Almost everyone loves Avocados, but did you know how nutritious they are?
Here are the most well-known health benefits and facts of avocados for both adults and kids.

AVOCADO FACTS
From the California Avocado Commission…

Avocados are sodium and cholesterol free and have only five grams of fat per serving, most of it the monounsaturated kind.
Avocados were once a luxury food reserved for the tables of royalty, but now California avocados are enjoyed around the world by people from all walks of life.
Brazilians add avocados to ice cream
Filipinos puree avocados with sugar and milk for a dessert drink.
Latin Americans wrap avocados up and give them as wedding gifts.
The avocado is also called an Alligator Pear because of its pear-like shape and green skin.
About 43 percent of all U.S. households buy avocados.
Avocados are a fruit, not a vegetable, belonging to the genus Persea in the Lauraceae family.

Health benefits:

Avocados contain 81 micrograms of the carotenoid lutein, which some studies suggest may help maintain healthy eyes.
Avocados contribute nearly 20 vitamins, minerals and beneficial plant compounds that can contribute to the nutrient quality of your diet.
Avocados, due to their mono and polyunsaturated fat content, are a healthy substitution for foods rich in saturated fat.
One-fifth of a medium avocado (1 oz) has 50 calories and contributes nearly 20 vitamins and minerals making it a good nutrient choice.
Avocados contain 76 milligrams beta-sitosterol in a 3 ounce serving of avocado. Beta-sitosterol is a natural plant sterol which may help maintain healthy cholesterol levels.
It protects cholesterol related heart diseases. It reduces the risk of cardiovascular diseases.
It is used both in prevention and treatment of prostate and breast cancers. Scientists have proved that a toxin in avocado kills the cancer cells. So-called toxin has a great effect on the tissues, particularly heart muscle tissues.
Avocado includes necessary minerals like potassium, calcium, vitamin C and K, folic acid, copper, sodium and dietary fibers. These are used to provide the mineral necessity of the body. People who live in hot climates have great mineral and water loss. So, avocado is suggested strongly by the medicals.
Oleic acid in avocado can be used to lower cholesterol level in the blood.
Potassium in avocado regulates pressure of blood.
Sodium reduces the risk of high blood pressure and stoke.
It improves the ability of the body to absorb carotenoids.
Avocado is used to help people who have sexual problems.
It is a good antioxidant.
It can be used in the treatment of skin disorders.
It is used to heal people who suffer from digestive and circulatory problems.

Read more: http://healthmad.com/nutrition/11-health-benefits-of-avocado/#ixzz0lZYupHny

CINCO DE MAYO GUACAMOLE

Recipe Provided By the California Avocado Commission
The official guacamole for Cinco de Mayo!

Ingredients
4 ripe, Fresh California avocados, seeded and peeled
2 Tbsp.fresh lime juice
5/8 cup diced tomato, seeded and well drained
½ cup chopped green onion
4 serrano chiles, chopped
½ cup chopped cilantro
1 tsp. salt

Instructions
Cut avocados into 1/2 inch cubes.
Stir in lime juice.
Fold in remaining ingredients.
Guacamole is best made as close to serving as possible.
For short-term storage, seal in an airtight container with a piece of plastic wrap against the surface of the guacamole.
Nutrition information per serving
Nutrition Information Per Serving: Calories 170; Total Fat 14 g (Sat 2 g, Trans 0 g, Poly 2 g, Mono 9 g); Cholesterol 0 mg; Sodium 300 mg; Potassium 545 mg; Total Carbohydrates 14 g; Dietary Fiber 7 g; Total Sugars 2 g; Protein 3 g; Vitamin A 308 IU; Vitamin C 22 mg; Calcium 21 mg; Iron 1 mg; Vitamin D 0 IU; Folate 96 mcg; Omega 3 Fatty Acid 0.1 g
% Daily Value*: Vitamin A 6%; Vitamin C 35%; Calcium 2%; Iron 4%
*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

sources: http://healthmad.com/nutrition/11-health-benefits-of-avocado/#ixzz0lZYupHny
and the California Avocado Commission