The avocado, fruit or vegetable? The avocado is a fruit native to Mexico and Central America, but it is commonly eaten as a vegetable. It is available in spring, autumn and winter. Can avocados be given to babies, from when and in what form? What is thenutritional value of avocados? In addition to answering these questions, I will give you some recipes for introducing avocados into baby's diet.
Composition and nutritional value
Low in carbohydrates, the avocado is well below the average for fruits and vegetables. This tasty fruit is also a source of fibre with a slightly higher than average intake. Fibre contributes to normal bowel movements. In addition, avocados are rich in vitamin B9 (necessary for normal functioning of the immune system and cell division), a source of vitamin K1 (important for blood clotting), a source of vitamin E (protective against lipid oxidation) and a source of vitamin B5 (helps reduce fatigue).
In fact, its main advantage is its high lipid or fat content, with 20g of lipids per 100g of food. This represents 91% of the energy of the avocado! These are mainlyomega-9s, unsaturated fatty acids with benefits for the body such as protecting the cardiovascular system. In general, fats are necessary for brain development and vision in children. Therefore, in young children, fats should represent 45 to 50% of the day's energy intake, i.e. half of the needs should be provided by fats. The avocado is therefore an ideal food because it meets this essential criterion.
Lawyer and diversification
This fruit can be introduced at the beginning of food diversification, i.e. around 4/6 months, according to the latest recommendations. It is an interesting food in the context of food diversification including DME (child-led diversification), as I have just said, because of its high fat content , but also because its melting and creamy texture is adapted to the chewing abilities of the young child. The fact of consuming the avocado raw maintains a good vitamin content because they are not destroyed by heat during cooking.
Avocado recipe ideas
In my opinion, the best and most famous avocado recipe is guacamole! I love the blend of spices and the tasty texture. Avocado is just as delicious as it is, and can be offered in large sticks from 6 months onwards as part of the EMR. It can also be mashed quickly, without cooking, by crushing it with a fork. The only thing that takes longer is to wait while it ripens on the kitchen counter! The avocado puree can be spread on a carrier such as Pain des Fleurs or given with a pre-spoon.
Original recipes include avocado pesto for pasta, avocado egg casserole, avocado tartar with shrimp or the smoothie: avocado, spinach, milk and mango! Spices and herbs can be used to enhance the avocado and a few drops of lemon will prevent it from turning black.Avocado oil can be used in your recipes to provide and meet your baby's fat requirements. It is an oil that tolerates cooking very well, but it is important to limit the heating of oils in general for babies, as this denatures their benefits.
In conclusion, and without neglecting the impact of the over-consumption of avocados on the environment in relation to deforestation, I am sure that you and your baby will enjoy this nutritious andappetising food!
Dietician - Nutritionist specialising in paediatrics
Sources
APRIFEL website: Avocado: calories and nutritional value | Aprifel (January 2022)
