Avocado Oil – Qualities, Composition, Advantages for Health

Avocado originates from the tropical forests of South America and Central America. Currently, it is cultivated in Mexico, the United States, South Africa, and Cuba. The fruit is characterized by its green, rough skin and pear-shaped, egg-like leaves. Avocado is also distinguished by its seladon-colored core, which has a mild and pleasant nutty flavor and aroma. The fat is derived from the creamy core of avocado, where only 2% of fat is present. In contrast to other fruits, avocado is not rich in carbohydrates or protein, but it contains large amounts of healthy fats. Depending on the ripeness of the fruit, avocado can contain up to 30% fat, which is primarily composed of monounsaturated fatty acids (MUFA) such as oleic acid, and in smaller amounts, palmitic and linoleic acids. Avocado fat is also a rich source of fat-soluble vitamins (A, E, K) and water-soluble vitamins (B1, B2, B5, B9, C, PP, H), phenolic compounds, phytosterols, and minerals such as potassium, phosphorus, and calcium.

Let's start with the health benefits of avocado oil on our lipid metabolism. This healthy fat regulates the levels of LDL cholesterol, triglycerides, and total cholesterol while increasing HDL cholesterol, also known as good cholesterol. The components found in avocado oil, such as vitamin E, phytosterols, and beta-sitosterol found in monounsaturated fatty acids, have hypolipidemic effects. Avocado oil supports the maintenance of normal blood pressure and is recommended for the prevention and treatment of cardiovascular diseases. In addition, lutein and zeaxanthin, which are present in the oil, have a positive impact on eye function and prevent age-related macular degeneration. Avocado oil also contains bioactive substances such as phytosterols, which have anti-inflammatory, anticancer, chemopreventive, and lipid-lowering effects and increase HDL cholesterol levels. Avocado is also recommended for diabetics as it inhibits the activity of enzymes such as alpha-amylase and alpha-glucosidase, which increase blood sugar levels. Avocado oil can also delay the onset of negative changes in the nervous system and has positive effects on brain mitochondrial function. In patients with non-alcoholic fatty liver disease (NAFLD), positive effects of the diet therapy with avocado oil have also been observed. Avocado oil supports the maintenance of a healthy body weight, reduces the risk of diabetes, and strengthens liver function. Avocado plays a crucial role in the treatment of metabolic syndrome.

Considering the recommendations of nutrition institutions, a properly balanced diet is one in which unsaturated fats predominate over saturated fats. Therefore, in order to increase the proportion of beneficial fats in our diet, we can begin to utilize avocado oil. This oil will superbly complement the taste of cold-cooked dishes, such as salads, raw vegetables, sauces, dips, or pasta. It is worth noting that avocado oil is a cold-pressed oil, hence it does not require any heat treatment. To preserve the maximum amount of healthy components in the oil, it is best to add it to the finished dishes.