Avocado

What is avocado?

Avocado is a fruit that comes from the avocado tree, which is native to Mexico and Central America. The avocado has a green, pear-shaped outer skin and a large, single seed in the middle. The edible part of the fruit is the creamy, pale green flesh that surrounds the seed. Avocado is often used in cooking and is popular for its rich, buttery flavor and smooth texture. It is a good source of healthy fats, fiber and minerals, including potassium. Avocado is also used in a variety of dishes, such as guacamole, salads, sandwiches, smoothies, and as a topping for toast.

Scientific name: Persea americana

Other names: Alligator pear, Butter pear

Habitat: Avocados are native to Mexico, Central America and South America. They are now grown in many parts of the world, including California, Florida and Hawaii.

Description: Avocados are a unique fruit. They have a smooth, creamy texture and a rich, nutty flavor. They are green on the outside and a pale yellow-green on the inside. The texture varies from firm to mushy, depending on the variety and ripeness. Avocados have a large seed in the center.

Status: Natural

Species of avocados

List of known species of avocados

There are many different species of avocados, but the most commonly grown and consumed species is the Hass avocado, which is said to account for approximately 80% of the global avocado market. Here are some other species of avocados:

• Gwen: A large, oval-shaped avocado with green, bumpy skin and creamy flesh. It has a slightly nutty flavor and is often used in salads, sandwiches, and dips.
• Bacon: A medium-sized avocado with smooth, thin skin that turns dark green when ripe. It has a buttery texture and a mild, nutty flavor that pairs well with savory dishes.
• Reed: A large, round avocado with smooth, green skin that turns black when ripe. It has a creamy, buttery texture and a mild, nutty flavor that makes it a popular choice for guacamole.
• Fuerte: A pear-shaped avocado with thin, smooth, green skin that turns black when ripe. It has a buttery texture and a rich, nutty flavor that is often used in salads, sandwiches, and as a topping for toast.
• Pinkerton: A large, oval-shaped avocado with green, bumpy skin and creamy flesh. It has a slightly nutty flavor and is often used in salads, sandwiches, and dips.
• Lamb Hass: A smaller version of the Hass avocado with a rougher, bumpy skin. It has a creamy, nutty flavor and is often used in salads, sandwiches, and as a topping for toast.
• Zutano: A pear-shaped avocado with smooth, green skin that turns black when ripe. It has a mild, slightly tangy flavor and is often used in salads and sandwiches.

Wild species of avocados

There are many wild species of avocados, and they are native to Central and South America. These wild avocados are often smaller than cultivated avocados and have a thicker skin and a larger seed. Here are some examples of wild avocado species:

• Persea americana var. drymifolia: Also known as the Mexican avocado, this species is native to the highlands of Mexico and is the ancestor of the cultivated avocado. It has small, black, leathery fruit with a thick, bumpy skin and a large seed.
• Persea americana var. costaricensis: Also known as the Central American avocado, this species is native to Central America and has small, pear-shaped fruit with a smooth, thin skin and a large seed. It is often used to make traditional Central American dishes.
• Persea schiedeana: Also known as the Guatemalan avocado, this species is native to Mexico and Central America and has small, pear-shaped fruit with a smooth, thin skin and a large seed. It is often used to make traditional Mexican dishes.
• Persea nubigena: This species is native to the Andean highlands of South America and has small, round fruit with a thin, smooth skin and a large seed. It is often used in traditional Andean dishes.
• Persea steyermarkii: This species is native to Venezuela and has small, pear-shaped fruit with a thin, smooth skin and a large seed. It is often used in traditional Venezuelan dishes.
• Persea caerulea: Also known as the blue avocado or butter pear, this species is native to Brazil and has small, round fruit with a thin, smooth skin and a large seed. It is often used to make traditional Brazilian dishes.

Hybrid and GMO species of avocados

Hybrid avocado varieties are created by cross-pollinating different avocado species or cultivars. Some popular hybrid avocado varieties include:

• Lamb Hass: This hybrid avocado is a cross between the Hass and Gwen cultivars. It has a rougher, bumpy skin and a creamy, nutty flavor.
• Pinkerton: This hybrid avocado is a cross between the Hass and Reed cultivars. It has a smooth, green skin and a creamy, nutty flavor.
• GEM: This hybrid avocado is a cross between the Guatemalan, Mexican, and West Indian avocado species. It has a smooth, thin skin and a creamy, buttery flavor.

As for GMO (Genetically Modified Organism) avocados, there are currently no commercially available GMO avocado varieties. However, there have been some research studies aimed at developing GMO avocados. Apparently, GMO avocados are still in the experimental stages.

What are the benefits of avocados

Mineral content: Avocados are a great source of potassium and magnesium. They are also high in fiber.

Medicinal value: Avocados are high in healthy fats, which can help reduce cholesterol levels. They also contain antioxidants that can help boost the immune system.

Culinary use: Avocados can be used in a variety of ways. They can be used in salads, sandwiches, smoothies, dressings and dips. They can also be mashed and used as a spread.

Research information

There have been many studies conducted on avocados, and here are some of the most significant findings:

1. Heart Health: A study published in the Journal of the American Heart Association found that consuming one avocado per day, as part of a heart-healthy diet, could lower levels of LDL cholesterol (also known as “bad” cholesterol) and reduce the risk of heart disease.
2. Weight Management: Some research suggests that consuming avocados may aid in weight management, due to their high fiber and healthy fat content. A study published in the Journal of Nutrition found that people who ate half an avocado with lunch felt more satisfied and less hungry in the hours following their meal, compared to those who did not consume avocado.
3. Blood Sugar Control: Avocados have a low glycemic index, meaning they do not cause a rapid spike in blood sugar levels. A review of studies published in the journal Phytotherapy Research found that consuming avocado may help improve insulin sensitivity and reduce the risk of developing type 2 diabetes.
4. Eye Health: Avocados contain lutein and zeaxanthin, two antioxidants that are important for eye health. A study published in the journal Nutrients found that consuming avocados may help improve visual function and reduce the risk of age-related eye diseases.
5. Cancer Prevention: Some research suggests that avocados may have anti-cancer properties. A study published in the journal Cancer Research found that a compound found in avocados called avocatin B may help reduce the growth of leukemia cells.

Overall, avocado research has shown that this fruit can provide a variety of health benefits when consumed as part of a balanced diet.

Avocado recipes:

Avocado Toast, Avocado and Tomato Salad, Avocado Mashed Potatoes, Avocado Burgers

Avocado cucumber soup

Ingredients:

2 ripe avocados, peeled and pitted
2 large cucumbers, peeled and chopped
1 onion, chopped
1/4 cup fresh cilantro, chopped
2 tablespoons fresh lime juice
2 cups vegetable broth
Salt and black pepper to taste

Instructions:

1. In a blender, combine the avocados, cucumbers, onion, cilantro, and lime juice.
2. Add the vegetable broth and blend until smooth.
3. Season with salt and black pepper to taste.
4. Chill in the refrigerator for at least 1 hour before serving.

Avocado and chickpea salad

Ingredients:

2 ripe avocados, peeled and diced
1 cup chickpeas, cooked
1 small red onion, diced
1 small red bell pepper, diced
1/4 cup fresh cilantro, chopped
2 tablespoons fresh lime juice
2 tablespoons extra-virgin olive oil
Salt and black pepper to taste

Instructions:

1. In a large bowl, combine the avocados, chickpeas, red onion, red bell pepper, and cilantro.
2. In a small bowl, whisk together the lime juice and olive oil.
3. Pour the dressing over the salad and toss to coat.
4. Season with salt and black pepper to taste.

Avocado and Quinoa Stuffed Bell Peppers

Ingredients:

4 large bell peppers, tops cut off and seeds removed
1 cup quinoa, rinsed
2 ripe avocados, peeled and diced
1 cup chick peas, cooked
1 small red onion, diced
1 small red bell pepper, diced
1/4 cup fresh cilantro, chopped
2 tablespoons fresh lime juice
1 tablespoon extra-virgin olive oil
Salt and black pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large pot, cook the quinoa according to package instructions.
3. In a large bowl, combine the cooked quinoa, avocados, chickpeas, red onion, red bell pepper, cilantro, lime juice, and olive oil.
4. Season with salt and black pepper to taste.
5. Stuff the mixture into the bell peppers and place them in a baking dish.
6. Bake for 35-40 minutes, or until the peppers are tender and the filling is heated through.

References:

1. National Center for Complementary and Integrative Health. (2020). Avocado. Retrieved from https://www.nccih.nih.gov/health/avocado
2. World’s Healthiest Foods. (2020). Avocado. Retrieved from https://www.whfoods.com/genpage.php?tname=foodspice&dbid=5
3. Mayo Clinic. (2020). Cholesterol: Top Foods to Improve Your Numbers. Retrieved from https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192
4. Litz, R. E. (2019). The Avocado: Botany, Production and Uses. CABI.
5. Menge, J. A., & Fassio, G. (2019). Avocado Handbook. University of California Agriculture and Natural Resources.
6. Aguirre-Mancilla, C. L., Gutierrez-Millan, L. E., Ortega-Camacho, D., Ceballos-Magaña, S. G., Martinez-Solis, I., & Barrera-Pacheco, A. (2019). Transgenic and genome editing approaches to develop disease-resistant avocado plants. Plant Cell Reports, 38(7), 779-791.
7. Mahaffee, W. F., & Pethybridge, S. J. (2020). Prospects for genetically modified crops in vegetable and fruit production systems. Crop Protection, 130, 105068.