HISTORY OF AVOCADO TREE PLANTATION:
Avocado tree cultivation has a
long history that relates to the cultural and agricultural activities of
Central and South America. Here's a quick rundown of avocado tree plantation
history:
Ancient Origins:
Avocado trees (Persea americana)
are said to have originated in the region that is now southern Mexico. Avocados
were farmed by Mesoamerican indigenous peoples, including the Aztecs and Maya,
as early as 5,000 to 7,000 years ago, according to archaeological evidence.
Avocados were revered not just as a food source, but also for their symbolic
and nutritional benefits in these societies.
Cultural Significance:
Avocados were regarded as a
fertility emblem in ancient Mesoamerican cultures and were associated with many
deities. They were frequently depicted in artwork and played a key role in
religious rites.
Introduction to Europe:
Avocados first appeared in Europe
during the voyages of European explorers to the Americas. Avocados are thought
to have been discovered in Mexico by Spanish conquistadors in the 16th century.
Avocados were first described in writing in Europe by a Spanish physician named
Martn Fernández de Enciso in a book on the New World in 1519.
Spread to Other Regions:
Avocado cultivation spread to
other tropical and subtropical regions beyond the Americas over the centuries.
Spanish colonists introduced avocados to the Philippines, where they became
known as "butter fruit." From there, avocados were introduced to
other parts of Asia.
Modern Commercial Cultivation:
In the 19th and early 20th centuries, avocado
cultivation in the United States began to take shape. The first avocado trees
in California were planted in the mid-1800s, and the industry gradually
expanded. The Hass avocado, a variety known for its creamy texture and rich
flavor, became popular in the early 20th century and remains one of the most
widely cultivated varieties today.
Cultivation and Technology Advances:
Advances in agricultural practices and technology have helped to increase
avocado production and distribution throughout the years. Improved grafting and
propagation techniques have resulted in more consistent and dependable avocado
tree cultivation.
Global Demand and Trade:
Avocado consumption increased in the latter half of the twentieth century and
into the twenty-first century as people became more aware of their nutritional
value and health advantages. Avocado exports from Mexico, Peru, Chile, and the
United States have increased dramatically to fulfil worldwide demand.
Environmental Concerns:
Due to difficulties such as
deforestation, water usage, and pesticide use, the increase of avocado
agriculture has raised environmental concerns in certain locations. To address
these problems, sustainable farming practices and certification programs have
been devised.
Avocados are now appreciated by
people all over the world and utilized in a variety of culinary dishes ranging
from guacamole to salads and sandwiches. Avocado tree plantation history
demonstrates the interaction of culture, agriculture, and trade across
continents and time periods.
SOIL & TEMPERATURE REQUIREMENTS FOR AVOCADO TREE PLANTATION:
Avocado trees grow in
well-drained soil with a pH of 6 to 7.5. They prefer sandy loam and loamy soil.
Avocados are susceptible to wet conditions, so the soil should be rich in
organic matter and not hold excessive water.
Avocados are tropical and subtropical
plants in terms of temperature. They require warm temperatures to thrive.
Avocado trees can survive temperatures ranging from 60°F (15.5°C) to 85°F
(29.4°C). Temperatures below 32°F (0°C) can harm trees, particularly young and
fragile species. Temperatures below freezing should be averted.
It's worth noting that exact
temperature and soil demands may vary slightly depending on the avocado variety
and local climate situations.
BUYING & STORING AVOCADOS:
Avocados with cracks or sunken, discolored
sections should be avoided. If you won't be using the avocados right away,
choose firmer fruits and let them ripen at home. Unripe avocados normally
mature in a few days; if you want to hurry things up, place them in a paper
bag.
A ripe avocado can be stored in
the refrigerator for about a week. Avocados should be cut only when ready to
use, as the flesh begins to change color to brown when exposed to air. Tip: Sprinkling
an avocado with lemon juice prevents it from browning. Sprinkle the surfaces of
a cut avocado with lemon juice before storing it.
HOW TO CUT AN AVOCADO:
Follow these simple steps to chop
an avocado: Cut the avocado lengthwise, around the seed, with a knife. Twist
the two halves apart gently. Remove the seed by hitting it gently with a knife
and twisting it out. Use a spoon to scoop out the flesh, or a knife to chop it
into desired shapes or mash it for various dishes.
HEALTH BENEFITS OF AVOCADO:
Tips to maximize the
Beneficial Effects of Avocados:
Choose fully ripe avocados:
Fully ripe avocados have more antioxidant content than immature avocados. When squeezing an avocado, look for one that yields to light pressure.
Consume raw avocado:
Avocado's antioxidants are best preserved when eaten raw rather than cooked or
processed. To increase antioxidant consumption, add sliced or diced avocado to
salads, sandwiches, or wraps.
Avoid excessive heat exposure:
Heat can diminish the antioxidant content in avocados, so avoid excessive heat
exposure. To minimize heat exposure, use avocado as a garnish or at the end of
the cooking process when using it in cooked foods.
Complement with antioxidant-rich foods:
Combine avocado with other antioxidant-rich meals
to boost the antioxidant effect overall. Make a salad with leafy greens,
berries, and avocado, or combine avocado with antioxidant-rich fruits like
blueberries in a smoothie.
Avocado is a popular and
nutritious fruit with numerous health advantages. It is high in minerals,
nutritious fats, and other substances that contribute to its overall health
benefits. The following are the specific health benefits of avocado:
1. Packed
With Nutrients:
Avocado is high in nutrients such
as vitamins (such as vitamin K, vitamin E, vitamin C, and B vitamins), minerals
(such as potassium and magnesium), healthy fat and dietary fiber. These
nutrients are essential for a variety of biological activities, ranging from
immune support to bone health. Dietary fat increases in the absorption of
vitamins A, D, E, and K. Because these vitamins are fat soluble, they can only
be absorbed by the body with the support of these fats.
The following Table shows the
vitamins and minerals in avocados per 100 g in milligrams (mg) or
micrograms (mcg)
|
Name of Vitamin |
Amount mg, mcg |
% Daily value (DV) |
|
Vitamin B-5 (panthothenic
acid) |
1.39 mg |
28% |
|
Copper |
0.19 mg |
21% |
|
Vitamin
B-6 (pyridoxine) |
0.26 mg |
15% |
|
Folate |
81 mcg |
20% |
|
Vitamin K |
21 mcg |
18% |
|
Vitamin
B-2 (riboflavin) |
0.13 mg |
10% |
|
Vitamin E |
2.07 mg |
14% |
|
Vitamin
B-3 (niacin) |
1.74 mg |
11% |
|
Vitamin C |
10 mg |
11% |
|
Potassium |
485 mg |
10% |
|
Magnesium |
29 mg |
7% |
|
Manganese |
0.14 mg |
6% |
|
Vitamin
B-1 (thiamine) |
0.07 mg |
6% |
|
Zinc |
0.64 mg |
6% |
|
Choline |
14.2 mg |
3% |
|
Vitamin A |
7 mcg |
1% |
|
Vitamin B-12 |
0 mcg |
– |
|
Vitamin D |
0 mcg |
– |
Type of Fat in Avocado:
Avocados are a unique fruit as
they are high in fat. This means they have more energy (calories) than other
fruits and vegetables. At approximately 150kcal per half avocado, compared to
approximately 20kcal for a similar amount of broccoli or a small orange, their
energy impact must be considered if you are attempting to lose weight.
The fat in an avocado ismostly unsaturated (particularly, monounsaturated), which can help maintain
healthy cholesterol levels when taken in place of high-saturated-fat foods.
Other widely recognized sources of monounsaturated fats include olive and
rapeseed oil.
Avocado oil is a heart-healthy oil that is high in oleic acid, an unsaturated fat. It contains vitamin E that
helps in the absorption of other fat-soluble vitamins.
Avocados are high in
monounsaturated fat, accounting for 67 percent of their total fat content (14.7
grams per cup sliced).
Avocados contain around 12%
polyunsaturated fat, with 2.7 grams per cup of sliced avocado.
2. Heart
Friendly Effects:
Avocado is well-known for its
heart-healthy monounsaturated fats, especially oleic acid. These fats have been
associated with a lower risk of heart disease by lowering bad cholesterol (LDL
cholesterol) and boosting good cholesterol (HDL cholesterol). Avocados'
potassium content additionally helps in blood pressure regulation, which is
critical for heart health.
According to studies published in
the Journal of the American Heart Association, eating two servings of avocado
each week (one avocado) can reduce the chance of developing coronary heart
disease by 21%.
One serving of avocado contains up
to 20% of the daily required dietary fiber intake, a nutrient that is
frequently deficient in the average American diet. Fiber-rich diets may reduce
the risk of heart disease by up to 30%, most likely because fiber lowers not
only cholesterol but also blood pressure and body weight.
Every 100 g of avocado contains
76 milligrams of beta sitosterol, a natural plant sterol. Consuming beta
sitosterol and other plant sterols on a regular basis may help maintain healthy
cholesterol levels, which is vital for heart health.
3. Weight
Management:
Weight Management: Despite being
high in calories, avocados can help you lose weight. Avocados' fiber and good
fats contribute to a feeling of fullness, which might help you consume less
calories overall. The fats additionally help in the stabilization of blood
sugar levels and the prevention of unwanted cravings.
They are also packed with
anti-inflammatory substances and oleic acid, which help with digestion and
reduce the risk of obesity. Furthermore, unlike other diet-related foods,
avocados contain less than one gram of sugar.
4. Digestive
Health:
Avocado is high in dietary fiber,
both soluble and insoluble. Fiber promotes digestion by encouraging regular
bowel movements, reducing constipation, and promoting a diverse gut flora. This
can help to promote overall gut health.
In fact, according to a 2021
study published in The Journal of Nutrition, daily avocado eating enhanced the
abundance of fiber-fermenting bacteria, increased the generation of short-chain
fatty acids, and decreased fecal bile acid concentrations. High bile acid levels
are dangerous because they can promote intestinal inflammation and induce a
variety of illnesses, including gallbladder problems. Furthermore,
"decreasing fecal bile acid can decrease unexplained diarrhea in some
individuals, which can lead to nutrient malabsorption if not treated in a
timely manner." Consuming avocados may improve good intestinal function.
5. Eye
Health:
Avocado contains carotenoids
including lutein and zeaxanthin, which are important for preserving eye health.
These chemicals have been associated with a lower incidence of age-related
macular degeneration and cataracts.
Lutein is a natural antioxidantthat filters damaging blue light, thus helping in the preservation of eye
health as you age. There are around 600 distinct carotenoids known to exist in
nature, with lutein being one of at least two that are thought to assist the
retina. Because the human body cannot produce lutein, it is critical to include
natural sources of lutein in your diet. Avocado has a high quantity of lutein.
An ounce of avocado contains 80 micrograms of lutein, but most lutein
supplements only provide 10 mcg.
Other great sources of Lutein
& Zeaxanthin are green leafy vegetables, kale, spinach, green veggies,
broccoli, legumes, and peas.
6. Skin
Benefits:
Avocados' monounsaturated fats
and antioxidants can help promote healthy skin. Vitamin E, in particular,
protects the skin from oxidative damage produced by free radicals, allowing it
to look younger.
It is critical to distinguish
between avocado oil and avocado extract. Both are derived from the avocado
fruit. The oil is extracted from dried avocado pulp, which includes the outer
skin, edible meat, and huge pit of the fruit. Avocado extract, on the other
hand, is commonly obtained from the avocado plant's fruit and leaves. This
concentrated liquid has been the subject of continuing research to determine
its possible therapeutic effects in healthcare settings.
Avocado oil is more commonly used
in skincare than coconut oil. It is high in monounsaturated fatty acids, such
as oleic acid, as well as vitamins C, A, and E. Because of its high fat
content, the oil is an excellent ingredient in skincare products for dry or
cracked skin.
Avocado oil has been shown in
studies to penetrate the skin's natural moisture barrier more effectively than
other common plant oils such as almond oil or olive oil. As a result,
avocado is an excellent moisturizer, especially for people with dry, chapped,
or flaky skin.
Avocado contains a high
concentration of antioxidants, notably carotenoids and polyphenols. When free radicals collect on the skin, they
can damage the DNA of cells and accelerate the natural ageing process. This eventually
leads to fine wrinkles, age spots, and other symptoms of premature ageing.
Avocado oil's antioxidants help keep the skin healthy and safe from detrimental
external stresses by neutralizing these toxic substances.
Inflammation can result from a
variety of skin conditions, including psoriasis, hives, or rashes. Fortunately,
the wonderful avocado can benefit. Avocado oil can reduce the consequences of
inflammation.
Elastic skin expands and recedes
while remaining smooth. However, loss of elasticity can cause blemishes, lines,
and wrinkles on your skin. Recent research suggests that eating the correct
fats, particularly healthy monounsaturated fats, will improve skin suppleness.
Fortunately for us, avocados are high in good fats.
1. Anti-Inflammatory
Properties:
Avocado contains anti-inflammatory
phytochemicals and antioxidants such as polyphenols and flavonoids. Chronic
inflammation has been related to a variety of health problems, including heart
disease, diabetes, and autoimmune diseases.
2. Bone
Health:
Avocado is high in vitamin K,
which is necessary for bone health since it regulates calcium absorption and utilization.
Adequate vitamin K intake can help to keep bones strong and healthy.
3. Cancer
Prevention:
Some research indicates that the
phytochemicals and antioxidants included in avocados, notably carotenoids, may
protect against some types of cancer, including oral, breast, and prostate
cancer.
4. Improve
Cognitive Function:
Avocados provide beneficial fats
that promote brain health and cognitive performance. Omega-3 fatty acids and
vitamin E are very important to brain function, and they may help to lower the
risk of cognitive decline as we age.
5. Antimicrobial
Properties:
Avocado has antibacterial
properties, which are mostly attributable to its components such as phenols and
flavonoids. These properties could be helpful in the fight against some
dangerous microbes and contribute to the maintenance of a healthy microbial
equilibrium in the body.
6. Natural
Detoxification:
Avocado helps in the body's
natural detoxification processes. It contains nutrients such as
glutathione, which functions as a potent antioxidant that helps in liver
function, facilitating in the elimination of toxins and supporting the body's
detoxification mechanisms.
7. Helpful
in Pregnancy:
Avocado is a healthy option for
pregnant women since it contains key nutrients such as folate, which is
necessary for fetal development. Avocados also include healthy fats and other
nutrients that promote mother health throughout pregnancy. One of the many
avocado benefits for women is that it is high in folate, a vital nutrient for
women of childbearing age that promotes healthy births and lowers the chance of
neural tube abnormalities.
8. Beneficial
for Type 2 Diabetics:
Avocados contain zero grams of
naturally occurring sugar per serving. As a result, they have no effect
on the glycemic response or cause blood glucose spikes after eating. Avocados
decreased glycemic response makes them ideal for people with Type 2 diabetes or
those maintaining their blood sugar." Avocados are also high in fiber, and
studies show that increasing fiber intake can lower fasting glucose levels,
insulin resistance, and other metabolic health markers.
While avocados have various
health benefits, they should be used in moderation due to their high calorie
content. Avocados, when consumed as part of a well-balanced diet, can deliver a
variety of nutrients and health benefits. When including avocados in your
meals, keep your overall caloric consumption and nutritional demands in mind.
How can we add Avocados in Our dietary Routine:
Purchase ripe avocados:
Choose avocados that are slightly soft and give a gentle squeeze at the stem
end.
Prepare and store:
Cut the avocado in half, remove the pit, and scoop out the flesh. You can store unused halves with the pit intact or use airtight containers to keep mashed avocado fresh.
Enjoy as a spread: Mash avocado
onto whole-grain toast as a creamy spread, topped with seasonings like salt,
pepper, and red pepper flakes.
Add to salads:
Dice or
slice avocado and add it to salads for a creamy, nutrient-rich addition.
Create guacamole
Mash
avocado with lime juice, diced tomatoes, onions, cilantro, and seasonings to
make a tasty guacamole dip.
Blend into smoothies:
Blend avocado with fruits like banana and spinach to add creaminess and healthy
fats to your smoothies.
Use as a topping:
Add
avocado slices to tacos, burritos, or sandwiches for extra flavor and texture.
Incorporate into bowls: Include
avocado in grain or protein bowls for a satisfying and nutritious element.
Make dressings:
Blend
avocado with herbs, olive oil, and vinegar to create creamy and flavorful salad
dressings.
Watch portions:
While
avocados are nutritious, they are calorie-dense, so be mindful of portion sizes
to balance your overall diet.
Allergies to Avocado:
You will be allergic to avocado
oil if you are allergic to avocados. People who are allergic to birch pollen or
latex have a greater likelihood to be allergic to avocados. If you have either
of these illnesses, talk to your doctor before eating avocado oil.
HOW MANY AVOCADOS A PERSON SHOULD EAT PER DAY:
To gain the health benefits
associated with avocado, consume one-half to one avocado every day. There are a
few disadvantages to consuming more than one avocado per day, nevertheless its
high fat content may cause gastrointestinal discomfort.
WEB RESOURCES:
EXTINGUISHING INFLAMMATION
https://californiaavocado.com/recipe/extinguishing-inflammation/
Why is avocado good for you?
https://www.medicalnewstoday.com/articles/270406#benefits
Surprising Facts About Avocados and
Osteoporosis
https://saveourbones.com/surprising-facts-about-avocados-and-osteoporosis/
BENEFITS OF AVOCADO
https://www.livofy.com/health/avocado-benefits/
13 health benefits of avocados
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