Avocado oil is made from the pressed pulp of the avocado fruit, rather than the seed, rendering a culinary oil. It is rich not only in flavor, but also essential fatty acids, vitamins, and minerals.
Avocado oil is made by taking the creamy inside of the fruit and pressing it into a drum that spins at high speeds, called a centrifuge, which separates the oil and the water from the pulp. The oil then rises to the top and is removed and filtered. This process takes about 20 avocados to make one eight ounce bottle of oil.
While most people have gotten over their fear of fat, some might still cringe at the idea of increasing it in their diets. It is important to note that neither avocados or avocado oil are hydrogenated, or full of trans fats or other unhealthy oxidized fats like canola, corn, and safflower oils.
The majority of fats found in avocado oil come from oleic acid, which is the same monounsaturated omega-9 fatty acid that is found in olive oil. Oleic acid is associated with decreased inflammation, due to its ability to down-regulate cell signaling pathways that can lead to excessive oxidative damage, suppressed immune system functioning, and even more adverse health issues such as atherosclerosis and cancer (3).
Making sure you purchase pure avocado oil is imperative when it comes to your health. The avocado oil you buy is only as good as the avocado from which it came. Higher quality avocado oils will be organic, extra-virgin, unrefined, and cold-pressed.
Be sure to store your avocado oil in a cool, dry place. Heat, light, and oxygen are oil destroyers. Try to use your avocado oil within six months of opening.
Avocado oil is a versatile fat that can be used in the kitchen in a variety of ways.
Replace your mayonnaise with avocado oil in your tuna salad for a rich and creamy lunch, drizzle it over fish before baking, add to hummus or guacamole to pair with chopped veggies for an afternoon luncheon, or simply swap out olive oil in your favorite salad dressing recipes.
Avocado oil's high smoke point (roughly 520ºF) makes it a great healthy swap in not only your favorite dishes, but also your kitchen cabinets. When you are using any oils for cooking, it's important that you take into consideration the oil's smoke point, or the temperature at which oils begin to break down and oxidize. Use in place of butter or even olive oil in your favorite baking recipes.
Add to smoothies, or blend with some other Paleo-friendly nuts to make your own nut butters and dairy-free cheese replacements. Mix ¼ cup avocado oil with ½ cup of cashews and basil for a non-dairy pesto sauce!
Depending on the type of cooking you plan on doing, you might consider different kinds of avocado oil. For example, if you are planning on doing high-heat cooking, opt for refined avocado oil, as it has a high smoke point of at least 400ºF.
Unrefined avocado oil has a medium smoke point, so this might be better for lower or unheated type of cooking, as well as salad dressings, dipping oils, or added on top of salads and raw veggies.
Don't stop at the kitchen counter when it comes to using avocado oil. This fantastic fruit can make a great addition to your beauty regimen.
Use avocado oil as a lotion and rub into your skin after your shower, or even add a few drops to your favorite lotion. You can make your own facial moisturizer by mixing avocado oil with a nourishing oil, like emu, and adding a few drops of a soothing essential oil such as lavender or rose oil.
Make a homemade face mask by combining cut up avocado with avocado oil into a paste-like consistency. Apply the mask to your face for 15 minutes and rinse with warm water.
Use avocado oil to remove makeup with a cotton ball. Works well for eyelids and cheeks!
Don't forget those luscious locks and use avocado oil as a natural hair conditioner or a split-end saver. Cover your hair or split ends with avocado oil and leave it wrapped in a towel for 15 to 20 minutes before you lather up your hair and wash as normal.
Rub a small amount of avocado oil onto cuticles with a cotton ball after showering. This will help to keep cuticles soft and supple without having to worry about greasy and expensive hand creams.
The antioxidants and essential fats found in avocado make a great hydrating cream for those puffy undereye areas.
Avocado oil is a versatile, healthy fat that can be used in countless ways in the kitchen and in your healthy skin and haircare routine.