The avocado seed – to eat or not to eat?

TO EAT or not to eat? When it comes to the avocado, we have come up with a million ways to eat the pulp, include for other uses like skincare, hair, nails, decorations and even ornaments. However, have we ever thought about how we can utilise the avocado seed, too? Can we consume it without any problem?

With an increasing inclination towards health and fitness, people are gradually moving in the direction of healthier choices and one such fruit that paved its way to Jamaican plates is the avocado.

The creamy texture, tangy taste and high protein and antioxidant content make the fruit a superfood. While the flesh of an avocado is easily extracted and tweaked into so many interesting delicacies, the seed is mainly discarded. However, you will be amazed to know that the seed of an avocado also has potent nutrients.

According to Dr Orlando Thomas, medical doctor and functional medicine practitioner at Thomas Medical and Shockwave Centre, research has found that avocado seeds contain antioxidants such as flavonoids and phenolics.

Antioxidants, he said, protects against cell damage, which might reduce disease risk. Those compounds have several other benefits, including getting rid of inflammation and lowering cholesterol.

The large seed makes up about 13 per cent to 17 per cent of the creamy flesh inside an avocado, which packs healthy fats and fibre. An avocado seed is a source of carbs, fatty acids, minerals, protein, and vitamins. Some evidence suggests that carbs make up nearly 65 per cent of its dry weight. Protein makes up anywhere from 2.64 per cent to 23 per cent, and fatty acids make up 1.1 per cent to 1.6 per cent.

“The benefits of avocado seeds can be obtained from the extract in supplements. Some of its benefits still require further research. However, it is a good idea to consult a doctor first before trying to eat avocado seeds,” Dr Thomas said.

According to him, it was found that the seeds of the fruit contain 70 per cent more antioxidant value than the fruit itself which, when eaten, can help prevent oxidative stress at the cellular level in the body. “The antioxidants in avocado seeds can help reduce cell ageing, fight inflammation, and improve the condition of the whole body,” he said.

Research also suggests that avocado seeds are part of this fruit which is rich in potassium; that makes it an excellent source of fluid-balancing nutrients. Potassium helps remove excess toxins and fluids from the body and reduces muscle cramps.

Dr Thomas also indicated that eating the seed can give you a lot of phytonutrients. Phytonutrients, also called phytochemicals, are chemicals produced by plants to stay healthy. Phytonutrients can also provide benefits for humans who eat plant foods.

“Phytonutrient-rich foods include brightly coloured fruits and vegetables, nuts, tea, legumes, whole grains, and many spices. They may affect human health but are not considered life-essential nutrients, such as carbohydrates, fats, proteins, vitamins, and minerals. In fact, a lot of the phytonutrients in the seed, compared to the flesh of an avocado, is off the charts, and that is why people do it,” Dr Thomas said.

HOW TO CONSUME AVOCADO SEEDS

First, dry the seeds in the oven at high temperature for about two hours. After the seeds are dried, chop and put in a blender or food processor until they are powdered. The powder can be added to smoothies or used in teas or sauces. However, keep in mind that drying the seeds can reduce their antioxidant content, so some of the expected benefits may be difficult to obtain. In addition, there is no evidence to show that avocado seeds are safe for consumption.

keisha.hill@gleanerjm.com