Rosalee Brown

The avocado, referred to as 'pear' by Jamaicans, is a native of Central America and Mexico. The Nahuatl word (Aztecan language) for avocado is ahuacatl, which means testicle, because of its shape, and it is said that avocado was used as an aphrodisiac by the Aztecans.

Avocado is also referred to as alligator pear, possibly because of the rough-textured skin of some varieties. There are written records of avocado dating back to as early as 1518 in a book by Martin Fernandez de Enciso. I am not sure when avocados came to Jamaica, but W. Hughes, physician to King Charles II of England, on his visit to Jamaica in 1672, wrote about the pleasant taste and the nutritious qualities of the avocado.

Big business

Avocado is a big industry in several parts of the world, including among our neighbours, the United States of America, with most farms located in California. The varieties grown there differ greatly from the ones we have in our tropical conditions.

American varieties, including the popular Hass, tend to be smaller, with a rough, dark skin and are much higher in oils. There are numerous varieties of avocado worldwide, but according to information from the Rural Agricultural Development Authority, the varieties grown in Jamaica include Simmonds, which ripens in the summer months and Collinson and Lola, which ripen in December to February.

Most Jamaicans love avocado and, like so many of our distinctive-tasting fruits, it can be used in sweet and savoury dishes; the combinations are numerous. Bulla and pear, bun and pear, bread and pear, roast breadfruit and 'salt thing' is incomplete without pear, and if the meat is scarce, pear is always there to the rescue. More recently, pear is used in salads, dips and cold soups but most Jamaicans just prefer the pear undressed and all is well.

High in vitamin K

Apart from being a culinary delight, pear is also very nutritious. It is high in vitamin K, vitamin E, folates, beta-carotenes and the minerals potassium, copper and magnesium. It also has proteins and carbohydrates, is cholesterol free, and has little or no saturated fats. Pear is an excellent source of the monounsaturated fat, oleic, and the polyunsaturated fat, linoleic.

Avocado has often got a bad rap as a fattening food and one to avoid because of its high fat content, but on the contrary, pear is an important part of a healthy diet. The monounsaturated fats have a role to play as they are heart friendly; these are the same monounsaturated fats that cost big bucks in olive oil.

Because of its high fat content, a sensible meal with avocado should cause increased satiety, that is, you should get full quickly thus preventing overeating. The high fibre content is also another positive for satiety, bowel health and heart health. This food, which is relatively low in carbohydrate, is a good snack for controlling spikes in blood sugar levels. Its high potassium level has potential for heart health also.

One should include nutritious, unprocessed foods in the diet and eliminate the unnecessary processed options with a poor nutrient profile.

So eat more avocados now that they are in season, reduce or eliminate the excess sweet drinks and after-meal pastries to balance out the increased calories from this tasty nutritious food. You have what the world is paying big bucks for right in your backyard, so take advantage of it.

There are some persons with potassium and vitamin K restrictions who should consult their registered dietitian/nutritionist to find out what amounts of this fruit they can enjoy.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.