The avocado is a highly valued fruit due to its flavor, creamy texture and nutritional benefits. However, one of the characteristics that makes it difficult to consume is its tendency to oxidize quickly once it is cut or when the skin is removed. Oxidation is a chemical process that occurs when the pulp of fruits and vegetables, such as apples or potatoes, comes into contact with oxygen in the air.
This phenomenon can affect both the appearance of food and its quality, causing it to develop an unappetizing brown hue and a slightly bitter taste. To prevent oxidation and keep avocados fresh for longer, it is advisable to take certain precautions. This will help to preserve their nutrients and characteristic green hue.
How can I prevent avocados from oxidizing once cut?
The non-profit organization Love Food Love Science, managed by the Institute of Food Science and Technology in the UK, explains that “in addition to causing the fruit to change color, oxidation can also affect the nutrient content of a fruit or vegetable. Vitamin C, present in some fruits and vegetables, can oxidize when exposed to air. The longer a piece of fruit is exposed, the less vitamins it will have.
Because of this, it is necessary to know how to slow down the oxidation process of the avocado, as it contains valuable nutrients for the body that could be lost.
One of the methods for keeping avocados fresh in the fridge for longer is to sprinkle a little lime or lemon juice on them, as the acid they contain is sufficient to act as an antioxidant. The same thing happens when making guacamole, since the juice of these fruits is an essential ingredient in the preparation of the Mexican-style dip, so this can be another way to store the fruit. Olive oil also works in a similar way, as it is an antioxidant and also creates a barrier between the pulp and the air that prevents the oxidation process.
Another option is to use onions, because, according to the experts at the Spanish Heart Foundation, “they are rich in B vitamins, and contain lower levels of vitamin C and E, the latter having an antioxidant effect”. You can cut the onion into large pieces, place it in a container and then place the sliced avocado with the flesh facing upwards to prevent its flavour from being altered.
All these methods of preservation should be complemented by the use of airtight containers, bags or film that come into contact with the pulp of the fruit and reduce its contact with the air as much as possible, in addition to refrigeration, which slows down the oxidation process.
A popular storage method is to use cold water. However, the Cleveland Clinic warns that this should not be done because the water acts as a “breeding ground” for bacteria present on the skin of the avocado, such as Listeria monocytogenes and, to a lesser extent, salmonella.
How long can cut avocados be kept in the refrigerator?
Once the avocados are peeled or cut, they can last, if properly stored, between 2 and 3 days in the refrigerator. However, the appearance and aroma of the fruit should be evaluated before consumption.
How to tell when an avocado is ripe for consumption
Determining whether an avocado is ripe is essential to enjoying its creamy texture and optimal flavor. When it is ready to eat, it should yield slightly to gentle pressure from the fingers, without feeling too soft or having sunken areas. The skin, which can vary in color from deep green to almost black, should have a shade that indicates ripeness depending on the variety.
In addition to firmness and color, another useful trick is to remove the stem at the top of the avocado. If the area underneath is bright green, it has not yet ripened. However, if it is light green, almost yellow, it is ripe and ready to eat; if it is brown, it may be overripe. With these signs, you can be sure that the fruit is at the perfect point to be consumed.
The benefits of incorporating avocados into your daily diet
Avocados are rich in healthy fats, especially monounsaturated fatty acids, which help maintain a healthy heart by reducing LDL cholesterol and increasing HDL cholesterol. They are also an excellent source of vitamins and minerals, such as vitamin E and C, and potassium, which support immune function, skin health and fluid balance in the body.
A study carried out by experts from the University of Pennsylvania determined that eating one avocado a day for 26 weeks significantly improved the quality of the diet of the people who took part in the research. The 1,800 participants, aged 25 or over, with abdominal obesity, were divided into a control group that did not add the fruit to their diet, and another that did.
After the indicated period, the scientists concluded that daily avocado intake “increases adherence to the Dietary Guidelines for Americans,” which are a series of guidelines for the population with the aim of achieving a healthy diet.
Experts at Harvard University, meanwhile, carried out a piece of research which led them to the following conclusion: “People who eat more avocados each week can reduce their risk of cardiovascular disease compared to people who rarely eat them.” The data used came from more than 110,000 participants in the Nurses’ Health Study and the Health Professionals Follow-up Study. The results showed that those who ate at least one whole avocado a week had a 16% lower risk of developing cardiovascular disease and a 21% lower risk of suffering from a heart condition.
The National Library of Medicine (NIH) in the United States has commented that “vitamin E is a fat-soluble nutrient found in many foods. In the body, it acts as an antioxidant, helping to protect cells against damage caused by free radicals. Free radicals are compounds that are formed when the body converts the food we eat into energy.
This nutrient is found in high amounts in avocados, and plays an important role in protecting against cell damage and inflammation, which contributes to the prevention of chronic diseases.
Its high fiber content promotes healthy digestion and can help maintain satiety, which contributes to weight control. By incorporating this versatile fruit into salads, smoothies or as an ingredient in various recipes, it is possible to enjoy its multiple health benefits in a delicious and nutritious way.
