Editing Avocado (section)

==Uses==
=== Nutrition ===
{{nutritional value
| name = Avocados, raw
| water = 73.23 g
| kJ = 670
| protein = 2 g
| fat = 14.66 g
| satfat = 2.13 g
| monofat = 9.80 g
| polyfat = 1.82 g
| carbs = 8.53 g
| fiber = 6.7 g
| sugars = 0.66 g
| calcium_mg = 12
| iron_mg = 0.55
| magnesium_mg = 29
| phosphorus_mg = 52
| potassium_mg = 485
| sodium_mg = 7
| zinc_mg = 0.64
| manganese_mg = 0.142
| opt1n = [[Fluoride]]
| opt1v = 7 µg
| opt2n = [[Beta-sitosterol]]
| opt2v = 76 mg
| vitC_mg = 10
| thiamin_mg = 0.067
| riboflavin_mg = 0.13
| niacin_mg = 1.738
| pantothenic_mg = 1.389
| vitB6_mg = 0.257
| folate_ug = 81
| vitA_ug = 7
| betacarotene_ug = 62
| lutein_ug = 271
| vitE_mg = 2.07
| vitK_ug = 21
| source_usda = 1
| note = [https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102652/nutrients Link to USDA Database entry]
}}

Raw avocado flesh is 73% water, 15% fat, 9% [[carbohydrate]]s, and 2% [[protein]] (table). In a 100-gram reference amount, avocado supplies {{convert|670|kJ|kcal|0|abbr=off}}, and is a rich source (20% or more of the [[Daily Value]], DV) of several [[B vitamins]] (such as 28% DV in [[pantothenic acid]]) and [[vitamin K]] (20% DV), with moderate contents (10–19% DV) of [[vitamin C]], [[vitamin E]], and [[potassium]]. Avocados also contain [[phytosterols]] and [[carotenoids]], such as [[lutein]] and [[zeaxanthin]].<ref>{{cite journal |vauthors=Dreher ML, Davenport AJ |year=2013 |title=Hass avocado composition and potential health effects |journal=Crit Rev Food Sci Nutr |volume=53 |issue=7 |pages=738–750 |doi=10.1080/10408398.2011.556759 |pmc=3664913 |pmid=23638933}}</ref>

====Fat composition====
Avocados have diverse fats.<ref name="ND">{{cite web |year=2013 |title=Avocados, raw, all commercial varieties, per 100 grams |url=http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2 |access-date=17 April 2013 |publisher=NutritionData.com}}</ref> For a typical one:

* About 75% of an avocado's energy comes from fat, most of which (67% of total fat) is [[monounsaturated fat]] as [[oleic acid]] (table).<ref name="ND" />
* Other predominant fats include [[palmitic acid]] and [[linoleic acid]].<ref name="ND" />
* The [[saturated fat]] content amounts to 14% of the total fat.<ref name="ND" /> 
* Typical total fat composition is roughly: 1%&nbsp;[[omega-3 fatty acid|ω-3]], 14%&nbsp;[[omega-6 fatty acid|ω-6]], 71%&nbsp;[[omega-9 fatty acid|ω-9]] (65% oleic and 6% palmitoleic), and 14% [[saturated fat]] (palmitic acid).<ref name="ND" />

Although costly to produce, nutrient-rich avocado oil has a multitude of uses for salads or cooking and in cosmetics and soap products.<ref name="morton" />

====Research====
In 2022, a [[prospective cohort study]] following 110,487 people for 30 years found that eating two servings of avocado per week reduced the risk of developing [[cardiovascular disease]]s by 16–22%.<ref name="jama">{{cite journal |last1=Pacheco |first1=Lorena S. |last2=Li |first2=Yanping |last3=Rimm |first3=Eric B. |last4=Manson |first4=JoAnn E. |last5=Sun |first5=Qi |last6=Rexrode |first6=Kathryn |last7=Hu |first7=Frank B. |last8=Guasch-Ferré |first8=Marta |date=5 April 2022 |title=Avocado Consumption and Risk of Cardiovascular Disease in US Adults |journal=Journal of the American Heart Association |volume=11 |issue=7 |pages=e024014 |doi=10.1161/jaha.121.024014 |issn=2047-9980 |pmc=9075418 |pmid=35352568 |doi-access=free}}</ref> The study involved replacing half a daily serving of saturated fat sources, including margarine, butter, egg, yogurt, cheese, or processed meats, with an equivalent amount of avocado.<ref name="jama" />

=== Culinary ===
{{Cookbook}}{{See also|List of avocado dishes}}

The fruit of horticultural cultivars has a markedly higher fat content than most other fruit, mostly [[monounsaturated fat]], and as such serves as an important staple in the diet of consumers who have limited access to other fatty foods (high-fat meats and fish, dairy products). Having a high [[smoke point]], [[avocado oil]] is expensive compared to common [[salad oil|salad]] and [[cooking oil]]s, and is mostly used for salads or [[dip (food)|dips]].

A ripe avocado yields to gentle pressure when held in the palm of the hand and squeezed. The flesh is prone to [[enzymatic browning]], quickly turning brown after exposure to air.<ref>{{cite book|title=The Encyclopedia of Fruit & Nuts|year=2008|publisher=CABI|location=Oxfordshire, England|isbn=978-0-85199-638-7|page=440|editor=Jules Janick}}</ref> To prevent this, [[lime (fruit)|lime]] or lemon juice can be added to avocados after peeling.

The fruit is not sweet, but distinctly and subtly flavored, with smooth texture.<ref name="morton" /> It is used in both savory and sweet dishes, though in many countries not for both. The avocado is common in [[vegetarian cuisine]] as a substitute for meats in sandwiches and salads because of its high fat content.

Generally, avocado is served raw, though some cultivars, including the common 'Hass', can be cooked for a short time without becoming bitter. The flesh of some avocados may be rendered inedible by heat. Prolonged cooking induces this chemical reaction in all cultivars.<ref>{{cite journal |doi=10.1111/j.1365-2621.1970.tb00962.x |title=Heat-Induced Off-Flavor in Avocado Flesh |journal=Journal of Food Science |volume=35 |issue=4 |pages=478–482 |year=1970 |last1=Bates |first1=Robert P }}</ref>

It is used as the base for the Mexican dip known as [[guacamole]],<ref name="morton" /> as well as a spread on [[corn tortillas]] or toast, served with spices. Avocado is a primary ingredient in [[avocado soup]]. Avocado slices are frequently added to hamburgers and ''[[tortas]]'' and is a key ingredient in [[California roll]]s and other ''[[makizushi]]'' ("maki", or rolled [[sushi]]).

<gallery mode="packed">
File:Sliced avocado.jpg|Sliced avocado
File:Guacomole.jpg|A [[guacamole]] mix (right) used as a dip for [[tortilla chip]]s (left)
File:2014 avocado salad tomato salsa toasted baguette.jpg|[[Avocado toast]]
File:Avocado lamaw (Avocado in milk and sugar, chilled or with ice), Philippines 04.jpg|[[Avocado and milk in ice|Avocado in milk and sugar]], a traditional dish from the Philippines where avocados are regarded as a dessert fruit, rather than savory
File:IndonesianFood JusAlpokat.JPG|[[Indonesian cuisine|Indonesian-style]] avocado milkshake with chocolate syrup
File:2015-08-08 09.11.34 unusual avocado (the fertility testicle fruit) variety from Cebu Philippines 2.jpg|Unusual avocado variety from Cebu, Philippines
File:Mocha almond fudge avocado cake (4673005762).jpg|A mocha almond fudge avocado layer cake. Avocado is present within the layers of the cake.
</gallery>

===International===
In Mexico and Central America, avocados are served mixed with white rice, in soups, salads, or on the side of chicken and meat. They are also commonly added to ''[[pozole]]''. In Peru, they are consumed with ''[[tequeño]]s'' as mayonnaise, served as a side dish with ''[[Asado|parrillas]]'', used in salads and sandwiches, or as a whole dish when filled with tuna, shrimp, or chicken. In Chile, it is used as a puree-like sauce with chicken, [[hamburger]]s, and [[hot dog]]s; and in slices for [[celery]] or lettuce salads. The Chilean version of [[Caesar salad]] contains large slices of mature avocado.{{citation needed|date=February 2023}}

Avocados in savory dishes, often seen as exotic, are a relative novelty in Portuguese-speaking countries, such as Brazil, where the traditional preparation is mashed with sugar and lime, and eaten as a dessert or snack. This contrasts with Spanish-speaking countries such as Chile, Mexico, or [[Argentina]], where the opposite is true and sweet preparations are rare. With the exception of the Philippines, a former Spanish colony where avocados are traditionally used in sweet preparations and savory uses are seen as exotic.<ref name="malasig">{{cite news |last1=Malasig |first1=Jeline |title=Is this the best way to eat avocado westerners aren't aware of? |url=https://interaksyon.philstar.com/lifestyle/2018/05/22/127241/viral-tweet-avocado-different-culture/ |access-date=1 January 2023 |work=Interaksyon |date=22 May 2018}}</ref>

In the [[Philippines]] (where avocados were introduced from [[Mexico]] since before the 1700s),<ref name="malasig" /> Brazil, Indonesia, [[Vietnam]], and southern India (especially the coastal [[Kerala]], Tamil Nadu and [[Karnataka]] region), avocados are frequently used for milkshakes and occasionally added to [[ice cream]] and other desserts.<ref>{{Cite web|url=https://www.avoseedo.com/around-the-world-culinary-tour-with-avocados/|title = Around the world culinary tour with avocados – AvoSeedo|date = 20 October 2015}}</ref> In Brazil, the Philippines<ref name="zeldes">{{cite web|last = Zeldes|first = Leah A.|title = Eat this! The 'Hass' avocado, black and green and creamy|work = Dining Chicago|publisher = Chicago's Restaurant & Entertainment Guide, Inc.|date = 2 June 2010|url = http://www.diningchicago.com/blog/2010/06/02/eat-this-the-hass-avocado-black-and-green-and-creamy/|access-date = 20 June 2010|archive-date = 21 September 2015|archive-url = https://web.archive.org/web/20150921212023/http://www.diningchicago.com/blog/2010/06/02/eat-this-the-hass-avocado-black-and-green-and-creamy/}}</ref> Vietnam, and Indonesia, a dessert drink is made with sugar, milk or water, and pureed avocado. [[Chocolate syrup]] is sometimes added. In [[Morocco]], a similar chilled avocado and milk drink is sweetened with [[confectioner's sugar]] and flavored with a touch of [[orange flower water]].

In [[Ethiopia]], avocados are made into juice by mixing them with sugar and milk or water, usually served with [[Vimto]] and a slice of lemon. It is also common to serve layered multiple fruit juices in a glass (locally called ''Spris'') made of avocados, mangoes, bananas, guavas, and papayas. Avocados are also used to make salads. In [[Kenya]] and Nigeria, the avocado is often eaten as a fruit alone or mixed with other fruits in a fruit salad, or as part of a vegetable salad. In [[Ghana]], they are often eaten alone on sliced bread as a sandwich. In [[Sri Lanka]], their well-ripened flesh, thoroughly mashed or pureed with milk and ''kitul'' treacle (a liquid [[jaggery]] made from the sap of the inflorescence of [[Caryota urens|jaggery palms]]), is a common dessert.<ref name="K.2012">{{cite book|author=Lim T. K.|title=Edible Medicinal And Non Medicinal Plants: Volume 3, Fruits|url=https://books.google.com/books?id=32rWbxUtjeMC&pg=PA82|year= 2012|publisher=Springer Science & Business Media|isbn=978-94-007-2534-8|page=82}}</ref> In [[Haiti]], they are often consumed with [[cassava]] or regular bread for breakfast.

In the United Kingdom, the avocado became available during the 1960s when introduced by [[Sainsbury's]] under the name 'avocado pear'.<ref name="Scotsman" /> Much of the success of avocados in the UK is attributed to a long-running promotional campaign initiated by South African growers in 1995.<ref>{{cite news |last1=Saner |first1=Emine |title=Ripe and ready: how 'evil geniuses' got us hooked on avocados |url=https://www.theguardian.com/lifeandstyle/2015/nov/02/avocados-ripe-ready-evil-geniuses-hooked |access-date=3 October 2020 |work=The Guardian |date=2 November 2015}}</ref> In Australia and New Zealand, avocados are commonly served on sandwiches, sushi, toast, or with chicken.

===Leaves===
[[File:Green avocado foliage (Persea americana).jpg|thumb|Avocado has elliptical-shaped [[leaves]].]]
In addition to the fruit, the leaves of Mexican avocados (''Persea americana'' var. ''drymifolia'') are used in some cuisines as a spice, with a flavor somewhat reminiscent of [[anise]].<ref>{{Cite journal|last=Thomas E. Weil|url=https://books.google.com/books?id=4EVGAAAAMAAJ|title=Area Handbook for Chile (Area handbook series) |journal = Pamphlet|volume =550|issue =77 |issn=0892-8541|publisher=U.S. Government Printing Office (Digitized: 16 August 2007)|year=1969|location=United States|pages=104|archive-url = https://web.archive.org/web/20200721120131/https://books.google.com.my/books/about/Area_Handbook_for_Chile.html?id=4EVGAAAAMAAJ&redir_esc=y|archive-date = 21 July 2020}}</ref> They are sold both dried and fresh, toasted before use, and either crumbled or used whole, commonly in bean dishes.<ref>{{Cite book|author=Diana Kennedy|title=Oaxaca Al Gusto: An Infinite Gastronomy|publisher=University of Texas Press|year=2010|page=426|isbn=978-0-292-72266-8|url=https://books.google.com/books?id=vY4j3OIDMeoC&pg=PA426}}</ref>