Avocados are not only the main ingredient in guacamole, but they really are a superfood! They are rich in good fats (monounsaturated oleic acid and others), as well as in fiber, vitamins, minerals and other valuable phytonutrients.
Eating them regularly can give you a wealth of health benefits. Avocados are good for your eyes, joints, skin and heart health, help prevent cancer, metabolic syndrome and will not make you gain weight. They might even help to lower your blood pressure.
80% of an avocado is dietary fiber, most of it insoluble, which nourishes your microbiome (gut bacteria). Due to its content of fats and carotenoids it can help absorb this Vitamin-A precursor in other foods.
How do you know if an Avocado is good to buy and is ripe?
Do not buy Avocados that have brown skin and are soft. These are overripe. You can buy them when the skin is green or just starting to turn colour. But do not eat them when the skin is still green. Let them lie on the kitchen counter until the peel turns dark. This way they can be eaten or refrigerated whole (in an airtight baggie) for 1 week. The best nutrition is directly under the skin, so the best and easiest way to prepare them correctly is to cut the avocado lengthwise in half, remove the pit (hit it with a large knife and turn, then take it out), then cut lengthwise in quarters. With your fingers, carefully peel the skin off and leave the dark green outer layer of the flesh intact (as much as possible).
If you have a vacuum-storage device (such as a food saver), you can vacuum-seal avocado pieces in a small bag and freeze them for a long time. They will be mushy when thawed; just right for dips, smoothies and guacamole! Avocados are best eaten uncooked to preserve the nutritional value.
Reference: Life Extension Magazine October 2015, pp 99-104