The avocado (called pear in Jamaica) is a favourite of many people. Most Jamaicans have their special food with which 'pear' is eaten. There is, for example, bulla and pear, pear and ackee and pear and white hard-dough bread.

There are many varieties of pear and some people say that a pear is no good if it is stringy and watery; they prefer pears that are smooth, thick fleshed and dry. Avocados vary in skin colour ranging from green to deep purple (black skin). There are also differences in flavour and in variety depicted by the hue of the pulp, from light green to egg-yolk yellow.

Nutritional value

Avocado is high in water and potassium and is a good source of carbohydrates, fibre, vitamins, minerals, beta carotene and lutein (which is beneficial to eye health). It has some amount of protein and its most significant nutrient content is fat. There are small amounts of saturated and polyunsaturated fats in avocado, but the bulk of its fat is in the form of monounsaturated fatty acids. Monounsaturated fats help to lower low-density lipoproteins ('bad cholesterols'). There are studies which have indicated a drop in low-density lipoprotein cholesterol and triglycerides in volunteers who eat avocado every day for a week.

Avocado is also a rich source of the plant sterol, beta-sitosterol, which has been shown, in several studies, to lower cholesterol. Plant sterols are now being marketed for its cholesterol-lowering properties. Because avocado is a source of fat, enjoy it without fried foods and other sources of excess fat.

Meal ideas

Avocado is an addition to salads. Just add large chunks of avocado to your tossed salad or main dish salad for lunch. The fruit can also be added to the vegetables being prepared for your pita bread. You can also cut thin slices of avocado and serve with tomato on whole-grain bread.

For gourmet cooks, try guacamole - mashed avocado with lime juice and fresh herbs - on your favourite bread instead of butter or mayonnaise.

Caloric content

One 210 gram avocado is approximately 320 calories with 29 grams fat and 17 grams of carbohydrates. Do not be afraid to add avocado to your healthy food choices. Enjoy it in a variety of ways, but in moderation.

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

Guacamole made with avocado and served with chips