Learn about the health benefits of cooking with avocado oil

Conoce los beneficios para tu salud de cocinar con aceite de aguacate

The avocado has a high nutritional value, it has a good flavor and a rich texture. It is rich in healthy fats, antioxidants, fiber, vitamins and minerals. Avocado oil is a healthy option compared to olive oil.

The fruit of the avocado tree (Persea americana Mill) is native to Mexico and Central America. The word avocado comes from the Nahuatl “ahuácatl“, what does it mean “testicle”, It is believed that it received this name due to the relationship between the male gonads and the fruit. There are different varieties, the most popular is Hass. It is currently produced in different parts of the world, including the United States.

Avocado oil

Avocado oil is extracted from the fruit of the avocado tree. This fruit contains approximately 60% oil. There are two types of avocado oil on the market:

Unrefined oil. Cold pressed, it preserves its color and natural flavor.

Refined oil. It is extracted with heat and sometimes with chemical solvents. It is generally bleached and deodorized, it does not retain the intensity of the flavor.

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Packed with healthy fats

The main components of avocado oil are the monounsaturated fatty acids of which the most abundant is the oleic acid.

The avocado also contains polyunsaturated fatty acids, such as linoleic and linolenic, known as Omega 3 and Omega 6; which are called essential fatty acids because they cannot be synthesized by man and it is essential that they be consumed through the diet.

Good for your heart

70% of avocado oil is oleic acid, an omega-9 fatty acid monounsaturated. This oil which is also the main component of olive oil and contributes to reducing:

  • The inflammation
  • The triglycerides in the blood
  • The LDL (bad) cholesterol levels,
  • The blood pressure

Also its fats Omega 3 can help lower LDL cholesterol and the risk of heart disease. It is also associated with better brain function, reaction speed and memory, it can help you age with a lower risk of cognitive decline such as Alzheimer.

Resists high temperatures

The smoke point of an oil is the temperature at which it begins to degrade and release harmful free radicals.

Avocado oil has a smoke point above 482 ° F (250 ° C), higher than olive oil 375 ° F (191 ° C), which means that it doesn’t burn so fast.

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Both oils are rich in antioxidants and beneficial monounsaturated fats, their nutritional profiles are similar. Even if the advantage of avocado oil is that it can be used for cooking that requires high temperatureslike sautéing, broiling, and baking.

Helps absorb nutrients

Some nutrients need fat to be absorbed by your body. Fruits and vegetables rich in carotenoid antioxidants (such as carrots) are low in fat, so add avocado oil can improve absorption.


Avocado oil contains Vitamin E that works as an antioxidant. Antioxidants are substances that reduce oxidative stress by fighting free radicals in your body.

Lower risk of cataracts

The lutein present in the avocado a carotenoid that works as antioxidant and that is in the eyes. The body does not produce lutein and we must consume it from food.

Eating large amounts of lutein is linked with a lower risk of developing cataracts and other common age-related eye diseases.

Can reduce joint pain

The most common type of arthritis, osteoarthritis, causes inflammation and joint pain. The extracts found in avocado oil called unsaponifiables, help to relieve stiffness and pain.

Uses in the kitchen

  • To prepare stews, sauté, roast
  • Use it for baking
  • Make sauces and marinades
  • Add to cold soups
  • Sprinkle on your vegetables before grilling.
  • Add a tablespoon to your smoothie
  • Sprinkle on a salad
  • Make vinaigrettes
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