Avocados have gained immense popularity in recent years, finding their way into various culinary creations, from avocado toast to smoothies and raw desserts. While the creamy flesh of the avocado is widely enjoyed, the large seed within is often discarded. However, some claim that this seed possesses health benefits and should be consumed, while others question its safety. This article explores the potential advantages and risks associated with avocado seed consumption, particularly in relation to weight loss.
What Is an Avocado Seed?
An avocado seed is the single, large seed encased in a hard shell found beneath the fruit's flesh. It constitutes approximately 13-18% of the entire fruit's size. While information regarding its composition is limited, it is known to contain a range of fatty acids, dietary fiber, carbohydrates, and a small amount of protein. The seed is also considered a rich source of phytochemicals, compounds produced by plants for self-protection.
The avocado tree originated in southern Mexico and Columbia around 7,000 years ago. The Hass avocado is perhaps the most well-known variety. While the avocado industry has thrived for decades, the avocado seed's potential is a more recent area of exploration.
When cut into pieces, roasted, and pulverized, the seed has been traditionally used to address issues like diarrhea and dysentery. The seed contains a milky fluid with an odor and taste similar to almond. Historically, this red-brown or blackish "ink" was used for writing during the Spanish Conquest.
Potential Health Benefits of Avocado Seed
Early research suggests that avocado seeds may offer several health benefits, although it is important to note that most studies have been conducted on animals or in test tubes, and further human-based research is needed.
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- Antioxidant Properties: Extracts from avocado seeds have demonstrated high antioxidant power in studies. These extracts displayed protective effects against oxidation in beef burgers. The residue of the avocado seed is rich in polyphenols, making the seeds powerful antioxidants and antimicrobials.
- Cholesterol Reduction: Avocado seed flour has shown potential in reducing total cholesterol and "bad" LDL cholesterol in mice.
- Blood Sugar Regulation: Studies in diabetic rats suggest that avocado seed may help reduce blood sugar levels, with one study indicating it was as effective as an anti-diabetic medication.
- Blood Pressure Management: Animal studies propose that avocado seed extracts may aid in relaxing blood vessels, potentially reducing blood pressure, a significant risk factor for heart disease. In Nigeria, avocado seed extracts are used to manage high blood pressure.
- Antimicrobial and Antifungal Activity: Test-tube studies have indicated that avocado seed can inhibit the growth of certain bacteria, such as Clostridium sporogenes, and fungi, including Candida albicans.
- Neuroprotective Effects: An evaluation showed evidence of saponins, alkaloids, and terpenoids in avocado seed extracts. The anti-cholinesterase and antioxidant activities of avocado leaf and seed could be linked to their phytoconstituents and might be the possible mechanisms underlying their use as a cheap and natural treatment/management of Alzheimer’s disease.
Risks and Side Effects of Avocado Seed Consumption
Despite the potential benefits, there are also concerns regarding the safety of consuming avocado seeds. Some plant compounds present in avocado seeds, such as trypsin inhibitors and cyanogenic glycosides, may be harmful.
Safety tests on avocado seeds are limited and primarily involve animal studies. One study on rats found no harmful effects from high doses of avocado seed extract over 28 days, estimating a maximum daily intake of 1.4 mg per pound (3 mg per kg) of body weight for adult humans. However, another study in mice showed that high concentrations of avocado seed extract could be toxic, leading to death within 24 hours.
Concerns also exist regarding avocado seed oil, as it has been shown to increase enzymes and fat build-up in the livers of rats.
Currently, there is insufficient evidence to definitively ensure the safety of avocado seed for human consumption. The California Avocado Commission states that there is not enough data to know just how good the avocado seed is for you. The extraction processes used in studies could also alter the seed's effects on the body. Therefore, caution is advised, especially for pregnant or breastfeeding women and individuals with pre-existing health conditions.
Avocado Seed and Weight Loss
Avocados, in general, are often considered a superfood due to their nutrient density. They are a good source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. Avocados also contain high levels of healthy, beneficial fats, which can promote feelings of fullness between meals by slowing the breakdown of carbohydrates and stabilizing blood sugar levels.
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While avocados can be a valuable addition to a healthy diet, their high fat content means that overconsumption could lead to unintended weight gain. However, a 2019 study indicated that individuals who consumed a whole avocado with breakfast felt more satisfied and less hungry compared to those who ate a similar breakfast with less fat and fiber.
The avocado seed is one of the top high-fiber foods on the planet, and fiber can help balance cholesterol levels. Researchers noted that avocado seeds may improve hypercholesterolemia and be useful in the treatment of hypertension, inflammatory conditions, and diabetes.
Whether that affects the nutritional value of the seed is not clear.
How to Eat Avocado Seed
If you choose to consume avocado seed, proper preparation is essential. Avocado seeds are very hard and must be dried out in the oven at a high temperature for a few hours. Some people dry the seeds in the oven for two hours at 250°F (121°C). The dehydrated seed can then be chopped and placed in a blender or food processor until it forms a powder. Alternatively, a cheese grater, spice grinder, or heavy mortar and pestle can be used.
The resulting powder can be added to smoothies, teas, sauces, or dips. However, drying the seed may reduce its antioxidant content, and the seed is known to be bitter, requiring careful balancing with sweeter ingredients.
Read also: Benefits of Avocado
Avocado Seeds vs. Other Fruit Seeds
It's important to note that not all fruit seeds are safe for consumption. For example, apricot and peach seeds contain a cyanide compound called amygdalin.