Avocado Skin Is Packed With Nutrients You Shouldn’t Ignore

Most of us scoop out the green flesh of an avocado and toss the skin without a second thought. But emerging research suggests that the peel of this popular fruit is far more than just food waste it’s loaded with nutritional value that might be worth integrating into your diet.

Let’s break down what’s actually hiding in that rough outer layer, and how you can make the most of it.

The Surprising Nutrients in Avocado Skin

While the flesh of an avocado is known for its healthy fats, the peel delivers an impressive array of nutrients and bioactive compounds. These include:

1. Carbohydrates, protein, and fiber

2. Essential vitamins and minerals, such as:

   • Vitamin E (supports immune health and skin)

   • Vitamin C (boosts collagen and immunity)

   • Potassium (regulates blood pressure)

   • Magnesium (aids muscle and nerve function)

But what makes avocado skin stand out is its high concentration of phenolic compounds, which act as powerful antioxidants. These include:

• Flavonoids

• Phenolic acids

• Tannins

One study on the Hass avocado variety found more than 70 different phenolic compounds in the skin alone. Antioxidants like these are linked to several potential health benefits, including:

• Supporting heart health

• Helping regulate weight

• Reducing high blood pressure

• Possibly lowering the risk of certain cancers

Additionally, phenolic compounds may help fight inflammation and support healthy aging.

How to Eat Avocado Skin Without Gagging

Yes, avocado skin is bitter and tough but with a little creativity, it’s surprisingly easy to incorporate into your meals:

• Avocado Peel Tea
  Boil clean avocado skins in water for about 5 minutes until the water turns pale gold. For added flavor, stir in honey, ginger, or mix with herbal tea.

• Avocado Peel Powder
  Dry the peels in the oven at 250°F for around 40 minutes, or microwave for about 10 minutes. Then grind into a fine powder using a blender. Note: heat may reduce some antioxidants, so aim for low heat and short times.

Use the powder in:

• Smoothies (banana, yogurt, protein powder, avocado flesh + peel powder)

• Dips (Greek yogurt, garlic, cilantro, lime)

• Salad dressings (lemon juice, garlic, avocado oil)

You can even steep the powder like tea in a sachet or tea infuser.

Which Avocados Have the Most Edible Skins?

Not all avocado skins are created equal. While some are thick and bitter, others are more tender and palatable. Here are some varieties to consider:

• Hass – Common and nutrient-dense, with a thick, leathery skin.

• Fuerte – Green-skinned and easier to peel.

• Reed – Thick, hearty peel with a mild taste.

• Mexicola – Less common, with thin, purplish-black skin that’s easier to digest.

Beyond Nutrition: Avocado Peel for Skin Care

Avocado skin isn’t just good for your insides it may offer external benefits too. Studies on avocado peel extract have found promising antioxidant activity when used in topical gels, hinting at anti-aging and skin-soothing potential.

Early research also suggests it may be useful in moisturizing creams, providing a natural, eco-friendly ingredient that reduces cosmetic waste.

Should You Eat Avocado Pits Too?

You might’ve heard that avocado pits are edible, but proceed with caution. While they contain proteins and antioxidants, the scientific consensus is still out on whether they’re safe for regular consumption. To err on the side of safety, it’s probably best to skip them.

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