Some of the common names for this staple fruit are alligator pear, aguacate, butter pear, etc.
Botanically, the fruit belongs to the family of Lauraceae, the family that also includes some unusual members like bay laurel, cinnamon, etc. Scientific name is Persea americana.
Avocados are medium sized evergreen trees of about 20-30 feet in height with large green leaves. The tree prefers fertile soil with high moisture content to flourish. Small light green flowers appear during winter. After about 8-10 months later, hundreds of pear shaped green color fruits appear on the tree.
Avocados, like bananas, mature on the tree but ripen only after their harvest. Once Ripen, they turn dark green or deep purple and yield to gentle pressure. Inside, cream color flesh has butter-like consistency with bland taste yet pleasant aroma. The fruit features centrally placed single brown color seed. On an average, each fruit weighs about 300-700 g, although heavier avocados are quite common in the markets.
Health benefits of avocado
-
Avocados, like olives,
are high in
mono-unsaturated fats and calories. However, they are very rich
in dietary fiber, vitamins, and minerals and packed with numerous
health
benefiting plant nutrients.
-
Their creamy pulp is a very good source of
mono-unsaturated fatty acids like oleic
and palmitoleic acids as well as omega-6 poly-unsaturated
fatty acid linoleic acid.
Research studies suggest that Mediterranean diet that is rich in
mono-unsaturated fatty acids help lower LDL or bad cholesterol and
increase HDL or good-cholesterol, thereby, prevent coronary artery
disease and strokes by favoring healthy blood lipid profile.
-
They are a very good source of soluble and
insoluble dietary fiber. 100 g fruit provides 6.7 g or about 18% of
recommended daily intake. Dietary fibers help lower blood cholesterol
levels and prevent constipation.
-
In addition, the fruit, like persimmons,
contain
high concentration of tannin.
Tannin, a poly-phenolic compound, which
was once labeled as an anti-nutritional agent is in-fact, has
beneficial
anti-inflammatory,
anti-ulcer and anti-oxidant properties.
-
Its flesh contains health
promoting flavonoid poly-phenolic
antioxidants such as cryptoxanthin, lutein,
zea-xanthin, beta and alpha carotenes in small amounts.
Together, these compounds act as protective scavengers against
oxygen-derived free radicals and reactive oxygen species (ROS) that
play a role in aging and various disease processes.
-
Total antioxidant strength (ORAC) of
avocados (raw, Hass variety) is 1933 µmol TE/100 g.
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They are also good in many health-benefiting
vitamins. Vitamin A, E, and K are especially concentrated in
its creamy pulp.
-
Avocados are also excellent sources of
minerals
like iron, copper, magnesium,
and manganese. Magnesium is essential for bone
strengthening and
has a cardiac-protective role as well. Manganese is used by the
body as a co-factor for the antioxidant enzyme, superoxide
dismutase.
Iron and copper are required in the production of red blood cells.
-
Fresh avocado pear is a very
rich
source of potassium. 100 g of fruit provides 485 mg or about 10% of
daily-required levels. Potassium is
an important component of cell and
body fluids where it helps regulate heart rate and blood pressure,
countering bad effects of sodium.
Selection and storage
Avocados are readily available in the market year around. Buy medium size, fully ripe fruit with pleasant aroma. The fruit that is ready to eat should yield to pressure when gently squeezed.Avoid very hard fruits as they may take quite some time to ripen properly. On the other hand, avoid buying excessively ripe ones as their pulp is rather mushy and featuring little, if any, flavoring. Furthermore, look carefully for any surface cuts, blemishes, and spots.At home; store avocado in a cool, dark place. Unripe fruits usually placed in a paper wrap with a banana or apple in order to speed up ripening.
Preparation and Serving methods
Ripe avocado has delicate nutty flavor and butter like in taste. To eat; cut the fruit lengthwise at its center all the way around the seed. Then rotate or twist the two halves in opposite directions and gently pull apart. Remove the seed using a spoon. Gently peel the skin with your fingers starting from the stem end. Cut the pulp into desired cubes.Photo courtesy: The essential vegetarian cookbook from Thunder bay press.
Sprinkle or rinse the cut sections in lemon juice to prevent enzymatic brown discoloration until ready to use.Here are some serving tips: -
In many parts of Central America, the fruit is
eaten as it is with some added pepper
powder, lime juice, and salt.
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The fruit sections or cubes are added to
vegetable/fruit salads, salsa, etc.
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Mashed avocado fillings used to make Mexican
polenta and pancakes.
Guacamole
is a favorite avocado based Mexican dip.
-
Similarly, guasacaca
is Venezuelan the variant
prepared using vinegar instead of lemon
juice.
-
Mashed fruit may be mixed with ice-cream,
shakes, and fruit juices.
Safety profile
Raw unripe avocados concentrated with tannins. High tannin content makes them bitter and unappetizing. Very high levels of tannins in the food prevent minerals like iron, calcium and phosphorus and vitamins from absorption in the gut.Although very rare, eating avocados may result in allergic symptoms in some latex-sensitive persons. The symptoms may include itching in the throat, hives, runny nose, breathlessness, etc. Often the symptoms are mild and self-limiting. (Medical disclaimer).
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 160 Kcal | 8% |
| Carbohydrates | 8.53 g | 6.5% |
| Protein | 2.0 g | 3.5% |
| Total Fat | 14.66 g | 48% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 6.7 g | 18% |
| Vitamins | ||
| Folates | 81 µg | 20% |
| Niacin | 1.738 mg | 11% |
| Pantothenic acid | 1.389 mg | 28% |
| Pyridoxine | 0.257 mg | 20% |
| Riboflavin | 0.130 mg | 10% |
| Thiamin | 0.067 mg | 5.5% |
| Vitamin A | 146 IU | 5% |
| Vitamin C | 10 mg | 17% |
| Vitamin E | 2.07 mg | 14% |
| Vitamin K | 21 µg | 17.5% |
| Electrolytes | ||
| Sodium | 7 mg | 0.5% |
| Potassium | 485 mg | 10% |
| Minerals | ||
| Calcium | 12 mg | 1% |
| Copper | 0.190 mg | 21% |
| Iron | 0.55 mg | 7% |
| Magnesium | 29 mg | 7% |
| Manganese | 0.142 mg | 6% |
| Phosphorus | 52 mg | 7% |
| Selenium | 0.4 µg | <1% |
| Zinc | 0.64 mg | 6% |
| Phyto-nutrients | ||
| Carotene-α | 24 µg | -- |
| Carotene-ß | 62 µg | -- |
| Cryptoxanthin-ß | 28 µg | -- |
| Lutein-zeaxanthin | 271 µg | -- |
http://www.nutrition-and-you.com/avocados.html
