Why Should You Incorporate Avocado Oil In Your Diet?

Avocado oil refers to the edible oil extracted from the pulp of avocados and is consumed both raw and in cooking. Avocadoes themselves are known to be a superfood, their oil is packed with antioxidants and is known to improve blood pressure, promote eye health etc. Unlike seed oils derived from plants like corn or sunflowers, avocado oil comes from the fruit’s creamy green flesh. Seed oils are often highly processed, with high levels of omega-6 fatty acids that are linked to inflammation. On the contrary, avocado oil bypasses these concerns. Rich in monounsaturated fats, avocado oil is a heart-healthy alternative that can elevate both your dishes and your well-being. Interestingly, one tablespoon of avocado oil contains 124 calories, 10 grams of monounsaturated fat, 2 grams of polyunsaturated fat and 2 grams of saturated fat.

Monounsaturated fats, making up about 70% of avocado oil’s fat content, contribute to lower bad cholesterol (LDL) levels and improved heart health. Oleic acid, a monounsaturated fat in avocado oil, has been shown to lower blood pressure significantly in studies.

Avocado oil contains vitamin E, a powerful antioxidant known for improving skin health, boosting immune function, and reducing cancer risk. There are other antioxidants which significantly bolster brain health.

What should not be missed is the presence of lutein, an antioxidant that can help reduce the risk of cataracts and macular degeneration.

With a buttery, nutty flavour, avocado oil is a versatile ingredient suitable for hot and cold food preparations. Its high smoke point makes it ideal for roasting, grilling, and frying. For optimal health benefits, choose unrefined, cold-pressed varieties.

Notably, incorporating this ingredient in your kitchen is fairly easy. You can use it as a base for salad dressings, drizzle it over roasted vegetables, or use it for grilling and pan-searing. Its neutral taste also makes it an excellent option for baking, where it can replace other oils or fats in recipes.

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How Much Should We Consume?

When it comes to consuming avocado oil, moderation is the key. This type of oil is not only nutrient-dense but also packed with calories. Therefore, using avocado oil in moderation ensures you reap its health benefits without exceeding caloric needs. Healthy fats like avocado oil can be part of a balanced diet, as seen in one of the healthiest diets in the world-The Mediterranean diet.

Avocado oil boasts a high smoke point of around 520°F (271°C), making it ideal for high-heat cooking methods such as sautéing and frying. This high smoke point ensures that the oil remains stable and retains its nutritional integrity even at high temperatures. Unlike some oils that degrade and release harmful compounds when heated, avocado oil maintains its beneficial properties, making it a safer choice for cooking.

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