You can eat avocado skin, but it's not typically consumed due to its tough and bitter taste. Most people prefer to eat only the creamy flesh of the avocado, discarding the skin.
We asked our dietician what is the healthiest part of an avocado, and Sarah Glinksi, RD, explained that the healthiest nutrients often reside in the skin or peel of many plant-based foods, including avocados.
To capitalize on the health benefits of avocado skins, there are methods to include them in your daily diet. This article will discuss reasons to consider eating avocado skins or if you should avoid eating them for safety reasons.
Can You Eat Avocado Skin? Do People Eat It?
If you're concerned about eating avocado skins, perhaps due to accidentally ingesting some, rest assured it's safe, says our registered nutritionist, Sarah Glinski.
Although not typical, eating avocado skin is not harmful. The skin is an important part of avocados as it protects and prevents them from ripening too fast.
Avocado skin isn't poisonous, but that doesn't make eating enjoyable.
Unlike apple or peach peels, avocado skin is fibrous and thick, resembling thin tree bark. It's also quite bitter and unappealing in taste.
Chewing it won't be effective, but you can crush it with a mortar and pestle or blend it into a paste or powder. Alternatively, consider trying smooth-skinned varieties.
Avocado skin contains persin, a substance toxic to animals, particularly livestock.
Health Benefits of Eating Avocado Skin
The avocado's outer layer, or exocarp, has many nutrients based on research by the University of California. Like all fruits, the outer flesh and skin store a wealth of vitamins, particularly antioxidants, phenols, and flavonoids. The darker the color, the higher the nutrient concentration.
The vibrant green color of avocados indicates the presence of chlorophyll, which promotes plant health and is believed to support human health as well.
As you might expect, the tough, leathery avocado skin is an excellent source of fiber, crucial for maintaining digestive health, gut hygiene, and weight control.
How To Include Avocado Skin Into Your Diet
Depending on its dryness, the best way to eat avocado skin is by blending it into a powder or paste. Add it to smoothies, dips, dressings, or similar recipes.
- To make blending easier in a NutriBullet, dry the skin in an oven at 200-250 degrees F for about an hour.
- Monitor it closely to prevent burning and limit heating time, as high temperatures can reduce its nutritional value.
- Simply halve or quarter your avocado and blend it with the skin and other recipe ingredients.
- Embrace the preparation process, and don't worry about removing the skin.
You can microwave the avocado, but it's best to use an oven for the skin to make it crispy.
Remember that the bitter taste of avocado skin may alter the flavor of your dish. Small, leathery pieces of skin might remain in your food or drink if not fully blended before use.