through Central America into parts of South America. The Spanish eventually brought avocados to Europe and sold them to other countries including England.

 In 1653, a Spanish padre, Bernabe Cobo, was the first European to describe the three main types of avocados: Guatemalan, Mexican, and West Indian.

Different people, including George Washington, described finding and eating avocados in the West Indies.

Washington visited Barbados in 1751 and later wrote that the “agovago pears” were a popular food.

Sir Hans Sloane, an Irish naturalist, is believed to have coined the word “avocado” in 1696 when he mentioned the plant in a catalog of Jamaican plants. He also called it the “alligator pear tree.”

Henry Perrine, a horticulturist, first planted avocados in Florida in 1833. It didn’t become a commercial crop until the early 20th century, though.

While they were fairly popular in California, Florida, and Hawaii where it was grown, people in other states avoided avocados. They didn’t start gaining widespread popularity until the 1950s when people started putting them in salads.

How did avocado pears come into Africa?

 South Africa may likely be the first African country to receive avocado by settlers coming from the West Indies and other Dutch colonies between 1652 and 1700.

Awesome, that’s a whole lot of valuable information about avocados you have to find out today.  Anyways I appreciate the time you spend with me.

Before you leave give me just a minute let’s conclude.


It’s true, avocado holds powerful nutrients for your health. Many researchers have proved it beyond a reasonable doubt.

So how would you know if an avocado is good for you?

Start today to eat it and blend it with different recipes of your choice. Visit that grocery store or local market or perhaps your backyard or neighbor’s yard to grab some avocados.

You don’t have to worry much about the allergy because according to studies it rarely occurs.

However, if any side effects occur as you enjoy your avocado/avocado recipes, visit a medical professional for proper advice.

As I mentioned earlier other fruits can actually cause an allergy so try to find out the source of the allergy.

Anytime nature blesses you again with a lot of avocados you don’t have to toss anyone, just try the tips you have learned today from my post to preserve it.

I hope you get the value worth your time, I appreciate the time you spend with me. Leave a comment below if you find this article helpful and don’t forget to drop your question, opinion, or criticism if any. Cheers!



The content provided in Living Good is for informational and educational purposes only. It’s not intended to provide medical advice or take the place of such advice or treatment from a personal doctor. All readers/viewers of this content are advised to consult their qualified health professionals regarding specific health questions. Living Good takes no responsibility for possible health consequences of any person(s) reading or following the information in this educational content. Viewers of this content, especially those taking prescription or over-the-counter medication, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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