4 Health Benefits of Avocado Oil and a Video/Recipe

June 23, 2013 · 18 comments

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Avocados are gaining in popularity as people have become more informed about the good oils they contain. Adding avocado to salads, dips and meals is a great way to get a nice balance of omega 3 to 6 fatty acids as well as monounsaturated fat. Avocado oil has a high smoke point and may be used for cooking. I’ll tell you about the health benefits of using avocado oil.

Refined or Unrefined?

Unprocessed avocado oil is a very delicate oil because of the presence of the omega 3 fatty acids. Consequently, unprocessed avocado oil is hard to find, expensive and must be only used raw.

We have learned from the Weston Price Foundation that refined oils are very bad for us due to the high heat, chemical processing that makes the oil essentially rancid. Rancid oil should be avoided at all costs as these oils will cause oxidative and free radical damage to organs and tissues.

It is the commercially refined vegetable oils that people are using that are contributing to heart disease and the myriad of other ills we see today. All of the commercial oils for sale in the conventional supermarkets are high heat, chemically refined oils unless otherwise indicated.

Better Refining Process

That said, some companies use a refining process that does not involve heat or chemicals and makes the oil more stable. Any oil (including olive oil) you purchase should be cold pressed mechanically at low temperatures. This processing removes unwanted sediments, yet preserves the enzymes and nutrients and results in a pure oil that is more stable — less apt to oxidize.

Oils such as avocado oil and walnut oil, are full of beneficial omega 3 fatty acids but are very delicate. Refining the oil by cold pressing may actually improve the availability of the oil and the benefits without fear of it going rancid.

Naturally Refined

Some companies call their oils naturally refined. I found out that this means that they use zero chemicals, solvents, hexane or caustic soda during the production process. After being expeller pressed the oils are refined well below the smoke point of that particular oil (conventional oils are typically refined at over 500 degrees F).

Next, the sediments, chlorophyll, free-fatty-acids, waxes and gums left over after the expeller process are extracted using a vaporization method.

The naturally refined avocado oil is left free of anything that could accelerate its oxidation. This combined with avocado oil’s naturally low peroxide value to begin with and high antioxidant value, creates a stable, high heat cooking oil.

Benefits of Avocado Oil

Avocado oil is high in monounsaturated fats which has been shown to be heart healthy.

Avocado oil has a good omega 3 to 6 ratio. These essential fatty acids, along  with the vitamin E content in the oil,  protects against free radical damage to the blood vessels.These nutrients also makes your vessel wall stronger and more flexible so that they respond better to sudden changes of blood pressure. Researchers have recently found that avocado oil protects against free radical damage.

Avocado oil may help prevent cancer. The omega 3 fatty acids as well as the vitamin E protect against oxidative damage to tissues.

Avocado oil has been used to improve skin and hair both by ingestion and by typical use. Studies have shown that both intake and topical application of avocado oil can reduce the appearance of age spots, fine lines and wrinkles. Vitamin A and D can promote collage production and binding–the intake or application of which can effectively slow down your skin’s aging process.

Avocado oil is also used as a moisturizer for skin and hair. It is a good source of lecithin that is not genetically modified. Lecithin has been used  to protect hair follicles from lose of moisture. It is also a good source of sterolin which is used in hair and skin care products as a moisturizer.

Avocado Oil for Cooking

While it is better to use saturated animal fats for cooking, occasional use of avocado oil is fine. Avocado oil has a smoke point of 500 degrees F. As long as you cook a little under this smoke point, the oil should be good.

Avocado Oil for Use in Salads and Sauces

Avocado oil is perfect for use in salad dressings because it has a light nutty flavor that blends well with vinegars and spices.

I love to use it in mayonnaise because of the light flavor. I do not like the flavor of olive oil mayonnaise — it is way to heavy for me.

Here is a video showing a mayonnaise recipe that uses the avocado oil that is so simple you will be amazed! It works every time with my special kitchen tool and will make your life so much easier!

Avocado Mayonnaise

Ingredients

Equipment

Instructions

  • Using the immersion blender with the tall cup helps make this recipe easy and successful
  • Put all the ingredients, except the oil, in the cup
  • Now pour the oil on top of the other ingredients
  • Place the blender into the cup all the way to the bottom and start
  • Watch as it turns into mayonnaise in seconds!
  • Check out the video!

Tips

  • Using some coconut oil will help the mayonnaise solidify after refrigeration
  • This will last about 2 weeks in the refrigerator. That is why I make small amounts. If you add 1/4 cup whey leave it on the counter for 7 to 8 hours, it will ferment and last 2 to 3 months.

Where to buy Avocado Oil

Related Articles:

Shared at: My Meatless Monday, Slightly Indulgent Tuesday, Hearth & Soul Hop, Traditional Tuesday, Mommy Club, Allergy Free Wednesday, Healthy 2Day, Real Food Wednesday, Thank Your Body Thursday, Tasty Traditions

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{ 11 comments… read them below or add one }

1 Angela Privin June 24, 2013 at 11:32 am

Thank you so much. I have been looking for a way to make Paleo mayo that doesn’t include pouring the oil in very slowly. I am going to have to buy an immersion blender just for this.

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2 Jill June 24, 2013 at 2:18 pm

Hi Angela,
An Immersion blender is a great addition to our kitchen! It is very useful for all sorts of things and your mayo will work!

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3 April @ The 21st Century Housewife June 29, 2013 at 12:23 pm

I would never have thought to use avocado oil in mayonnaise but what a fantastic idea – both from a flavour and a nutritional point of view. I’m actively seeking more ways to use avocados so this is a great recipe for me. Thank you for sharing it with the Hearth and Soul hop.

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4 Judy @Savoring Today July 2, 2013 at 11:02 am

Another great article, Jill. I saw avocado oil in Costco the other day and decided not to buy it because I hadn’t looked at the research on it yet — thanks for the timing on this. I was considering it just because there are recipes I think it would work better in than EVOO, like mayo. BTW – just wanted you to know I appreciate your research as well as the voice/tone of your articles. :)

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5 Jill July 3, 2013 at 7:24 pm

Thanks Judy!

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8 Shannon Rubin August 12, 2013 at 7:29 pm

I had a totally failed attempt making mayo last week. This week I followed your recipe after buying a Immersion Blender – so easy! Thank you!

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9 Jill August 12, 2013 at 8:12 pm

Hi Shannon,
Thanks so much for telling me! I’m glad you had success!

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10 Judy @Savoring Today September 26, 2013 at 5:43 pm

Hi Jill, I have a question for you. I have been researching avocado oil all over today and because of the smoke point it is touted as a healthy high heat oil. What I haven’t been able to find is why it would be any better to use than olive oil since the composition of the oil — sat/mono/poly fat — is very similar. For some, smoke point is everything, for others, only use saturated fat for cooking … Can you shed some light on this for me? I am reluctant to use it for high heat cooking because of the high mono-unsaturated fats, like olive oil, but have loved using it otherwise. I have received questions on this, hence the research and I’m not coming up with a definitive answer. Thanks.

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11 Jill September 26, 2013 at 6:35 pm

Hi Judy,
That’s a good question. I suppose using saturated fats for high heat cooking is the best thing to do. However, let’s not forget that those fats are mixed as well — for instance, lard is 45% monounsaturated fat yet it is touted as being very good for high heat cooking.

I would not use avocado oil for all my high heat cooking — I would much rather use saturated fats for most of it. I do use it for marinating meats if I am going to be grilling them. This is much better than using olive oil.

Olive oil has a much lower smoke point and that indicates that it’s structure will be changed from the heat.

For me, smoke point means a lot. I do not like the see or smell oil burning and that goes for coconut oil too. That also has a moderate smoke point and will burn.

Hope this helps!

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