Avocado oil is a natural oil extracted from the pulp of avocados. It is a pale yellow to green oil with a mild flavour and a high smoke point. Avocado oil is a good source of healthy fats, including oleic acid, linoleic acid, and palmitic acid. Here is all about avocado oil: uses, benefits and side effects.
Avocado oil is a versatile cooking oil that can be used for a variety of purposes. It is a good choice for frying, roasting, sautéing, and making salad dressings. Avocado oil is also used in cosmetics and skincare products because of its moisturizing and anti-inflammatory properties.
The advantages of avocado over other fruits
Avocados are technically classified as fleshy, single-seeded berries. They are a source of several promising non-essential compounds, such as fat-soluble antioxidants and monounsaturated fatty acids (MUFA).
The sugar content is less than 1 g per serving, which is the lowest amount compared to all other fresh fruits. A 1-ounce (30 g) serving of avocado is higher in key developmental nutrients such as folate, vitamin E, and lutein compared to a Nutrition Labeling and Education Act (NLEA) serving size of the most popular complementary and transitional feeding fruits (i.e., apples, pears, bananas, grapes, strawberries, and peaches).
Related: How to Preserve a cut avocado
A standard serving of avocados is also less than one-fourth the weight of any of the other commonly consumed fruits, making them a very efficient vehicle food for delivering essential nutrition in a portion size that an infant or toddler would more likely be able to consume in one sitting.
Avocado is also higher in unsaturated fatty acids compared to most fruits and vegetables. The fatty acids in avocados allow for greater absorption of fat-soluble nutrients, either inherent in the fruit or from other foods eaten with avocado when compared to other fruits and vegetables that are low in fat (or fat-free).
What are the Uses of avocado oil?
Avocado oil is a versatile cooking oil that can be used in a variety of ways. It has a mild flavour and a high smoke point, making it ideal for cooking at high temperatures. Avocado oil can be used for:
Frying: Avocado oil has a high smoke point of 520 degrees Fahrenheit, making it one of the best oils for frying. It is also relatively stable at high temperatures, which means that it is less likely to produce harmful compounds when heated.
Roasting: Avocado oil is also a good choice for roasting vegetables and meats. It helps to enhance the flavour of food and gives it a crispy crust.
Sautés: Avocado oil is perfect for sautéing vegetables, garlic, and onions. It adds a rich flavour to food without making it greasy.
Salad dressings: Avocado oil can be used to make creamy and flavorful salad dressings. It is also a good choice for vinaigrettes.
Skincare: Avocado oil is also used for skin care. It is a good moisturizer and can help to improve skin elasticity and reduce inflammation.
Related: Healthy Avocado and Pineapple Smoothie
What are the Benefits of avocado oil?
- Avocado oil is a good source of healthy fats, including oleic acid and linoleic acid. These fats have been shown to have a number of health benefits, including:
- Reduced cholesterol levels: Avocado oil can help to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol l levels. This can help to reduce the risk of heart disease and stroke.
- Improved blood pressure: Avocado oil may also help to lower blood pressure. This is because it contains oleic acid, which has been shown to have blood pressure-lowering effects.
- Weight management: Avocado oil may also help with weight management. It is a good source of healthy fats, which can help you feel full and satisfied after eating.
- Reduced inflammation: Avocado oil contains antioxidants, which can help to reduce inflammation throughout the body. This can benefit people with conditions such as arthritis, heart disease, and cancer.
- Improved skin health: Avocado oil is also good for skin health. It can help to moisturize the skin, reduce inflammation, and improve elasticity.
What are the Side effects of avocado oil?
Avocado oil is generally safe for most people to consume. However, there are a few potential side effects to be aware of:
- Allergies: Some people may be allergic to avocado oil. Symptoms of an allergic reaction can include hives, swelling, and difficulty breathing.
- Digestive problems: Avocado oil can cause digestive problems in some people, such as gas, bloating, and diarrhoea.
- Liver damage: Consuming too much avocado oil may damage the liver.
How to make avocado oil at home?
- Ripe avocados
- A food processor or blender
- A cheesecloth
- A jar or bottle with a tight-fitting lid
Instructions
- Wash the ripe avocados and remove the skins and pits.
- Mash the avocados in a food processor or blender until they form a smooth paste.
- Spread the avocado paste in a thin layer on a baking sheet lined with parchment paper.
- Place the baking sheet in a warm, dark place and let the avocado paste dry for 2-3 days, or until it is completely dry and hard.
- Once the avocado paste is dry, crumble it into a cheesecloth or nut milk bag.
- Tie the cheesecloth or nut milk bag closed and squeeze it over a jar or bottle to extract the oil.
- Strain the oil through a fine-mesh sieve to remove any remaining solids.
- Store the avocado oil in a cool, dark place.