All you 'avo' wanted?

July 31 is National Avocado Day. According to the National Agriculture Statistic Series (NASS), around 206,610 tons of this item was produced in the United States alone in 2020. The value of this production was around $426 million. The avocado is believed to have originated in South America and later migrated to Mexico. Avocados are currently grown in the U.S. in California, Florida and Hawaii. According to MyPlate, the avocado can fall into the "other" vegetable category but is also listed as an oil. Biologically, however, avocados are fruits. They are packed with more than 15 different nutrients including fiber, potassium, folate, vitamin K, vitamin B6, vitamin C, vitamin E, copper and monounsaturated fats. To break these nutritional benefits down further, we will start with fiber. Avocados contain both types of fiber, soluble and insoluble. This means they can help with regularity, feeling full after meals, lowering cholesterol and blood sugar levels. Potassium, an electrolyte, helps with managing fluid balance and blood pressure, as it counteracts some of the negative effects of sodium. In fact, the avocado outranks bananas in its potassium content. This is important because most Americans only consume about ½ of the recommended amounts of potassium. Avocados are also full of monounsaturated fats, which can help lower LDL, "bad", blood cholesterol levels. Avocados are the only fruit with this type of fat. In general fruits and vegetables contain almost no fat. This fat can also help absorb the fat-soluble vitamins A, D, E and K. Folate is important for tissue growth and maintenance, including hair, skin and nails. Vitamin K plays an important role in bone health. Vitamin B6 is important for metabolism, getting energy from foods eaten. Vitamin C can also help with healthy skin and immune systems. Vitamins C and E and copper act as antioxidants in the body. Along with all these health benefits, the avocado has a rich, creamy, fresh and nutty taste. It also takes on the flavors of whatever ingredients it is mixed into and adds a creamy texture. They can be used in sandwiches, salads, dips, on toast, salsas, smoothies, ice cream and/or puddings. If you buy avocados that are not ripe enough, you can put them in a brown paper bag with an apple or banana to help speed up the ripening process. According to the Ohio State University Extension, in order to freeze excess avocados, remove the pit and puree the fruit. Next add about ½ tablespoon of lemon juice per avocado, or about ¼ teaspoon of ascorbic acid per quart of puree. Freeze in freezer-safe container or bag in usable amounts. On top of their health benefits and taste, avocados are also sustainable, meaning their use produces very little unusable waste. Consumers can easily use the whole fruit. The skin is compostable, the "meat" is edible and the seed can be reused to grow a new plant. According to gardening.org, there are three main ways to start an avocado from the seed. In all the methods, it is important to first clean wash the seed thoroughly, removing any remaining flesh to prevent mold growth. The water method is done by sticking three toothpicks into the sides of the avocado seed to suspend it. The seed is then placed on top of a glass of water, leaving the top of the pit outside the water. (The top of an avocado seed is the pointer end and the bottom is the larger round end.) It can take a couple weeks to start sprouting, but once the stem is 10 inches tall, it may be transplanted to a pot of soil, leaving the top of the seed uncovered. The soil method begins by filling a pot with potting soil and fully watering it. Then add the seed with the top up and exposed halfway out of the soil. It is important to keep the soil moist. The final method is the bag method. After washing the seed, let it air dry for a few days until the outer dry skin can be peeled off. It is important to not rip off the bottom disc on the seed. Next, wet a couple paper towels and place them in a Ziploc bag. Then add the seed into the bag on its side and leave a small hole for air to get out. Store the bag in a dark place and check it daily. Make sure to keep the towel damp. It may take an entire month for the seed to germinate, but after the roots are around 3 inches long, it is ready to pot. Avocados like soil with good drainage, so a loose, sandy cactus soil works best. Place an avocado seedling in the sunniest spot possible and water only when soil is dry and crumbly below the surface. It is unlikely that avocado plants in Ohio would produce any fruit, at least not for eight to 20 years with appropriate care and regular transplanting to larger pots. But even without a harvest, starting an avocado from seed can be a fun experiment. Many easy and tasty recipes for avocados are available on the USDA website, https://snaped.fns.usda.gov/seasonal-produce-guide/avocados Loar is a student at Bowling Green State University and a dietetic intern for Ohio State University Extension-Hancock County.