Avocado

Varieties and seasons

Avocado is a fruit of laurel and cinnamon tree family. It comes from Central America, more precisely from Mexico where it was already consumed by Aztecs and Mayas 8,000 years ago.

Nowadays, the avocados that we can find mainly come from Africa, Australia, Israel and Spain but also from Corsica where it can be counted many patches of avocado trees. November and December are the two best months for the avocado consumption.

It’s important to notice that it exists around ten species of avocado, for instance “la Fuerte” has a pear-like form with thin and bright skin and “la Hass” with a black and rough skin. These two varieties are the most consumed in France.

Production

Israel is the leading producer of avocado following by Mexico and Spain.

Consumption

Imported to Europe by Spanish people from the 17th century, it had to be waited 300 years until introducing it for good into European gastronomy. It had been considered for a long time like a luxurious product. Today, it is often finger-pointing because of its richness in fat (good fatty-acids yet).

Avocado consumption in the European Union has increased widely over the last ten years, particularly in France where the consumption per capita went from 400 to 1500g. In spite of that, avocado is still considered as an exotic product in most European countries, where consumption is less than 250g per capita (Compared with Colombia where 4 kilos are eaten per year).

It is important to keep in mind that avocado is regularly used for cosmetics’ production in particular thanks to its regenerative effects that it produces on the scalp or the skin. 

Nutritional values (per 100 g)

*Ciqual 1995 ** USDA *** RDI Recommended Daily Intake

Nutritionist’s advice

Avocado is one of the rare fruits to contain fat. Fat are mainly “good fatty acids” that is to say unsaturated one.

Avocado is rich in fibres, vital molecules for the intestinal transit. These fibres also help regulating appetite.

It is also source of vitamin C, vitamin involved in mechanisms against infections. Vitamin C is also known like a natural antioxidant protecting tissues from free-radicals harmful actions.

Moreover, avocado is source of vitamin E. This vitamin is also known for its antioxidant properties in the body against these free-radicals. It is also important to notice that avocado is source of vitamin B6 (vitamin involved in numerous essential reactions as the one producing red blood cells).

At last, the richness in vitamin B9 is important for the cell renewal. The part played by this vitamin is mainly important for pregnant women for the foetus growth, for growing children and also for convalescent people.

What is about portions...?

-a child portion: a fourth of avocado

-an adult portion : half-avocado

Cooking and nutrition : tasty combinations

Avocado matures in few days at room temperature (18-20 °C). It is recommended to consume it quickly when it is ripened and put it in a cool place before savouring it (12 °C).

Avocado is often eaten raw: cut the avocado in two parts, take off the stone. You can savour it with a little spoon, plain, with salt, lemon juice or more sophisticated preparations with crabs or shrimps…

Avocado puree can be eaten: it forms a part of various culinary preparations whose the most famous is “Guacamole”, Mexican speciality, served at cocktail hour or in starter.

Usually, avocado isn’t cooked.

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