Avocado
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Major Growing Areas
Avocados, also called alligator pears, are grown in Mexico, South America and Central America. Avocados and butter are similar in texture and taste, but they are substantially different from each other in nutritional content.
Varieties
Avocados are mainly divided into Mexican, Guatemalan and West Indian races. The famous varieties include Hass, Lula (high yielding, with large fruit) and Pollock (with extra large fruit).
Nutritional Values
Avocados are among the few fruits that contain fat. They have about 15% of fat, most of which is unsaturated fat and is beneficial to heart health. Avocados are high in energy content and rich in dietary fibre. Consuming half piece of avocado can provide a quarter of the dietary fibre that an adult needs per day.
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Per 100 g (Approx. ½ avocado) |
| Energy |
160 kcal |
| Sugar |
0.7 g |
| Vitamin C |
10.0 mg |
| Dietary Fibre |
6.7 g |
| Potassium |
485 mg |
| Iron |
0.6 mg |
Buying Tips
Unripe avocados are green in colour. They become black when ripe. When buying avocados, it is advisable to buy those that are ripe so as to make peeling and crushing easier. The fruit oxidises and turns brown easily once cut open, so lemon juice can be applied on it to keep it fresh.
Interesting Titbits
Avocados can be eaten fresh, but are mostly used for preparing salads and used as a sandwich ingredient (e.g. avocado chicken sandwich). Since avocados contain fat and have a higher energy content, they are not included in the list of fruit for daily consumption.
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