The avocado (Persea americana) harbors a number of health benefits, from better digestion to a reduced risk of heart disease.

Recent studies find that most of the fruit’s beneficial amino acids and nutrients can be found in the large seed at the center.

But the seed’s distinct bitter taste has led people to just chuck it in the trash. Don’t make the same mistake!

Emerging research suggests that the seed offers a range of plant nutrients and health benefits that equal those of the fruit’s flesh itself.

One such research found that P. americana seed has the potential to fight harmful free radicals and cancer cells.

Reported health benefits of avocado seed

Researchers from the University of Jeddah in Saudi Arabia and the National Research Centre (NRC) in Egypt attempted to explore the most under-utilized part of the P. americana fruit: its seed.

Upon close examination of the seed, the team found that it possessed at least three significant health benefits. These are:

Combats oxidative stress

The seed holds considerable amounts of beneficial lipids, including oleic acid, palmitic acid and linoleic acid.

In concentrated amounts, these lipids are capable of fighting harmful free radicals that can damage cells, proteins and DNA.

These unstable molecules also contribute to premature aging and a heightened risk of health conditions, including diabetes, cancer and neurological diseases.

In examining the antioxidant capacities of the avocado seed and fruit, the team found that the seed extract had greater effects against free radicals than that of the fruit.

Fights inflammation

Besides fighting free radicals, the team also found that the isolated lipids in the seed had potent effects against inflammation.

In fact, the lipids from the seed had a more significant effect against inflammation than the lipids taken from the fruit.

This suggests that the seed itself has greater potential in terms of combating long-term or chronic inflammation that can lead to a host of diseases.

Inhibits the spread of cancer cells

The team also found that the lipids found in the seed are capable of stopping the spread of cancer cells.

In particular, the lipid extracts of the seed are potent against cancer cells of the colon and liver.

The cancer-fighting properties of the avocado seed also appeared to match those of an anti-cancer drug used in mainstream cancer treatments.

Quick and simple avocado seed recipes

There isn’t enough research to rule out avocado seeds as non-edible and as useless as it is made out to be. On the contrary, more and more studies are being made as to the seeds’ reported nutritional benefits.

That said, the seeds tend to stump a lot of people in terms of finding something to do about them in the kitchen, but don’t fret.

Besides grinding the seeds into homemade facial scrubs, shampoo and rash ointments, there are a handful of recipes that use the seeds to create delicious foods, from smoothies to soups.

So instead of tossing those seeds into the trash, set them aside for later use in the kitchen. Here are three tried-and-tested recipes featuring avocado seeds:

Avocado seed green smoothie recipe

This energizing green smoothie recipe is chock-full of nutrients and antioxidants. Prepare it at night and let it sit in the fridge, then drink it up first thing in the morning.

This green smoothie recipe also features bananas and berries, perfect for getting toddlers and children to join in.

Before jumping ahead into the recipe, remember to pat the seed dry and set it aside for at least 2 days. Once dried, use a knife to split the seed in half, then let it dry for another 2 days. This makes it easier to peel off the shell and release the actual seed inside.

Total time: 5 minutes

Ingredients: 

• 1 avocado
• 1 avocado seed
• 2 cups spinach
• 1 banana
• 1 cup berries
• Fresh mint (optional)
• 1/2 lemon or lime (optional)
• 1/2 cup ice cubes

Preparation:

1. Toss in all the ingredients into the blender in this order: banana, berries, spinach, mint, avocado, avocado seed and lemon.
2. Toss in the ice cubes and blend at high speed for one minute.
3. Blend for 30 more seconds at lower speed.
4. Pour into a glass and serve.

You can also add ginger, ground matcha and coconut juice for a healthier cleansing smoothie. But take note that ginger and matcha might make it less appealing to kids!

Avocado seed soup recipe

This soup recipe doesn’t require grinding or breaking apart the seed itself. Instead, it uses the seed to create a nutritious and delicious soup perfect for those on a plant-based diet.

Total time: 90 minutes

Ingredients:

• 3 Roma tomatoes
• 1 white onion
• 1 shallot
• 1 red pepper, roasted and peeled
• 2 tablespoon extra virgin olive oil
• 1 teaspoon salt
• ½ teaspoon pepper
• 2 avocado seeds
• 3 garlic cloves
• 1 fennel bulb
• ¼ cup white wine
• ¼ tablespoon fennel seed
• 4 cups fish stock
• 4 sprigs basil

Preparation:

1. Preheat the oven to 350 F.
2. Chop the tomatoes, onions, shallots and peppers into smaller chunks.
3. In a small container, coat the chopped tomatoes, onions, shallots and peppers in extra-virgin olive oil. Add salt to taste and set it aside.
4. Roast the avocado seeds in the oven until golden.
5. In a large saucepan, add the extra-virgin olive oil mixture, roasted seeds, garlic and fennel. Add white wine to release all the caramelized bits stuck to the bottom.
6. Let the mixture reduce to half.
7. Add fish stock and simmer for at least an hour.
8. Add the basil sprigs and let them steep for about 20 minutes.
9. Turn off the heat and remove the fennel and garlic.
10. Pour the soup through a fine-mesh strainer for a smoother texture and serve.

Vegans and vegetarians can also use mushroom stock or some other plant-based stock instead of fish stock to keep the soup 100 percent plant-based.

You can also just let the seeds simmer after roasting them to create a scrumptious base for countless soup recipes. Pop them in the freezer and take them out during the colder months!

Avocado seed tea

Looking to shed a couple of pounds? Start drinking avocado seed tea. This tea recipe features more or less the same amounts of antioxidants and nutrients found in green tea, another popular health drink.

This tea is also great for digestion as it helps fight constipation, bloating and other gastrointestinal problems. The antioxidants in this tea also restore skin health from the inside to keep it radiant on the surface.

To make this tea, take an avocado and pit it. Boil the pit for five minutes to soften it up, then cut it into small pieces. Toss the pieces into a tea infuser and let it steep for seven to eight minutes. Strain for a clearer tea and add at least a teaspoon of honey to taste.

Avocado seeds don’t get enough credit for their potent plant nutrients and organic compounds that can help fight illness and disease, according to recent studies and emerging research.

Instead of chucking them out the next time you feel like making homemade guac or an avocado salad, set them aside. Grind them up for a nutritious green smoothie or steep them for a strong cup of herbal tea.

Sources:

ScienceDirect.com

HealthyFoodTribe.com

MyRecipes.com

Food.NDTV.com