About Green Avocados

The avocado, also referred to as the "alligator pear" because of its shape and the leather-like appearance of its skin, is a fruit. The edible portion of the avocado is its yellow-green flesh, which offers a rich, velvety consistency and a light nutty flavor. Avocados are calorie-rich and high in heart-healthy monounsaturated fats, as well as many vitamins and minerals.

History

Avocados are native to Central and South America. They have been cultivated for thousands of years, since approximately 7000 B.C. They were introduced to Jamaica in the mid-17th century and spread throughout the tropical regions of Asia into the mid-1800s. Cultivation did not reach the United States (in particular Florida and California) until the early 20th century. As of 2010, avocados are now grown in many tropical/subtropical climates. The major commercial producers include the United States, Colombia, Brazil, Mexico and the Dominican Republic.

Types

Avocados fall into three main categories: Mexican, Guatemalan and West Indian. They differ in size, appearance, quality and other characteristics. The most popular type of avocado in the United States is the Hass variety, grown in California, which has pebbly, brown-black skin. Another common type of avocado is the Fuerte, which is larger than the Hass and has smooth, dark green skin and a defined pear shape. The Hass avocado is the smallest, weighing in at about 8 oz. Florida avocados can grow to be as large as 5 pounds. They are lower in both fat and calories than Hass avocados but don't taste as rich.

Basic Nutrition Stats

Avocados are the highest-calorie fruit in existence (comparing whole fruits, excluding juices). The edible portion of one medium-sized avocado, about 200 grams, from California or Florida, offers approximately 322 calories and 29 grams of fat. Fortunately, most of the fat an avocado offers is a type of heart-healthy monounsaturated fat known as oleic acid. A primary health benefit of oleic acid is that it helps lower cholesterol. The avocado fruit is high in dietary fiber. One cup of avocado slices offers 7.3 grams of dietary fiber, or about 30 percent of the Recommended Daily Value (DV).

Vitamins and Minerals

One cup of avocado provides about 90 micrograms of folate, a B-vitamin particularly important for heart health. The National Health and Nutrition Examination Survey found that individuals who consume folate-rich diets have a much lower risk of cardiovascular disease or stroke than those who do not consume as much.
Avocados are rich in vitamins K, B6, E and C, essential for blood clotting, protein metabolism, red blood cell formation and a healthy immune system. Avocados offer substantial amounts of potassium (25 percent of the DV in one cup, sliced). Potassium regulates heartbeat and blood pressure. Avocados are also high in copper. Copper is essential for hemoglobin formation.

Carotenoids

The avocado fruit is a source of carotenoids, powerful antioxidant nutrients found in plant foods that help to protect body cells against damage and enhance immune system function. Avocados are an excellent food source of the carotenoid lutein. In a laboratory study published in the Journal of Nutritional Biochemistry, carotenoid-rich avocado extract inhibited the growth of prostate cancer cells in the presence of vitamin E. Because carotenoids are soluble in fat, consuming carotenoid-rich foods along with the monounsaturated-fat-rich avocado enhances their bioavailability (the degree or rate at which a substance is absorbed).