Health Benefits of Avocado Seeds Posted on 10 Feb 09:04 , 2 comments

Is there anything tastier or more diverse than the avocado? We may be biased here at AvocadoOrganic, but the avocado is truly a workhorse in the kitchen, jumping from smoothies to salads while providing tons of nutrients along the way.

The benefits of adding avocados to your diet are well known. The flesh of an avocado is full of vitamins, including K and C, and provides more potassium than a banana. The seeds, however, are often either tossed in the bin or used to grow a new avocado plant. But did you know that the avocado seed is every bit as nutrient rich as the flesh?

Nutrients in Avocado Seeds

Usually discarded, the avocado seed actually contains higher amounts of antioxidants than the flesh, as much as 70% of the avocado's total antioxidant potential! Antioxidants, such as those found in the humble avocado seed, help rid your body of free radicals and can help prevent some cancers, strengthen your immune system, and delay the effects aging can have on the brain. 

In a 2013 study by Pennsylvania State University, it was found that avocado seeds may improve high cholesterol and help in the treatment of hypertension and even diabetes. The same 2013 study also reveals that avocado seeds help reduce inflammation with the help of procyanidins and catechins, the same antioxidant found in green tea. Excessive amounts of inflammation within the body can lead to joint pain, swelling, and reduced mobility.

Organic avocado seeds are also a great food for adding more fiber to your diet. In an interview, Dr. Tom Wu, winner of the American Cancer Society’s “Remarkable Contribution Award”, shares why he uses the whole avocado in his smoothies:

“[The avocado seed is] also the highest in soluble fiber. This soluble fiber binds to the fat and excess cholesterol. We can improve the blood circulation by pulling out all the fatty deposits in our circulatory system with the soluble fiber of the avocado seed. Soluble fiber is very hard to get in our diet. Oatmeal has some, but it cannot compare with the avocado seed. Any heart disease patient must eat the avocado including the seed.”

Given what we now know about the benefits of avocado seeds, is it any wonder that avocados seeds are being touted as the new superfood on the block by health and wellness foodies?

How to Prepare Avocado Seeds

Ok, but how do I eat it? At least that's what I asked when I first learned of the benefits hidden within the seed. Anyone who has tried to use toothpicks and a glass of water to grow an avocado plant from the seed knows that avocado seeds are quite firm. That said, the easiest way to prepare the seed is to carefully whack the seed with a heavy knife. A fresh seed should still be soft enough to be cracked in half and then chopped into smaller bite sized pieces with a kitchen knife. 

Another method is to dry out the seed by placing it on a windowsill or in a dehydrator. Once dried, the seed can be grated with a micro plane or a cheese grater and used as a topping for salads or oatmeal.

Avocado Seed Recipes

Avocado seeds have a high amount of tannins that give them a bitter taste and are best used in recipes that can mask the bitterness. The most common way to mask the bitterness is to add half of the seed to a smoothie. Powerful blenders are strong enough to handle the whole half, but if you have and older or less powerful blender I recommend chopping the seed into smaller pieces before incorporating it into your smoothie.

To start off you could try our favorite organic avocado seed smoothie recipe:


1 cup frozen blueberries

½ cup frozen blackberries

1 ripe banana, peeled

1 tbsp. chia seeds

1 half of an organic avocado, peeled

1 half an organic avocado seed, chopped

¾ cup of water


Toss everything into the blender and pulse until smooth. If the smoothie is too thick, just add a small amount of water until preferred consistency is achieved. Remember, if you have a weaker or old blender try chopping up the avocado seed before blending.


Since learning that avocado seeds are full of antioxidants, fiber, and vitamins I have started to save the seeds that I used to toss in the trash. Do you think you will try a California avocado seed in your next smoothie? Let us know!