Visually depicted on the 14th month of the Mayan calendar, is the avocado. The glyph makes reference to the ancient Kingdom of Avocado, the Mayan city of Pusilha, in modern-day Belize. According to Aztec legend, avocados, shaped like testicles, imparted strength upon those who consumed them.

Ohhh… Avocado…

Avocados (Persea americana) are believed to be one of the earliest consumed Meso-American fruits. Consumption of avocados dates back almost 10,000 years ago to Coxcaltan, a Peubla state of central Mexico as well as to the Tehuacan and Oaxaca valleys. Avocado trees grow between 10-12 feet high and have smooth leathery, green leaves. The fruits are a dark green or black when ripe. Avocados have a variety of shapes, some globular, some oval, and even some which are pear-shaped, leading to the nickname “alligator pear.”

It has been recorded in Meso-american codices that three distinct varieties of avocados were created separately in Central American. The Mexican avocado (P. americana var. drymifolia) originated in the highlands of central Mexico with relatively good tolerance to cold and small fruit covered in thin purple-black skin. The Guatemalan avocado (P. americana var. guatemalensis) originated in southern Mexico or Guatemala and are similar in both shape and size to the Mexican avocado but have a lighter colored seed and more ovoid appearance. They are adapted to medium elevations and are somewhat tolerant to cold, with a tough outer skin.

Then there is the West Indian avocado (P. americana var. americana) which originated in the Mayan lowlands of Central America. They are the largest of the avocado varieties and are adapted to humid tropics and are tolerant of nutrient-deficient soils. They are pear shaped to round in appearance and have a smooth easy-to-peel light green skin, with thick flesh that is slightly sweet.

The current market is dominated by the Haas Avocado which is a hybrid between the Mexican and Guatemalan varieties. Mexico is the main producer and exporter of avocados and the United States is the major importer.

Knowing your Avocado…

Avocados, eaten fresh, are a rich source of soluble B vitamins, fatty acids, and about 20 other essential vitamins and minerals. Per the USDA, a typical avocado has about 322 calories, 14 mg of sodium, 973 mg of potassium, 23 mg of Calcium, and 1 mg of Iron. They also have about 4 grams of healthy saturated fat. On average, half an avocado also contains dietary fiber (4.6 g), sugar (0.2 g), potassium (345 mg), sodium (5.5 mg), magnesium (19.5 mg), vitamin A (43 μg), vitamin C (6.0 mg), vitamin E (1.3 mg), vitamin K1 (14 μg), folate (60 mg), vitamin B-6 (0.2 mg), niacin (1.3 mg), pantothenic acid (1.0 mg), riboflavin (0.1 mg), choline (10 mg), lutein/zeaxanthin (185 μg), phytosterols (57 mg), and high-monounsaturated fatty acids (6.7 g) and 114 kcals or 1.7 kcal/g. Avocado oil consists of 71% monounsaturated fatty acids (MUFA), 13% polyunsaturated fatty acids (PUFA), and 16% saturated fatty acids (SFA).

Consuming avocado It is an excellent way to incorporate healthy fatty acids into your diet, especially if you consume a primarily plant based diet. Avocados also contain phytochemicals including terpenoids, carotenoids, and glutathione. These bioactive compounds, along with vitamin C and beta-carotene, provide anti-aging and anti-carcinogenic effects. Moreover, these phytochemicals may also aid in increasing skin and eye health. Additionally, the consumption of avocados with a well balanced diet can help to reduce blood pressure (BP) as they are high in potassium and low in sodium.

Having your avocado…

Avocados should be creamy, but firm, with a mild buttery texture. They have an earthy flavor, with sweet undertones, that are not overbearing. The novice avocado consumer may have tried it sliced on toast, or smashed up in guacamole, but there are many creative ways to consume the fruit; try it in your smoothie, tempura-fried, or with a touch of honey or chocolate!

It is important to note that due to the thick skin of an avocado, it is unlikely that you will ingest any pesticides when you consume it, even if it was treated with them. As a matter of fact, avocados are listed in the “Clean 15,” a list of fruits and vegetables that are less likely to contain harmful pesticides in the consumable part of the plant.

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