Last month when the movie Green Lantern was released, Subway outlets in the US decided to add a special ingredient, avocado, to commemorate the event. And while one should not expect to gain superhuman powers after eating the popular fruit, avocados do offer a source of vital minerals that are guaranteed to improve one's well-being.

In Port of Spain, avocados go from as low as $15 to as much as $30, depending on the size of the fruit and the type. One Charlotte Street vendor said the fruits usually come into season around mid-June, and a crop is available until the end of September.

One of the more popular varieties is the Pollock, which is "buttery" in texture and has a relatively small seed in comparison to the fruit. There is also a darker fruit which, for some "zaboca aficionados", is not as tasty.

Early civilisations knew the health benefits of avocados, and other peoples soon grew to love and find varied uses for what has been also called the "alligator pear".

The ahuacate—the Aztec word for testicle, named for its shape and reputation as an aphrodisiac —had been a staple food in Mexico, and Central and South America since 500 BC. In the 16th century, Spanish conquistadors fell in love with the fruit after observing its prized status among the Aztecs. In 1915, a cadre of California, USA, farmers, in an effort to make the fruit more marketable, came up with a new name: avocado. They informed dictionary publishers of the change and that the plural was spelled "avocados", not "avocadoes". Today, California accounts for nearly 90 per cent of all avocados grown in the United States.

Like most fruit, the avocado ripens once plucked from the tree. But its flesh is unlike any other: buttery, not sweet; somewhat nutty and oily in flavour; firm enough to be sliced or diced, yet pliable enough to be mashed into a paste or puree.

There are more than 400 varieties of avocado, but Hass has become the most popular in the United States. Named after postal worker Rudolph Hass who purchased the seedling in 1926 from a California farmer, the distinctive purplish-black fruit has a thicker skin and smaller body than other varieties. Farmers found the Hass easier to cultivate, and its higher oil content and good nutty flavour appealed to consumers.

Avocados present a mouth-watering array of serving options. They can be sliced and served with apples, nuts and cheese. In their most popular form, guacamole, they are mashed with salt, lime, garlic, cilantro, chiles and tomatoes, depending on the recipe. A friend feeds her infant spoonfuls of avocado straight from the skin: the perfect baby health food. Indonesians blend them into drinks with sweet condensed milk. Brazilians add it to ice cream. Californians put it in their maki (sushi rolls).

Grilled corn kernels, diced red onions and mango elbow each other for attention until chunks of avocado mediate and mellow the mix into a tasty salsa—an unstable structure turned stable. An ordinary salad of greens, tomatoes and raw veggies turns almost decadent with slices of avocado.

The fat in an avocado gets a bad rap. While it does contain saturated fat—a little more than one gramme per quarter-segment— the fruit is high in fibre and has more potassium than bananas. Of all fruits, the avocado is highest in protein. As a bonus, the natural oils of the fruit are good for your skin and provide a refreshing alternative to over-the-counter facial products.

The average avocado contains 300 calories and 30 grammes of healthy polyunsaturated and monounsaturated fat. One avocado contains 81 mcg (microgrammes) of lutein, an important nutrient for healthy eyes. They are also a source of Omega 3 fatty acids, which offer many health benefits, including increasing calcium absorption and deposition. They contain a good helping of several foundation supplements essential for bone health:

• vitamin K—which works in synergy with vitamin D to help regulate osteoclast production (osteoclasts remove old bone to make way for new bone deposits)

• vitamin D—which, among many other important functions, plays a crucial role in preventing falls and fractures.

• vitamin C—a potent antioxidant that's crucial for the production of collagen, a protein that maintains, among other things, healthy bones and cartilage.

• boron—a trace mineral involved in bone metabolism and vitamin D activity that reduces the amount of urinary calcium and magnesium excretion.

• copper—a multi-tasking mineral present in an enzyme that produces collagen and elastin.

• folate (folic acid)—one of the B vitamins.

Avocados are plentiful in the markets and from roadside vendors. Make as much use of this fantastic fruit while it is available.