Avocados have been in fashion for several years due to their fantastic properties and characteristic flavor. This has made them one of the few vegetables whose demand exceeds supply and is considered an expanding fruit.
Avocados thrive in tropical or subtropical climates and contain essential fatty acids and a comprehensive array of minerals and vitamins. While we have already explored some of their most important properties, this article will introduce you to the most interesting avocado varieties and analyze their nutritional differences.
Although we may only be familiar with 3 or 4 avocado varieties, many more cultivars are scattered around the world. Hundreds of varieties are grown, particularly in regions with stable temperatures and subtropical zones. Many of these are hybrids, created by combining two varieties to produce a new one with combined properties.
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Health Benefits of Avocados
The first thing to keep in mind is that avocados are highly nutritious. They contain a wealth of minerals such as potassium, phosphorus, magnesium, iron, manganese, and zinc. Additionally, avocados provide essential folic acid and vitamins C, E, and K.
Although avocados are high in fats, most of these are monounsaturated fats, primarily oleic acid, which is considered beneficial for cardiovascular health according to numerous scientific studies. These fats, when consumed in appropriate amounts, can reduce inflammation and have cancer-preventive properties. [See study]
Another positive aspect of the various avocado varieties is their high fiber content and low glycemic index. Fiber is often consumed in insufficient quantities in Western countries, leading to a variety of health issues.
In terms of protection, avocados contain healthy antioxidants, with significant concentrations of zeaxanthin and lutein. Regular consumption of avocados is associated with a healthy diet and a lower risk of metabolic syndrome. Additionally, there are countless ways to prepare them.
Nutritional Characteristics
Let’s take as an example the consumption of a medium-sized avocado (200 grams). From this, we can easily extrapolate the nutritional values if we consume half (100 grams) or only a quarter (50 grams).
- Total energy: 322 kcal (16% RDA)
- Proteins: 4 g (8% RDA)
- Carbohydrates: 17.1 g (16% RDA)
- Fiber: 13.5 g (54% RDA)
- Total fat: 29.5 g (45% RDA)
- Saturated fat: 4.3 g (21% RDA)
- Unsaturated fat: 19.7 g
Discover the Different Varieties of Avocado
While Europe may only receive a few varieties of avocados, there are hundreds of different options spread around the world, resulting from various crosses and hybridizations. This diversity offers a wide range of choices in terms of size, color, and flavor.
Although avocados originate from the Americas, particularly Mexico and Guatemala, they are now cultivated in many subtropical and tropical areas, including Spain. The Malaga region, with its mild year-round temperatures, is a notable avocado-growing area in Spain.
When classifying avocados, we recognize type A and type B cultivars. This classification is based on the shape and timing of pollination of their flowers. Generally, this classification does not affect consumers, nor does it distinguish between the properties or nutritional content of the avocados.
The process of pollination and fertilization in avocado trees is known as dichogamy. Type A flowers bloom as females in the morning and release pollen as males in the afternoon. Conversely, type B flowers receive pollen in the afternoon and release it in the morning. As a result, many avocado varieties share very similar characteristics, with only small differences in size, color, flavor, or shape.
Avocado Varieties from Type A Cultivars
Although there are many more, below are some of the best-known type A avocado varieties:
- Hass: One of the most popular avocado varieties, Hass is available almost all year round. It has a characteristic flavor and a mix of nutty and buttery textures. The fruit is round with an intense green skin that darkens when ripe.
- Pinkerton: The Pinkerton avocado has a more oval shape and rough skin, which makes it easy to peel. Its seed is smaller compared to other varieties.
- Lula: The Lula variety is consumed mainly during the summer. It has a lower oil content than other varieties, making it contain more water. It is more sensitive to cold and prone to fungal infections, so it is grown in areas with lower humidity and rainfall.
- Reed: Reed avocados are available only in the warm summer months. They have a more subtle and lighter flavor, and their size is similar to that of a tennis ball. One distinguishing feature of this variety is that its skin remains a vivid green color throughout the ripening process.
- Choquette: The Choquette avocado is characterized by its smooth skin and pulp with lower oil content, making it more watery. This variety is commonly consumed in the United States, particularly in Florida.
- Gwen: In terms of flavor and appearance, the Gwen avocado is quite similar to the Hass variety. It originates from Guatemala and has a thick skin that peels easily from the pulp.
- Maluma: The Maluma avocado, often referred to as Hass Maluma, has been in commercial production for over 30 years and originates from South Africa. It grows more slowly but is highly productive.
Varieties of Avocado from Type B Cultivars
- Fuerte: The Fuerte avocado is one of the most consumed varieties worldwide, along with Hass. It is pear-shaped and available for up to 8 months, though its availability is lower than Hass. It has a rich, oily texture, similar to hazelnuts.
- Zutano: With lighter skin and a color mix of yellow and green, the Zutano avocado offers a very subtle and light flavor, distinctly different from other varieties.
- Monroe: Monroe avocados produce large fruits that can weigh close to a kilogram in some productions. They have firm flesh and are rich in oils.
- Ettinger: The Ettinger avocado is not very common but is grown in some areas of Israel. One distinctive feature is its bright green skin. Inside, it contains a large seed and has a mild taste.
- Cleopatra: The Cleopatra variety produces small fruits, often referred to as “dwarf avocados.” It is a relatively recent variety but has been well-received in the market.
- Sharwil: Australia produces its own avocado varieties, including the Sharwil cultivar. It has yellow pulp, a rough-looking shell, and a green color. It is grown in warm areas due to its sensitivity to low temperatures.
- Brogden: The Brogden avocado is a hybrid of different Mexican varieties, designed to grow in cold and frost-sensitive areas. Its commercialization is still limited but offers potential for cultivation in lower-temperature regions.
- Bacon: The Bacon avocado has a more subtle and lighter flavor compared to other varieties. Its brown skin is easy to peel and separate from the pulp.
Which Avocado Variety is the Healthiest for Me?
In terms of nutrient content and the benefits of unsaturated oils, there are no significant differences between avocado varieties. However, clear differences exist in color, texture, and taste, making each variety suitable for different uses.
For preparing guacamole, it may be beneficial to choose varieties with higher oil content and a buttery texture. For fresh consumption, opt for harder avocado varieties with a crunchier texture.
