Avocado is too good?
Clive Larkman
As a child I doubt I ever ate avocado and I don’t think any of my friends did. It was an exotic fruit that you might have seen as a dip at the original Taco Bills but rarely elsewhere. As I mentioned last month, it is an evolutionary enigma that has been part of the human diet for 10,000 years, possibly, but that is the age of our oldest record of it being a human food. We know that it has been around for the past 11,000 years when it was believed to be a prime food source for the Giant Sloth.
Jump forward to the 21st century and it is a major world crop eaten in most western countries. Indeed, the fruit is a major crop in more than ten nations, with a worldwide production of 8.5 million tonnes. The total value in US$ is in excess of $18.5 billion in 2023, and is expected to grow at around 5-8% for the next five years. It is one of the major food crops in Mexico with around $US2.6 billion of production in 2022. Australia is about 19th in world for avocado production with about 80,000 metric tonnes.
The Australian industry is a relatively young one in the agricultural sector with it taking off in the mid-seventies. Avocado plants first came to Australia in the mid-nineteenth century as botanical collections. There was limited commercialisation post WW2, but with average cultivars, and not a huge demand, it never became too large. In the seventies, better cultivars were selected and imported into Australia. The demand, especially in the warmer climates, increased and a new industry was born.
Avocados originate in the region referred to as Mesoamerica which encompasses the modern countries of Nicaragua, Guatemala and Mexico. There are thought to be three races of avocado that are the basis of the modern tree. They originate from the highlands of south central Mexico, the highlands of Guatemala, and coastal zones of Guatemala and Nicaragua. However, the exact point is hard to tell for a plant that is well over ten thousand years old. They are one of the oldest cultivated and ‘bred’ plants and were a major part of the diet for the native tribes of those regions.
The climate ranges in these countries are varied, meaning that with good cultivar selection they will grow in a range of environments from cool temperate to full tropical. There are over one hundred cultivars around the world but most commercial farms grow a few of ten to fifteen varieties. They are divided into A and B types which refers to how and when they produce pollen and is only relevant to the growers. The major cultivar is Hass, which is available all year, easy to grow and pollinate, has a pleasant flavour, and importantly, is easy to distinguish when it is ripe.
There are a lot of super foods being promoted but avocados are often overlooked as one. In reality they tick so many boxes for good health. A medium-sized avocado weighs about 220g and the pip is around 60g, leaving 150g of edible flesh (10g of skin). This yields about 240 calories, which is high for fruit of this size. This is due to the high fat content, which is one of the highest in any fruit. The calories come from 13g carbohydrate and 22g fat (70% mono-unsaturated), plus there is also 3g protein and 10g fibre. The fruit is also very low in salt, and high in vitamins B, C, E and K, plus good levels of potassium and magnesium. Being low in sodium and zero cholesterol they are a heart-friendly food. All these numbers mean they are great for almost all sensible, modern diets.
As is the case for most foods used in the western diet, many healthy parts are wasted. We all love the taste and texture of fresh avocado but there is some good nutrition in the pip. A 60g pip will have around 90 calories, 25g carbohydrate with minimal fat and protein. It is grown as a food source in many parts of the third world.
The major problem with avocados is that you need to buy them unripe in a box or net. Trying to buy loose avocados is almost guaranteed to disappoint. Not due to any fault of the fruit or the farmer, but because the average shopper thinks that the only way to buy them is to squeeze to test for ripeness. They are usually not ripe so get put back but are now bruised and will have unpleasant brown flesh.
. Due to the ripening off the tree, they can be harvested as demand dictates which means they are not as seasonally price-determined as many other fruit. The Australian industry is quite strong and covers most parts of the mainland including southern Victoria.
In summary, avocados are a real winner for the Australian garden. They are an attractive small tree and produce lots of very nutritious fruits that are full of many vitamins, minerals, unsaturated fats, fibre, and antioxidants. They will help prevent disease and improve your health, so are a healthy, easy to eat and grow fruit that fits into all diets. However, smashed avo on toast may hurt your budget!