Avocado: health benefits and plantation

Avocado: health benefits and plantation

AVOCADO

Avocado is a high fibrous fatty fruit and botanically a large berry containing a single large seed [1]. It is a good source of nutrients such as Folate, magnesium, potassium, vitamin c, vitamin e, vitamin k, riboflavin, niacin, etc. It is beneficial for gut health due to its high fiber nutrient composition. Avocado is preferred mostly by fitness health. Some people take it as juice, some by the making of its salads, and another form of dishes. Mexico is one of the leading producers of avocados in 2019, supplying 32% of the world total [2].

Nutrient composition of avocado

Avocado is a good package of nutrients. It contains dietary fiber, good fats, vitamins, minerals, proteins, and other nutrients.

The composition of 100 gm of avocado contains [3]:

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Health Benefits of Avocado

  1. PERFECT NUTRIENTS PACKAGE FOR FITNESS HEALTH ➡️
  2. AN ADEQUATE SOURCE OF ANTIOXIDANTS AND ANTI-INFLAMMATORY COMPOUNDS ➡️
  3. EFFECTIVE FOR GUT HEALTH ➡️
  4. IT MAY MAINTAIN a HEALTHY WEIGHT ➡️
  5. MAY HELP REDUCE HEART DISEASE RISK FACTORS ➡️
  6. IDEAL FRUIT FOR PREGNANT AND BREASTFEEDING WOMEN ➡️
  7. EATING AVOCADO MAY SUPPORT IMMUNITY ➡️
  8. MAY PROMOTE EYE HEALTH ➡️

Health Benefits of Avocado

1. Rich source of nutrients

It is the source of the perfect nutrients package for fitness health in form of fatty fruits. It contains a good composition of fiber, vitamins, minerals, and other essential nutrients. Many fitness consultants have a prime choice due to the nutrient composition found in a signal fruit.

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2. Good sources of Antioxidants

Avocado is also a good source of antioxidants and anti-inflammatory compounds that protect the body from free radicals. These radicals caused several health issues like cancer, cataracts, cardiovascular & inflammatory diseases. Avocado contains an antioxidant compounds like vitamin C, vitamin E, vitamin K, etc. Hence, avocados may help protect the body from damage caused by free radicals.

3. Valuable for gut health

Gut health
Creator Obey loosing

Fiber is the essential nutrient to regulate the bowel movement in our stomach that keeps maintaining gut health. Avocado has a good quantity of fiber in its composition. Taking a cup of avocado into your diet can cover the 40% daily value of fiber nutrients. Eating avocado may help to relieve constipation due to its high fiber. Hence, avocado performed better in gut health.

4. Maintaining a healthy weight

Avocados are packed with a good proportion of nutrients such as fiber and healthy fats. That nutrient composition may take place in weight loss. Some studies have shown people who eat rich fibrous foods, like vegetables and fruits, may help support weight loss[4,5,6,7,8]. Some studies suggest that avocados may help improve satiety, enhance weight loss, and reduce belly fat. However, many of these studies are funded by the Hass Avocado Board, which may have influenced study results.

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5. Beneficial for heart health

Regular consumption of avocado may help protect against heart disease. The nutrient composition of avocados like vitamins, minerals, healthy fats, and fiber all play a role in keeping the cardiovascular system healthy. Hence, avocados are beneficial for heart health.

Avocados may help increase levels of heart-protective HDL cholesterol and decrease levels of oxidized LDL cholesterol, a type of cholesterol that’s significantly associated with atherosclerosis, or the accumulation of plaque along artery walls[9,10]

6. Ideal fruit for pregnant and breastfeeding women

During pregnancy and breastfeeding, demand for nutrient supply gets increased. The RDA value of nutrients such as folate, potassium, vitamins, etc gets increased from normal and may increase the pregnancy complication[11,12,13]. Taking avocado in a diet can easily reach their nutrient goal even support growing a healthy fetus. Constipation is extremely common with pregnancy and the proper amount of fiber can help them to fix this issue[14]. All those nutrients are found with the good package in a signal fruit Avocado that is why ideal fruit for pregnant and breastfeeding women.

7. Enhance immunity system

Credit: Wenmei Zhou / Getty

Avocadoes contain nutrients that take place to build strong immunity. It contains antioxidants such as vitamin C, vitamin E, vitamin k, etc which helps to boost immunity. Its high fiber and minerals may help to perform a better metabolism that is favorable for good immunity.

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8. Eye Health

Lutein and zeaxanthin are two phytochemicals present in eye tissue that provide great vision. Avocado contains these phytochemicals and also protects it from UV damage by the composition of its antioxidants compound[15].

The monounsaturated fatty acids in avocados also boost the absorption of other beneficial fat-soluble antioxidants, such as beta carotene. Hence, avocados may reduce the risk of developing age-related macular degeneration.

How to Grow Avocado Trees

A baby avocado tree

Choose a well-drained site that is protected from wind, with at least six hours of sun each day. Avocados can grow as tall as 40 feet, so if you’re planting more than one, make sure you’re leaving at least 20 feet or more between them. Avocados aren’t picky about soil type, but they like a neutral to slightly acidic pH.

Dig a hole that is twice as large as the root ball of your sapling and just as deep. If any of the roots are circling the root ball, prune or tease them out so that they don’t girdle the tree, which can eventually kill it. Throw some compost or other organic matter into the hole and then plant your tree at a level that’s slightly higher than it was in the pot.

Once you have backfilled the hole with soil and tamped it down firmly, give your tree a generous drink of water. Mulch the area around your tree’s roots, and keep it free from weeds so they don’t compete with the avocado for water and nutrients

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How to achieve maximum results

Avocado trees are native to subtropical areas in Central and South America. To achieve maximum results, you’ll need to either live in a similar climate — USDA Hardiness Zone 8 or higher — or grow your avocado in a pot that can be moved indoors when temperatures reach freezing points. Siting your tree carefully is one of the most important things you can do to make sure it’s going to receive the most sun and nutrients possible.

How to Care for Avocado Trees

The care Avocado follow as:-

Watering and nutrients

Once established, avocado trees don’t need much supplemental watering unless you’re experiencing very dry conditions. The tree has shallow, wide roots, so if you do water, cover the entire area beneath the tree’s canopy. Potted avocados will need more water than those planted in the ground. If the leaves start to turn yellow, it may mean you’re watering too much, so cut back accordingly.

Choose a fertilizer for your avocado that is formulated for avocado and/or citrus, preferably one that is higher in nitrogen than in phosphorus and potassium. That means you’ll look for a fertilizer where the first number is largest, such as 10-5-5.

Give your tree a light feeding, as per your fertilizer’s instructions, three times a year: in early spring, summer, and fall. Don’t feed during the winter, when the tree is dormant.

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Pollination

Once established, avocado trees don’t need much supplemental watering unless you’re experiencing very dry conditions. The tree has shallow, wide roots, so if you do water, cover the entire area beneath the tree’s canopy. Potted avocados will need more water than those planted in the ground. If the leaves start to turn yellow, it may mean you’re watering too much, so cut back accordingly.

Choose a fertilizer for your avocado that is formulated for avocado and/or citrus, preferably one that is higher in nitrogen than in phosphorus and potassium. That means you’ll look for a fertilizer where the first number is largest, such as 10-5-5.

Give your tree a light feeding, as per your fertilizer’s instructions, three times a year: in early spring, summer, and fall. Don’t feed during the winter, when the tree is dormant.

Pruning

Prune in the early spring when the tree is still dormant. First, prune out all dead, damaged, or diseased branches, as well as those which are crossed and rubbing against each other. Prune suckers at ground level or branches that are too low on the trunk, and prune to open up the canopy. Ideally, you want the main branches to be three to four feet apart.

Pests and diseases

Avocados are prone to pests such as the avocado brown mite, avocado thrips, and the omnivorous looper. One of the best ways to deal with them is to encourage natural predation. The spider mite destroyer lady beetle, for example, can control the brown mite. Your county extension agent or local nursery can help you find ways to encourage these predatory insects.

Anthracnose is common in avocados, but can be controlled with good practices, such as pruning out dead limbs and keeping the area around the trunk clear. Verticillium wilt will cause leaves to turn brown and die, but your tree may recover if you prune off the infected branches and cultivate properly.

Harvesting

Harvest your avocado fruit when it is still immature. It should be green and hard, which happens in early fall. To test if they’re ready for harvest, pick one and let it ripen on your countertop for a week. If it becomes soft and ready to eat, pick the rest of the crop. If it shrivels or becomes rubbery, the crop isn’t ready.

Temperature

Young avocado trees do best at moderately warm temperatures of around 60-85 degrees Fahrenheit. They should never be exposed to freezing temperatures. Once they are mature (3 years or older) they’ll be able to tolerate colder temperatures (28-32 degrees Fahrenheit).

Light

Avocado in trees

Avocado trees thrive in full sun. If kept indoors, place the pots in the brightest spot of the house. If you’re growing your avocado from the seed, keep it on the windowsill until the roots emerge.

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Soil

The best type of soil for avocado trees is a well-drained and coarse one, such as sandy loam. Sandy, loose fertile soil provides the best drainage. Choose a light potting soil like a mix for succulents as this type effectively drains excess water. You can also lay some pebbles at the pot’s bottom before filling it with soil.

Indoor planting

Avocado indoor planting

If you have purchased your avocado tree from a nursery and wish to grow it indoors, you must plant it in a bigger container as soon as you bring the plant home. This is important to ensure your tree has plenty of room to spread out and establish. It is also vital to ensure the pots you use have plenty of drainage holes to prevent root rot. You may also grow your avocado indoors from seed (more about that later).

How to plant an avocado tree from a pit

Avocado seeds on glass with water

It is possible to sprout an avocado seed in a glass of water. This is the easiest and the least expensive way to grow your own avocado tree. However, it takes time (up to 6 weeks) for the roots to start appearing so be patient!

What you’ll need:

  • Avocado seed
  • 4 toothpicks
  • Glass or jar
  • Water
  • Potting soil
  • Pot

Step 1. Wash the pit thoroughly and remove the brown skin.

Step 2. Insert 4 toothpicks into the pit starting from the pointy end. Spread out the toothpicks evenly around the pit, but make sure you stick them in far enough to hold the pit in place.

Step 3. Now gently set the pit in the glass container with the pointy end up.

Step 4. Pour enough water in the container to cover half of the pit.

Step 5. Place the pit on the windowsill or in a sunny location for direct sunlight.

Step 6. Top up the water every 2 or 3 days.

Step 7. As soon as you see stems growing from the seed, cut them back by half to encourage better growth.

Step 8. Once the new leaves have developed and the root system is thicker, you’re ready to transplant the sapling to a pot.

Step 9. Add potting mix to a container and allow it to grow outside if the weather is warm enough.

Watch this quick video to get a better idea of how to grow an avocado from pit.

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Repotting avocado plants in six steps

Repot your avocado tree every spring for the first few years to allow maximum growth. Follow these steps to learn how:

Step 1. Check the current container size to see if the plant is root-bound. Gently tilt the container to one side so the plant falls out. If it’s rigid, run a blunt knife around the outside of the roots to free the plant from the pot. If the roots are tangled, then it’s time for a new, bigger pot.

Step 2. When choosing a new pot, it should be no more than 3 inches larger than the current one. Avocados don’t like sitting in water so make sure the pot has adequate drainage as a saucer to collect the excess water.

Step 3. Now lay the plant on its side on a newspaper or cloth.

Step 4. Free up the tangled roots using your fingers, and if there are any rooting ones, remove them with a pruning shear.

Step 5. Put a small amount of potting soil in the new pot’s bottom. Fill the container around the outside of the root ball with more soil. Note: use the same potting mix as you did in the previous pot since there should be no soil weight or consistency difference. Plant the avocado at the same level as it was originally planted in the previous pot, with one quarter of the seed above the soil’s surface.

Step 6. Water the plant well after repotting. If the soil settles, fill the holes with more potting soil.

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Quick Facts of Avocado

OriginSouth-central Mexico
NamePersea americana
FamilyLaurels (Lauraceae)
FertilizerFeed regularly with a balanced, controlled-release fertilizer
Max growth65 feet
Poisonous forAlmost all animals. Ingesting causes diarrhea or even death
LightFull sun
WaterFrequent watering once or twice a week
TemperaturePrefers warm temperate, subtropical and tropical climate
SoilA rich, fast-draining general-use potting soil mix
HumidityWhen indoors, mist daily or use humidifier
PropagationPlanting seeds, rooting cuttings, layering and grafting
PestsRoot rot, laurel wilt, scale, caterpillars, lace bugs
Favorite variationsHass
Growing ZonesIndoor: 4-11, Outdoor: 9-11
Quick fact of Avocado in a Table
Growing zones 9-11
Growing Zones: 9-11

Popular Avocado Varieties

There are around 1,000 avocado varieties in the world, but we won’t be listing them all here. The most commonly found avocado variety is Hass, which is grown in large quantities in Latin America and California and almost always found in your local supermarket. Most people will be familiar with the Hass avocado; it is small with dark, green-colored pebbly skin. Other common avocado varieties include:

Mexican

  • Small and smooth skinned
  • Purple, black, or green in color
  • Weighs under 1 pound
  • Can tolerate temperatures of 19 to 20 degrees F

Guatemalan

  • Rough, thick skin
  • Weighs from half to 5 pounds
  • Tolerates temperatures of up to 30 degrees F

West Indian

  • Smooth, leathery skin
  • Weighs 1 to 5 pounds
  • Does not tolerate temperatures below freezing
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Avocado FAQs

Frequently Asked questions

How do I keep pests off my avocado tree?

Avoid high-nitrogen fertilizers as they promote quick growth and attract pests. Don’t plant your avocado near a vegetable garden or perennial bed where bugs are most likely to be found.

Will a pit-produced avocado tree bear fruit?

Yes. It can take up to 10 years or more from the time the pit is planted. Avocado pits take much longer to bear fruit than a grafted tree, which takes half the time to bear fruit (5 years).

How do I take care of an avocado tree?

Water the tree deeply and often. Let it dry out before watering again. Mulch the tree with 3-4 inches of coarse pine bark to conserve moisture. Make sure you leave a few inches between the tree trunk and mulch. Avoid fertilizing the tree during the first year of planting.

How do I grow an avocado tree indoors?

Growing avocados indoors is easy and a lot of fun. Simply plant the sprouted seed in an unglazed clay pot that’s at least 10 inches deep or twice as deep as the roots. Add a potting mix blended with compost and sand to create a fast-draining, loose composition. Lastly, make sure your avocado tree receives plenty of direct sun.

Buy Avocado Trees for planting from tree.com

Refrences
Plantation

plantation of avocado trees ( resource from trees.com )

1.Storey, W. B. (1973). “What kind of fruit is the avocado?”. California Avocado Society 1973–74 Yearbook. 57: 70–71.


2. “Crops/World regions/Production quantity (pick lists) of avocados for 2019”. Food and Agriculture Organization of the United Nations, Statistical Division (FAOSTAT). 2020. Retrieved 5 February 2021.


3. Nutrition of composition of avocado in 100 gm. [ Food data central https://fdc.nal.usda.gov/ ]


4. Gibson, Rachel et al. “Intakes and Food Sources of Dietary Fibre and Their Associations with Measures of Body Composition and Inflammation in UK Adults: Cross-Sectional Analysis of the Airwave Health Monitoring Study.” Nutrients vol. 11,8 1839. 8 Aug. 2019, doi:10.3390/nu11081839


5. Effects of Avocado Consumption on Abdominal Adiposity and Glucose Tolerance: Findings from the Persea Americana for Total Health (PATH) Randomized Controlled Trial (P21-005-19) [
Khan N, Edwards C, Thompson S, Burke S, Walk A, Reeser G, Burd N, Holscher H. Effects of Avocado Consumption on Abdominal Adiposity and Glucose Tolerance: Findings from the Persea Americana for Total Health (PATH) Randomized Controlled Trial (P21-005-19). Curr Dev Nutr. 2019 Jun 13;3(Suppl 1):nzz041.P21-005-19. doi: 10.1093/cdn/nzz041.P21-005-19. PMCID: PMC6578444.]

References


6. Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial [Zhu L, Huang Y, Edirisinghe I, Park E, Burton-Freeman B. Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial. Nutrients. 2019 Apr 26;11(5):952. doi: 10.3390/nu11050952. PMID: 31035472; PMCID: PMC6567160.]


7. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study [Miketinas, Derek C et al. “Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study.” The Journal of nutrition vol. 149,10 (2019): 1742-1748. doi:10.1093/jn/nxz117]
8. The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies [Nour M, Lutze SA, Grech A, Allman-Farinelli M. The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies. Nutrients. 2018 Nov 2;10(11):1626. doi: 10.3390/nu10111626. PMID: 30400139; PMCID: PMC6266069.]

Moderate fat diet


9. A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial [
Wang L, Tao L, Hao L, Stanley TH, Huang KH, Lambert JD, Kris-Etherton PM. A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial. J Nutr. 2020 Feb 1;150(2):276-284. doi: 10.1093/jn/nxz231. PMID: 31616932; PMCID: PMC7373821.

consumption


10. Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis [ Mahmassani, Hiya A et al. “Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis.” The American journal of clinical nutrition vol. 107,4 (2018): 523-536. doi:10.1093/ajcn/nqx078 ]
11. Inadequate Status and Low Awareness of Folate in Switzerland—A Call to Strengthen Public Health Measures to Ensure Sufficient Intakes [Herter-Aeberli I, Wehrli N, Bärlocher K, Andersson M, Sych J. Inadequate Status and Low Awareness of Folate in Switzerland-A Call to Strengthen Public Health Measures to Ensure Sufficient Intakes. Nutrients. 2020 Dec 3;12(12):3729. doi: 10.3390/nu12123729. PMID: 33287229; PMCID: PMC7761771.]

Floate nutrition


12. Folate Nutrition Status in Mothers of the Boston Birth Cohort, Sample of a US Urban Low-Income Population[ Cheng TL, Mistry KB, Wang G, Zuckerman B, Wang X. Folate Nutrition Status in Mothers of the Boston Birth Cohort, Sample of a US Urban Low-Income Population. Am J Public Health. 2018 Jun;108(6):799-807. doi: 10.2105/AJPH.2018.304355. Epub 2018 Apr 19. PMID: 29672150; PMCID: PMC5944873. ]
13. Maternal folate status and preterm birth in a high-risk US population[ Olapeju B, Saifuddin A, Wang G, Ji Y, Hong X, Raghavan R, Summers A, Keiser A, Ji H, Zuckerman B, Yarrington C, Hao L, Surkan PJ, Cheng TL, Wang X. Maternal postpartum plasma folate status and preterm birth in a high-risk US population. Public Health Nutr. 2019 May;22(7):1281-1291. doi: 10.1017/S1368980018003221. Epub 2018 Nov 29. PMID: 30486913; PMCID: PMC6486449.]

High fiber


14. High-Fiber Diet during Pregnancy Characterized by More Fruit and Vegetable Consumption [ Pretorius RA, Palmer DJ. High-Fiber Diet during Pregnancy Characterized by More Fruit and Vegetable Consumption. Nutrients. 2020 Dec 24;13(1):35. doi: 10.3390/nu13010035. PMID: 33374192; PMCID: PMC7824257 ]
15. Avocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial [ Scott TM, Rasmussen HM, Chen O, Johnson EJ. Avocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial. Nutrients. 2017 Aug 23;9(9):919. doi: 10.3390/nu9090919. PMID: 28832514; PMCID: PMC5622679.]

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