Most avocados sold in U.S. are grown in California with some cropping up from Florida, Mexico and Chile. There are nearly 500 varieties but pebbly skinned Hass is most common and available year- around.
Nutritional value:
1 ounce (or about 1/5th of hass avocado) has approximately 5 gms of fat- mostly mono-unsaturated fat. Clinical evidence is limited but several studies examining the effects of diets high in mono-unsaturated fatty acids have with avocados as the main source have found favorable results. Research suggests that avocados may help improve blood lipid profiles, benefit weight loss and - as a partial replacement for carbohydrates among people with non-insulin dependent diabetes - improve lipid profiles and help maintain glycemic control too.
Avocados are particularly favorable as a substitute for spreads. Compared to an equal amount of butter or mayonnaise, two tablespoons of avocados contribute significantly less fat (5gms vs. 23 gms in butter and 9gms in mayo) and calories (50 calories vs. 204 calories in butter and 109 calories in mayo). Its saturated fat and sodium contribution is lower than that of butter and mayo. Since avocados are fruit, they have vitamins,minerals and other plant compounds not found in butter or mayonnaise.
Along with folate, potassium, Vitamin C, E and K, and fiber, avocados also contain phytonutrients. Several carotenoids including alpha-carotene, beta-carotene and lutein are found in avocados. Lutein may benefit eye health by lowering risk of age related macular degeneration, a leading cause of vision loss among americans aged 60 and older.
So get adventurous with this creamy, dreamy fruit. Try it in diced salads and salsas or sliced in omelets. Spread it mashed on sandwiches or burgers in place of mayo or whirl it into smoothies!!
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