Avocado, the super food.

 The

Avocado

Introduction

The avocado (Persea americana), a tree likely originating from south-central Mexico, is classified as a member of the flowering plant family Lauraceae. The fruit of the plant, also called an avocado (or avocado pear or alligator pear) - which is very descriptive, as it tends to be pear-shaped and has green, bumpy skin like an alligator.

It consists of the yellow-green flesh inside the fruit, the skin and seed. It's botanically a large berry containing a single large seed. The fruit of domestic varieties have a buttery flesh when ripe. Depending on the variety, avocados have green, brown, purplish, or black skin when ripe, and may be pear-shaped, egg-shaped, or spherical.

The avocado is a climacteric fruit (the banana is another), which means it matures on the tree, but ripens off the tree - the fruits are picked while immature, and ripened after harvesting. 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. To prevent this, lime or lemon juice can be added to avocados after peeling.

Avocado trees are partially self-pollinating, and are often propagated through grafting to maintain predictable fruit quality and quantity. Avocados are an excellent food, loaded with nutrients, many of which are lacking in the modern diet. They are weight loss friendly, heart healthy and taste incredible.

While most fruits consist primarily of carbohydrate, avocado is high in healthy fats. It's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, rich in antioxidants.

Avocados do not contain any cholesterol or sodium and are low in sugar, and they contain fiber, which helps you feel full longer and help reduce the risks of chronic diseases, as long as you eat them in moderation.

Avocados offer nearly 20 vitamins and minerals.

Nutrients.

Raw avocado flesh is:

• Water - 73%,

• Fat - 15%,

• Carbohydrates - 9%,

• Protein - 2%.

In a 100 gram reference amount, avocado supplies 160 calories, and is a rich source (20% or more of the Daily Value, DV) of several B vitamins - such as -

• Pantothenic acid - 28% DV

• 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.

The Multiple Culinary Uses of Avocado.

The fruit is not sweet, but distinctly and subtly flavored, with a smooth texture. 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 rich content, it is used in many savory dishes, salads, sandwiches, milkshakes, smoothies, sweet desserts, and icecreams.

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.

Here is the recipe of one of the numerous culinary uses of Avocado.

#recipe: Avocado milkshake.

Yields: 2 servings.

Prep time: 5 min.

Ingredients:

• 1 ripe avocado, peeled and pitted.

• 2 cups of ice (16 to 20 ice cubes).

• 1/2 cup fat-free sweetened condensed milk.

• 1/2 to 1 cup cold non-fat milk (depending on how thick you want your milkshake).

Preparation:

• Scoop the avocado flesh into a blender.

• Add the ice cubes, condensed milk, the least amount of non-fat milk; puree until completely smooth.

• Taste and add additional milk if a thinner consistency is desired.

• Pour into two (2) tall glasses and enjoy.

Other uses of avocado: It is used as a substitute for meats in sandwiches and salads. Avocado can be combined with eggs (in scrambled eggs, tortillas or omelettes), and as an ingredient in rolls and sushi.

Most Common Avocado Types.

There are many types of avocado that vary in shape and color — from pear-shaped to round and green to black. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg). All the avocado types found today can be traced back to the traditional Guatemalan, West Indian, or Mexican varieties. 

Avocados can be classified into two types of cultivars, including the A-type and B-type. The difference between the types of cultivars lies in the pollination behaviors and opening times of the flowers.

• Type A avocados - they bloom with their female reproductive parts available first, and do so in the morning. The flowers of A-type avocados bloom in the morning as females, but they shed pollen in the afternoon as males.

• Type B avocado - flowers also open in the morning, but in their male phase. Then, each of them pull a switcheroo – and the flowers open as the opposite sex the following day in the afternoon.

Here are some of the best-known types of avocados.

A-Type Cultivars of Avocado

1. Choquette Avocado.

• Choquette - A variety that comes from South Florida, it is produced by crossing the Guatemalan with West Indian types. It is a very large fruit with silky, watery flesh, which has a mild taste.

* Shape: Oval

* Weight: 30-40 ounces

* Skin Color: Deep green.

2. Gwen Avocado

• Gwen - Developed in California, the Gwen was produced from the Guatemalan variety. It has a taste similar to Hass avocados.

It is characterized by a golden-green, creamy flesh, having a nutty flavor.

* Shape: Pear or oval

* Weight: 3-7 ounces

* Skin Color: Dark green

3. Hass Avocado

• Hass - It is perhaps the most common type of avocado that makes up for 80 percent of the produced avocados in the world. This medium-sized avocado type features a pale green flesh with an intense flavor that is suitable for preparing guacamole.

* Shape: Pear or oval

* Weight: 5.3-8.8 ounces

* Skin Color: Purple-black

4. Maluma Avocado

• Maluma - Discovered in South Africa during the 1990s, this is a relatively new type of avocado of unknown origin. It is a large fruit that comes with rough, pebbly skin, alongside an asymmetrically-positioned stem.

* Shape: Pear

* Weight: 5-14 ounces

* Skin Color: Purple-black.

5. Lula Avocado

• Lula - Originating in South Florida, the Lula variety was likely developed by crossing Mexican with Guatemalan types. It is highly resistant to cold but may be affected by fungi. Its flesh consists of around 12-16 percent of oil.

* Shape: Pear

* Weight: Around 16 ounces

* Skin Color: Glossy green

6. Reed Avocado

• Reed - Developed from the Guatemalan avocado, it is a large cultivar similar to the size of a softball. It contains a medium-sized seed, while its skin has a smooth, glossy texture. The flesh has a golden color, along with a nutty flavor.

* Shape: Round

* Weight: 17-25 ounces

* Skin Color: Dark green.

7. Pinkerton Avocado

• Pinkerton - Slightly tolerant to cold, it belongs to the Guatemalan family of avocados and is characterized by light green, creamy flesh, and small seed. It has a thick, rough skin that can be easily peeled.

* Shape: Elongated/oval

* Weight: 8-18 ounces 

* Skin Color: Green

B-Type Cultivars of Avocado

The avocados with flowers receiving pollen in the afternoon as females but shedding it in the morning as males are categorized as B-type cultivars.

8. Bacon Avocado

• Bacon - Developed in 1951 by James Bacon, this avocado type is a medium-sized fruit with yellowish-green, light-tasting flesh. It has a large seed with the flesh containing a large amount of oil.

* Shape: Oval

* Weight: About 10-12 ounces

* Skin Color: Green

9. Cleopatra Avocado

• Cleopatra - It is a relatively new avocado type with a medium-sized fruit having yellow, creamy flesh and a rich, creamy flavor. The fruit comes with shiny skin and is larger as compared to Hass.

* Shape: Pear

* Weight: 6-10 ounces

* Skin Color: Black/dark purple

10. Brogden Avocado

• Brogden - A cross between the Mexican and West Indian types, Brogden was first developed in Florida. Although it is noted for its cold-hardiness, the Brogden avocado is difficult to peel and is not a famous commercial variety.

*Shape: Pear

* Weight: About 16 ounces

* Skin Color: Dark purple

11.Fuerte Avocado

• Fuerte - It is a cross between the Mexican and Guatemalan varieties, originating in Puebla, Mexico. Fuerte has a medium-size fruit characterized by a creamy flesh, containing 18 percent oil.

* Shape: Pear

* Weight: 9-16 ounces

* Skin Color: Green

12. Ettinger Avocado

• Ettinger - Another Mexican-Guatemalan cross, the Ettinger, originated in Israel. It has a large seed, alongside a pale green flesh that gives off a mild flavor. Its smooth, thin skin does not peel easily.

* Shape: Pear

* Weight: 10-20 ounces

* Skin Color: Bright green

13. Zutano Avocado

• Zutano - It belongs to the Mexican family of avocados and is moderately resistant to cold. It is a large fruit with a shiny, thin skin that is reasonably easy to peel. Zutano features a pale green flesh with fibers and has a mild flavor.

* Shape: Pear

* Weight: 7-15 ounces

* Skin Color: Light, yellow-green

14. Monroe Avocado

• Monroe - First developed in Florida by crossing Guatemalan and West Indian varieties, Monroe became a famous commercial cultivar because of its cold hardiness. The skin is slightly rough, glossy, and thick, while the flesh is not as watery as the other varieties.

*Shape: Elliptical

* Weight: 30-32 ounces

* Skin Color: Green

15. Sharwil Avocado

• Sharwil - The Sharwil was first developed in Australia from Guatemalan and Mexican types in 1951. It is a medium-sized fruit with a greenish-yellow flesh, high oil content, and rich, nutty flavor. Although it is sensitive to cold, it has better resistance to disease and pest than Fuerte.

*Shape: Pear

*Weight: 8-20 ounces

*Skin Color: Green

Aside from the common varieties of avocados that we have mentioned here, there are several other commercial types, including Shepard, Tonnage, Macarthur, Mexicola, Hall, Anaheim, and Daily 11. Regardless of the variety, avocados are typically high in healthy vitamins, fats, and minerals.

Avocados have become an incredibly popular food, It’s often referred to as a superfood, which is not surprising given its health properties.

Avocado Health Benefits

A healthy lifestyle that includes nutritious food can help prevent and reverse disease. Avocados are a healthy food you can add. The vitamins, minerals, and healthy fats you get from avocados help prevent disease and keep your body in good working order.  Avocado health benefits are:

• Blood pressure - Avocados are rich in potassium. Potassium helps level out your blood pressure by lowering sodium levels in your blood and easing tension in your blood vessel walls.

• Heart - Most of the healthy fat in avocado is oleic acid, a monounsaturated fatty acid. This heart-healthy fat helps lower cardiovascular inflammation. Avocados also have a nutrient called beta-sitosterol, the plant version of cholesterol. Beta-sitosterol helps lower your cholesterol levels.

• Erectile dysfunction - Avocado helps reduce erectile dysfunction by increasing the blood flow to the genitals during intercourse and it is a key component in the production of sex hormones.

Linked to libido enhancement in both sweet and salty dishes and minerals far most! Avocados is necessary for preventing cholesterol buildup and heart failure, contains proteins and beneficial phytochemicals that increases male fertility, as it is rich in Vitamins A, B, E, and fiber; avocados are loaded with vitamin B6 and minerals which help keep your energy and sex drive up. Avocado is used for high cholesterol, psoriasis, arthritis, sexual desire, obesity, and many other conditions.

For men, avocado can also increase libido a little more indirectly.

• Vision - Lutein and zeaxanthin are two antioxidants in avocados that are good for your eyes.  They help protect the tissues in your eyes from UV light damage and help prevent both cataracts and macular degeneration.  

• Pregnancy - You need at least 400 micrograms of folate a day during pregnancy to help prevent birth defects in your baby’s brain and spine. One avocado gives you around 41% of that.

• Premenstrual Syndrome - Avocado contains the vitamin B6, which some studies show can decrease symptoms of premenstrual syndrome (such as fatigue, bloating, and irritability). This might make it easier for women to “get in the mood.” 

• Cancer. The folate you get from avocados may lower your risk of certain cancers, such as prostate and colon cancer. Nutrients in avocados may also treat cancer.

• Arthritis and osteoporosis - Studies on oil extracts from avocados show they can reduce osteoarthritis symptoms. The vitamin K in avocados boosts your bone health by slowing down bone loss and warding off osteoporosis. 

• Depression - Research shows a link between depression and low levels of folate. Folate helps block the buildup of a substance called homocysteine in your blood. Homocysteine slows down the flow of nutrients to your brain and ramps up depression. The high levels of folate in avocados may help keep depression symptoms at bay.

The nutrients in avocados can also help maintain healthy:

• Digestion - Avocados are packed with fiber. They are especially high in insoluble fiber, which is the kind that helps move waste through your body. Fiber keeps you regular and can prevent constipation.

ALLERGIES.

Some people have allergic reactions to avocado. There are two main forms of allergy:

* Tree-pollen allergy: when a person develops local symptoms in the mouth and throat shortly after eating avocado.

*Latex-food Syndrome or Latex-fruit allergy - Latex products are made from a protein in the sap of the Brazilian rubber tree (Hevea brasiliensis). Avocados have a very similar protein, which is what causes the allergic reaction.

If you have a latex allergy, talk to your doctor before adding avocado to your diet. People with a serious allergy to latex may also have symptoms after eating avocado.

Your symptoms could be mild, or they could be serious. They can also get worse each time you have an avocado, symptoms include, generalised urticaria, abdominal pain, and vomiting and can be life-threatening.

Toxicity to animals.

Avocado leaves, bark, skin, or pit are documented to be harmful to animals; cats, dogs, cattle, goats, rabbits, rats, guinea pigs, birds, fish, and horses can be severely harmed or even killed when they consume them. The avocado fruit is poisonous to some birds, and horses.

Avocado leaves contain a toxic fatty acid derivative, persin, which in sufficient quantity can cause colic in horses and without veterinary treatment, death.The symptoms include gastrointestinal irritation, vomiting, diarrhea, respiratory distress, congestion, fluid accumulation around the tissues of the heart, and even death. Birds also seem to be particularly sensitive to this toxic compound.

The fruit, leaves, and seeds are sometimes used to make medicine. 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.

They are sold both dried and fresh, toasted before use, and either crumbled or used whole, commonly in bean dishes.

Having a high smoke point, avocado oil is expensive compared to common salad and cooking oils, and is mostly used for salads or dips.

The oil from the fruit is also used as a medicine and for cooking, costly to produce, nutrient-rich avocado oil has a multitude of uses for salads or cooking and in cosmetics and soap products.

Avocado seeds have bactericidal and fungicidal properties. It means that they are able to neutralize different harmful microorganisms. Additionally, seeds contain saponins that boost our metabolism and help our body get rid of “bad” cholesterol. Besides, these products contain calcium, magnesium, and vitamin C.

It’s highly recommended to use avocado seeds as a cosmetic product or a food supplement.

How to use avocado seeds as a cosmetic product.

Before cooking an avocado seed, you have to peel the brown skin off and let the seed dry. Use a grater to grate the skin, then put it in the oven and bake it for about an hour at a low temperature. As for the pit, you can bake it without grating it (for about 2 hours), then peel the skin, and grate the pit’s pulp. It’s not recommended to eat fresh seeds.

Thanks to their antibacterial effect, avocado seeds deal great with acne, oily hair, and dandruff. They also have a good influence on our skin color and hair health.

#Recipes:

• A scrub: Mix grated avocado seeds with ground coffee, add sea salt, and apply on your skin with gentle motions.

• A dying cream: Mix warm water and the grated seed until the mixture looks like a paste. For a better effect, add a few drops of tea tree oil. Apply the treatment to your pimples only and leave it for 4-6 minutes.

• A facial mask: Mix a grated pit with powdered clay, add some water, and apply to your face avoiding applying on the eye area. After 15 minutes, wash your face and apply a moisturizing cream.

• A hair rinse: Add 30 fl oz water in a pan with grated avocado seeds. Boil the water at a low temperature for 30 minutes. Filter the mixture and rinse your hair with this water after you wash it.

How to use avocado as a food supplement:

It’s recommended to consume avocado seeds if you suffer from obesity, atherosclerosis, or experience problems with your blood pressure. You may also eat them if you have inflammation (for example, the flu) or digestive disorders. Grated seeds are usually added to salads, smoothies, and other dishes.

#Recipes:

• Salad: All kinds of salads taste great with grated avocado seeds but we recommend to mix the seed powder with vegetables and avocado. Cut your favorite vegetables into pieces and add some powder. You can also add eggs, boiled meat, or fish if you want.

• Smoothie: Whip 2 cups of almond milk, a banana, celery, spinach, and 1 tsp of avocado seed powder in the blender. By the way, you can use any other recipe you like but keep in mind that avocado seeds are pretty bitter, so it’s better to add something sweet.

• Creamy soup: Fry an onion, add the avocado pulp, and 15 fl oz of vegetable broth. Wait until the soup boils and whip it in the blender. Pour the soup into bowls and sprinkle it with grated avocado seeds.

Avocado storage and preservation

Store avocados at room temperature, keeping in mind that they can take 4-5 days to ripen. To speed up the ripening process, put them in a paper bag along with an apple or banana. When the outside skins are black or dark purple and yield to gentle pressure, they are ready to eat or refrigerate.

Wash them before cutting so dirt and bacteria are not transferred from the knife onto the pulp.

Eat healthy, stay safe.

DISCLAIMER

This post is for enlightenment and should not be used as a replacement for professional medical diagnosis and treatments. Remember to always consult your healthcare provider before making any health-related decisions for any medical condition.

Obasi kelechi.