Everything you wanted to know about avocado oil

Avocado oil has become a trendy cooking ingredient in recent years, and its popularity continues to grow.

The smooth and mild-tasting oil is produced by pressing avocados and collecting the emerald-green liquid that results.

How it's made

Avocado oil is produced, and used, much like olive oil. The quality and taste of the oil will depend on the quality of the avocados, and the amount of processing involved. Extra-virgin and cold-pressed avocado oils are considered to be a higher quality product when compared to the traditionally heat-processed avocado oil. These  minimally processed oils contain more antioxidants and nutritional value than their refined counterparts.

Recently, a group of scientists conducted a study on the quality of avocado oil available on the United States market. The study concluded that a large portion of commercially available avocado oils are either low quality, substantially oxidized, and/or adulterated. For this reason, it is important to select a high-quality product from a reputable company when purchasing avocado oil.

Cooking with avocado oil

Avocado oil has a high smoke point, and is therefore, a versatile ingredient in the kitchen. It can tolerate high temperatures and has a mild taste, making it a great option for everything from stir-frys to baking to barbecuing, and beyond.

Nutrient profile

profile This heart-healthy oil has an exceptional nutrient profile, including the presence of vitamins, antioxidants, lutein, oleic acid, and healthy unsaturated fats. Because of this, regular use of avocado oil has many health benefits.

The high concentration of monounsaturated fats in avocado oil help to boost vitamin and mineral absorption within our body. Fat-soluble vitamins, such as Vitamin E, A, D, and K, will be easier for your body to utilize with the help of avocado oil. Avocado oil in itself contains a wide profile of vitamins, including Vitamin C, E, K, as well as many B vitamins. 

Health benefits

The balanced macronutrient profile of avocado oil, along with the healthy fats, will help you to feel more satisfied after your meal. And, as we  mentioned above, avocado oil packs a powerful punch when it comes to nutrients. The healthy fats, vitamins and minerals all work together to deliver some amazing potential health benefits.

Some health benefits of avocado oil:

  • 1. Enhances nutrient absorption
  • 2. Promotes heart health by reducing cholesterol and blood pressure
  • 3. Reduces the risk of cataracts and macular degeneration
  • 4. Reduce stiffness and pain related to arthritis

Tips for Buying a High-Quality

  • Look for a dark green glass container (to protect from oxidation)
  • Look for the words "cold pressed oil" or "cold extracted oil"
  • The oil should be emerald green in color
  • Purchase from reputable suppliers

Final Words on Avocado Oil

This mild-tasting, versatile, and nutrient-packed liquid gold (or should we say liquid emerald?) is exactly what every home cook, foodie, or health-focused person needs on their counter. The flavor, high smoke point, and health benefits of avocado oil make this product an easy swap from the cheap, commonly used, and highly processed cooking oils we are used to.

References:

https://www.aocs.org/stay-informed/inform-magazine/featured-articles/what-is-unrefined-extra-virgin-cold-pressed-avocado-oil-april-2010?SSO=True

https://www.sciencedirect.com/science/article/pii/?0956713520302449

https://agroengineering.org/index.php/jae/article/view/467

https://www.mdpi.com/1420-3049/24/11/2172

https://pubmed.ncbi.nlm.nih.gov/9286269/

https://pubmed.ncbi.nlm.nih.gov/20631466/

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