Most of us know avocado is an excellent source of healthy fats, which is one reason avocado toast was of the last decade’s top food trends. Despite avocado’s astonishing popularity, avocado oil still isn’t an everyday staple in most kitchens – but we think that should change.
Avocado oil is packed full of the same antioxidants and healthy fats that made avocadoes the health-food superstar of the 2010s. In this article, we’ll explain what avocado oil is and reveal all its benefits for wellness. Then, we’ll provide suggestions on how you can use this oil at home.
What is avocado oil?
Avocado oil is made by pressing the pulp of the avocado – not the skin or pit. Typically, the avocado pulp is mashed, before being passed through a centrifuge which separates water from oil. Finally, the oil will be refined with an industrial sieve to ensure you enjoy clear avocado oil.
Benefits of avocado oil
Avocado oil does wonders for wellness, thanks to health benefits like:
Healthy fat content
Around 70% of an avocado is oleic acid, which is one of the most beneficial fats going.1 Oleic acid is monounsaturated fat, which the NHS advises help promote heart health by supporting your levels of good cholesterol.2 Scientists believe that olive oil’s oleic acid content is one of the main reasons it’s associated with good health.3
Although there haven’t yet been scientific studies which assess how avocado oil reduces ‘bad’ LDL cholesterol, results from animal studies have been promising. One survey of rabbits found that avocado oil is as good at lowering cholesterol as olive oil.4 Studies on rats have also found avocado can lower cholesterol.5
Maintain eye health
Avocadoes have good lutein content.6 Lutein is a potent antioxidant that scientific studies have associated with better eye health throughout later life.7,8
Encourages nutrient absorption
Some vegetables contain carotenoids, which are healthy antioxidants the body cannot absorb without a supplementary fat source. Avocado oil has been proven to help the body better absorb carotenoids from a healthy salad of romaine lettuce, spinach, and carrot.9
Improve psoriasis symptoms
Psoriasis causes lesions to appear on the skin, and, unfortunately, many long-term treatments have increasingly poor therapeutic effects on psoriasis. A scientific study found that topically applied avocado oil is likely a good psoriasis therapy.9
How to use avocado oil
You can use avocado oil in the exact same way you’d use olive oil at home. Avocado oil is a versatile oil with a high smoke point, which means it’s excellent for high-heat cooking methods like frying and grilling.10 Use avocado oil for stir-frying vegetables, to best absorb their carotenoids, or to grill meat at high temperatures.
Avocado oil is a great neutral oil to use in salads. It is mostly complementary to Californian-style chopped salads or Buddha bowls.
Last updated: 15 April 2021