Avocado - “superfood” highly appreciated by the world
According to the BBC Good Food (UK) culinary website, avocado is considered one of the best foods in the world, a “valuable storehouse of nutrients”, especially rich in monounsaturated fat - a type of fat that is good for the heart. In addition, avocado also contains high levels of vitamin E, folate, soluble fiber and important minerals such as iron, copper, potassium and magnesium. These are all essential nutrients in a healthy diet that most modern people are lacking.
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| Avocado is a “superfood” highly appreciated by the world. |
An avocado weighing about 200 grams provides:
322 calories
30g good fat
14g fiber
Nearly 40% of daily folate needs
22–35% of vitamins C, E, K and B group
21% of daily potassium needs - an essential mineral that helps regulate blood pressure, protect the heart and support the nervous system.
Avocados are not only nutritious, but also versatile in preparation: from salads, smoothies, sandwiches to savory dishes such as dipping sauces or rolls. In addition, avocados are also a familiar ingredient in many natural beauty products thanks to their high moisturizing and antioxidant properties.
According to the assessment of the Healthline (USA) website, regular consumption of avocados not only helps improve the quality of the diet but also helps prevent chronic diseases such as cardiovascular disease, high blood pressure, stroke and immunodeficiency.
Vietnam has many fertile lands for avocado trees to grow
Few people expected that this fruit, which is at the top of the world's healthiest food rankings, is being widely grown in Vietnam and bringing about very positive economic results.
Avocado trees originated in Central America and were introduced to Vietnam in the 1960s. Initially, avocados were mainly grown in Bao Loc (Lam Dong), then spread to many provinces in the Central Highlands such as Dak Lak, Dak Nong, Gia Lai and Dong Nai - areas with cool climates, loose soil and good drainage, suitable for avocado trees.
Notably, in recent years, many gardeners in the Mekong Delta - a place once considered unsuitable for avocado trees - have experimented with growing this tree and achieved unexpected results. According to Associate Professor, Dr. Nguyen Minh Chau (former Director of the Southern Fruit Institute), avocados not only grow well but also produce fruit regularly, with high yield and good quality.
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| Avocado is widely grown in Vietnam and brings very positive economic efficiency. |
Some new avocado varieties such as 034 avocado are highly appreciated for their outstanding advantages: rich flavor, beautiful appearance, good disease resistance and stable yield. On average, a mature 034 avocado tree can produce up to 200 kg of fruit per crop, the harvest season lasts from March to August, helping farmers have a stable income for many consecutive months.
With a selling price ranging from 50,000 - 100,000 VND/kg (depending on the time and market), avocado is becoming a fruit tree with high economic value, suitable for converting crop structure in many localities.
From a seemingly familiar fruit, avocado is affirming its dual value: both a superfood recognized by the world and a crop that promises to increase income for Vietnamese farmers. With a sustainable farming strategy and expanding consumer markets, Vietnamese avocados have the potential to go further on the global agricultural map.
Khải Minh
