Who doesn’t love avocado — the superstar of the super foods? Packed in that sorta ugly skin are amazing health benefits.

Story by: Norton Healthcare on June 3, 2016

The mighty avocado is a super food star. Don’t be turned off by its high fat content. It is one of the best sources of the good guys of fat — monounsaturated and polyunsaturated fats.

These types of fat do not raise cholesterol. In fact, according to the American Heart Association, they may actually help reduce cholesterol.

Other health benefits:

• A 1-ounce serving is very low in sugar and carbohydrates
• It’s packed with fiber, containing about 8 percent of your recommended daily value
• The good fats help you stay full and energized
• It supports heart health
• Half an avocado contains 25 percent of your daily value of vitamin k, essential for healthy bones
• It has nearly 20 vitamins, minerals and beneficial plant compounds

And let’s not forget the avocado’s rich, creamy texture. It’s delicious on just about anything!

Try adding raw avocado to sandwiches, salads, eggs, tacos, salsa — the uses are endless. You can throw it in soups or smoothies for an extra healthy boost. Or you can always make irresistible guacamole!

Try this recipe served with fresh veggies instead of chips. Choose ripe avocados — those that feel soft when you gently press the skin with your finger.

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Guacamole

6 avocados, cubed

¼ cup fresh cilantro, minced

¼ cup fresh onions, finely chopped

¼ cup tomato, diced (optional)

2 tablespoons fresh jalapeno peppers, minced

¼ cup freshly squeezed lime juice

½ teaspoon Kosher salt

½ teaspoon ground black pepper

Carefully cut the avocado in half lengthwise and remove the stone with a spoon. Scoop out the “meat” from the skin and slice into cubes. In a large bowl, mash the avocado and add the remaining ingredients. Mix together and chill. Serve cold.

Makes 12 servings. Nutrition information per 3-ounce serving:

• 122 calories
• 10.9 g fat
• 1.5 g saturated fat
• 7.3 g carbohydrates
• 5.1 g fiber
• 80 mg sodium
• 1.6 g protein