18 Facts About Avocado Oil
Introduction
Avocado oil is extracted from the pulp of avocados and is valued for its high smoke point and concentration of oleic acid, a monounsaturated omega-9 fatty acid. Its mild, buttery flavor makes it a tasty and healthy alternative to other cooking oils.
Nutrition Facts per 1/3 Medium Avocado (50g)
| Nutrient | Amount | Daily Value |
|---|---|---|
| Calories | 80 | – |
| Total Fat | 8g | 10% |
| Saturated Fat | 1g | 5% |
| Monounsaturated Fat | 5g | – |
| Polyunsaturated Fat | 1g | – |
| Cholesterol | 0mg | – |
| Sodium | 0mg | – |
| Total Carbohydrate | 4g | 1% |
| Dietary Fiber | 3g | 11% |
| Sugars | 0g | – |
| Protein | 1g | – |
Key Nutrients
- Good source of fiber (3g per serving)
- Excellent source of monounsaturated fats, which are heart-healthy fats
- Contains phytosterols that can help lower cholesterol
- Rich in potassium (250mg per serving)
- Good source of folate (45mcg DFE per serving)
- Contains vitamins C, E, K, and B vitamins
- Naturally sodium, sugar, and cholesterol free
Benefits
- Heart health due to monounsaturated fats and phytosterols
- Nutrient-dense with 20 vitamins and minerals
- Can help increase the absorption of fat-soluble vitamins
- Folate is important for cell growth and pregnant women
- Potassium helps maintain normal blood pressure
Avocado oil has become increasingly popular in recent years due to its many health benefits and versatility. Here are 18 interesting facts about this nutritious oil:
1. Rich in Oleic Acid
Avocado oil contains around 70% oleic acid1, which is the same heart-healthy fat found in olive oil. Oleic acid has been linked to reduced inflammation and lower cholesterol levels.
2. High in Vitamin E
Avocado oil is a rich source of vitamin E, an antioxidant that protects cells from damage. One tablespoon contains around 12% of the recommended daily intake. Vitamin E promotes healthy skin, eyes, and immune function.
3. Versatile Cooking Oil
With a smoke point of 520°F (271°C) for refined avocado oil ((https://en.wikipedia.org/wiki/Template:Smoke_point_of_cooking_oils)), it works well for frying, sautéing, roasting, grilling, and baking. The mild flavor allows the food’s flavors to shine.
4. May Benefit Heart Health
Studies show avocado oil can lower blood pressure, cholesterol, and triglycerides – all major risk factors for heart disease. The oleic acid is thought to be responsible.
5. Absorbs Nutrients
Avocado oil enhances the absorption of fat-soluble antioxidants like beta-carotene from foods. Using it as a salad dressing maximizes nutrient intake.
6. Moisturizes Skin
When applied topically, avocado oil hydrates dry skin. Its antioxidants and vitamin E nourish skin and protect against sun damage.
7. Soothes Arthritis Pain
Applying avocado oil along with vitamin B12 cream eases the symptoms of knee and hand osteoarthritis, research indicates.
8. Promotes Hair Growth
The vitamins and fatty acids in avocado oil may stimulate hair growth. Massaging it into the scalp improves blood flow and provides deep conditioning.
9. Anti-Inflammatory Effects
Avocado oil contains compounds like lutein and oleic acid that combat inflammation in the body. This may help reduce disease risk.
10. Improves Eye Health
The carotenoid antioxidants lutein and zeaxanthin found in avocado oil help protect the eyes from UV damage and macular degeneration.
11. Long Shelf Life
Unopened, avocado oil can be stored in a cool, dark place for up to 1 year. Refrigerating after opening extends shelf life.
12. Made From the Flesh
Unlike most plant oils made from seeds, avocado oil is pressed from the fleshy pulp surrounding the pit.
13. Grown Worldwide
While native to Mexico and Central America, avocados are now cultivated in warm climates globally, including the U.S., Chile, South Africa, Australia, and New Zealand.
14. Cold-Pressed is Best
Cold-pressing helps retain more nutrients and flavor. Look for “cold-pressed” or “extra virgin” on the label when buying avocado oil.
15. Many Varieties
There are over 500 varieties of avocados ((https://blogs.ifas.ufl.edu/stlucieco/)), but Hass is the most common. Its oil content and fatty acid profile make it ideal for avocado oil.
16. Added to Cosmetics
Avocado oil is added to many cosmetics for its moisturizing vitamin E and ability to penetrate skin. It treats dry skin conditions.
17. Used Medicinally
Historically, avocado oil was used medicinally to speed wound healing and treat skin infections, arthritis, and inflammation.
18. Environmentally Friendly
Avocado production emits fewer greenhouse gases and uses less water than many other crops. It has a relatively low environmental impact.
Conclusion
Avocado oil provides a healthy way to cook, nourish your skin, and benefit your health. Its concentration of oleic acid and vitamin E make it a nutritious choice over less healthy oils. Try using avocado oil in cooking, cosmetics, and natural medicine.
