Don't throw out your avocado skin—it's way more nutritious than you think

Medically reviewed by Aviv Joshua, MS, RDN

Key Takeaways

• Avocado skin has a wide variety of healthy nutrients and bioactive compounds.
• Avocado skin is bitter, but there are ways to mask the taste.
• Some varieties of avocado have skin that is easier to peel and prepare.

Avocado skin contains important nutrients and bioactive compounds, components of food that can confer an array of health benefits. The skin can be tough and taste bitter, but there are ways to prepare it so that you can take advantage of the often-overlooked nourishment.

What Nutrients Are Found in Avocado Skin?

Avocado skin contains essential nutrients like carbohydrates, protein, and fiber, as well as vitamins and minerals such as:

• Vitamin E
• Vitamin C
• Potassium
• Magnesium

The skin is rich in bioactive components that may benefit your health. These include phenolic compounds that work as antioxidants, such as:

• Flavonoids
• Phenolic acids
• Tannins

Research on the Hass avocado, a common variety, identified over 70 phenolic compounds in its peel.

Bioactive compounds can have the potential to help supply energy, reduce blood pressure, help control weight, reduce the risk of cancer, and protect the heart.

How Can You Prepare Avocado Skin?

Here are some ways to prepare avocado skin so it's palatable:

• Avocado peel tea: Wash the peel and boil it in water for about 5 minutes until it turns a pale gold. You can add honey or ginger for flavor or mix it with other herbal teas.
• Avocado peel powder: Wash the peel, then microwave it for about 10 minutes or bake it at 250 F for 40 minutes until completely dry. Grind it into a fine powder using a blender or food processor. Keep in mind that some nutrients might be lost during heat processing.

Ways to use the powder:

• Add to smoothies, like a banana, yogurt, and protein powder blend, including some avocado flesh and powdered peel.
• Mix into a dip with Greek yogurt, garlic, cilantro, and lime.
• Incorporate it into a salad dressing with lemon juice, garlic, and avocado oil.
• Alternatively, use the powder to make avocado peel tea by placing it in a sachet to steep.

Which Kinds of Avocado Have the Best Skin for Eating?

Avocado skin has different textures and tastes depending on the variety. Some types of types of avocados with skins that lend themselves to use in food may not be as widely available as others, but you have options:

• Hass avocado: This is one of the most widely available avocado varieties, with dark, bumpy, leathery skin.
• Fuerte avocado: Another popular variety, it has skin that stays green and peels more easily than Hass.
• Reed avocado: It has thick skin that stays green when the fruit is ripe. It is easy to peel and the skin has a hearty taste.
• Mexicola avocado: It has thin, dark skin with a purplish tint, but less common than some other varieties.

Using Avocado Peel for Skin Health

Avocado peel may benefit your skin. A study found that a gel infused with avocado peel showed antioxidant activity, which could have anti-aging effects.

The peel might also be useful in moisturizing skin creams. Using avocado peels in skin care not only offers potential benefits but also reduces environmental waste.

What About Avocado Pits?

Avocado pits may contain toxins, though they are not considered highly poisonous. However, because the evidence is unclear, it may be the wiser choice to avoid using the pits, though they do contain proteins, vitamins, minerals, and some bioactive compounds.

Read the original article on Verywell Health