Avocado
Avocados, known for their rich nutritional profile, thrive in Peru across a wide range of regions, from 300 to 2,500 meters above sea level. Key avocado-growing regions include Amazonas, Ancash, Apurímac, Arequipa, Ayacucho, Cajamarca, and Cusco, among many others. Peru’s diverse geography, from coastal plains to the Andean highlands, offers the perfect environment for avocado cultivation, making it a significant contributor to the country’s agricultural exports.
Packed with healthy fats, specifically omega-9 fatty acids, avocados are a valuable source of nutrients like Vitamin E, potassium, and fiber. These healthy fats are essential for brain function and help regulate mood, particularly during menopause, where omega-9 supports serotonin pathways, helping stabilize mood. While avocados are calorically dense, they remain a favored food for their health benefits.
In Peru, avocados are a dietary staple, appreciated for their versatility in dishes such as the globally loved avocado toast, which can be customized with local ingredients like lime juice and olive oil. Whether enjoyed in traditional recipes or with a modern twist, avocados from Peru stand out for their superior quality and rich flavor.
| AREAS – MASL | RICH IN |
| 300 to 2500 masl – AMAZONAS – ANCASH – APURIMAC – AREQUIPA – AYACUCHO – CAJAMARCA – CUSCO – HUANCAVELICA – HUANUCO – ICA – JUNIN – LA LIBERTAD – LAMBAYEQUE – LIMA – LORETO – MADRE DE DIOS – MOQUEGUA – PASCO – PIURA – PUNO – SAN MARTIN – TACNA – UCAYALI | – Healthy fats (omega-9) – Vitamin E – Potassium – Fiber |
| BENEFITS | CONTRAINDICATIONS |
| Avocados are rich in healthy fats, specifically omega-3 fatty acids, which have been shown to support brain health and mood regulation. During menopause, the drop in estrogen levels can affect serotonin production, leading to mood swings. Omega-3s help stabilize mood by supporting serotonin pathways. | Avocados are high in calories, which may affect individuals on fat-restricted diets. |
RECIPE – Avocado Toast with a Global Twist
Ingredients
Optional toppings:
Instructions
- Mash the avocado with lime juice, salt, and olive oil.
- Spread the mixture on toasted bread, and add any optional toppings.
- This versatile and healthy recipe is beloved around the world, perfect for a nutritious snack or light meal.