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Avocado oil is one of the he althiest oils in the world, and in France it even has the status of an arthritis drug. Research confirms other he alth properties of avocado oil - it has a positive effect on eyesight and skin, lowers cholesterol levels, and prevents gum disease. It also has many uses in the kitchen and cosmetics.

How is avocado oil made?

Avocadois a fruit that occurs naturally in southern Mexico. It is now cultivated in many tropical regions of the world. The fat content of an avocado varies according to the variety and time of harvest. It can make up from 16 to 30% of the flesh. Avocado oil is produced in Mexico, the USA, Israel, South Africa and New Zealand. Traditionally, oil has been obtained by kneading the flesh of avocado to a slurry in a vessel of water, then heating it to separate the fat from the water. However, this method was time-consuming and costly. The first ideas of using avocados to produce oil on a larger scale appeared in 1918 at the British Imperial Institute in England, and from 1934 on an industrial scale fat began to be pressed, gradually changing and improving the method.

Avocado oil is pressed from the flesh, not the seeds, as is the case with most fats.

Currently, avocado oil is made using three methods:

1. The fruits are dried and pressed using presses at high temperature. The oil is then extracted (mined) with organic solvents.

2. The oil is extracted mechanically by pressing, centrifugal forces and pressure. Then fat cells are broken by mechanical or enzymatic methods.

3. The oil is pressed mechanically using the cold method. Due to the he alth benefits of the obtained fat, it is the best method of its production.

a. The fruits are washed, partially peeled depending on the desired color of the obtained oil and pre-crushed.

b. The flesh is slowly crushed and kneaded for 30-45 minutes at a strictly controlled temperature, which does not exceed 30 degrees C.

c. With the help of a centrifuge, the oil is separated from the solids, which accumulates in the lower part of the device.

The first two methods use refining processes that strip avocado oil of some of its propertieshe alth. It is lighter in color than cold-pressed oil and has a much higher smoke point, which allows it to be used for frying. Unrefined oil cannot be used at high temperatures, but only for cold dishes.

Avocado oil - properties and nutritional value

Raw unrefined avocado oil has a dark green-brown color with a butter and almond-like flavor. Refined oil is much lighter, with a less perceptible taste and smell. The content of bioactive phytochemicals in crude avocado oil is very similar to that of fresh fruit. 80-85% of the fatty acids in avocado oil are unsaturated fats, and the vast majority is oleic acid - a monounsaturated fat with proven beneficial effects on the heart and circulatory system. The ratio of omega-6 to omega-3 fatty acids in avocado oil is 13: 1, so it is not a desirable source of omega-3 in the diet. It is worth taking advantage of its he alth benefits, adding to the menu also sources of omega-3 fatty acids, e.g. linseed oil, walnuts, salmon. The oil contains about 4% of fibrous proteins.

Avocado oil is a source of vitamins A, E (mainly alpha-tocopherol), B vitamins, and lutein beneficial for the he alth of your eyesight. 1 tablespoon of avocado oil covers the need for vitamin E in 28-40%. The oil also has antioxidant properties due to the presence of antioxidant vitamins, mainly vitamin E. It has a protective effect on mitochondria and neutralizes free radicals. Avocado oil contains beta-sitosterols, which have a positive effect on the lipid profile and the condition of the cardiovascular system. Avocado oil, like all oils, increases the absorption of fat-soluble vitamins.

Vitamin content in 100 g of avocado oil depending on the fruit harvest date

Vitamin A370-870 IU
Vitamin E0.8-4.2 IU
Vitamin C4 - 13 mg
Thiamina (vitamin B1)0.08-0.125 mg
Riboflavin (vitamin B2)0.08-0.16 mg
Niacin (vitamin B3)1.05-2.42 mg
Pantothenic acid (vitamin B5)0.78-1.2 mg
Pyridoxine (vitamin B6)0.19-0.26 mg
Folic acid0.022-0.105 mg
Biotin2.3-4.2 mg
Choline1 - 22.2 mg

He alth benefits of avocado oil

Avocado oil lowers cholesterol and supports heart he alth

Animal researchshow that avocado oil has a beneficial effect on the cardiovascular system, lowers blood pressure and overall cholesterol levels. This is due to the fatty acid composition and the presence of plant sterols. Avocado oil and olive oil are the fats that increase the level of HDL "good" cholesterol the most.

Avocado oil has a positive effect on eyesight

Luteinnaturally present in the cells of the eyes is an antioxidant that is responsible for the good condition of the eye. It is not produced by the body and must be provided with the diet. Consuming large amounts of lutein reduces the risk ofcataractsandmacular degeneration- diseases associated with old age. Avocado oil is a good source of lutein, so it can help prevent eye damage.

Avocado oil reduces arthritis symptoms

The positive effect of avocado oil in treatingarthritisis so well documented that it has drug status in France. Multiple studies have shown that avocado oil and soybean oil extracts reduce joint pain and stiffness in osteoarthritis associated with inflammation and deterioration of the articular cartilage. People with hip and knee arthritis noted the greatest improvement.

Avocado oil prevents periodontal disease

Avocado and soybean oil extract helps in the treatment ofgum diseaseand periodontitis, which are manifested by congestion and bleeding of the gums, damage to bones and tissues around the teeth, and eventually tooth loss. The extract blocks the IL1B protein, which has a pro-inflammatory effect and is the main cause of periodontal disease.

Avocado oil has a positive effect on the skin

The fatty acids, proteins and vitamins present in avocado oil moisturize and nourish the skin. They also accelerate wound healing, which was confirmed in studies on rats. Avocado oil helps reduce scars and stretch marks. A small amount of research shows that it can be successfully used inpsoriasisas it moisturizes and reduces skin lesions.

Use of avocado oil in the kitchen

The use of avocado oil can be very versatile, but you need to pay attention to its type. Unrefined oil has a darker, green-brown color and a more pronounced, nutty or buttery-almond flavor. However, it is characterized by a low smoke point, so it can only be used cold, e.g. for salads. Refined oil is light and suitable for frying because it starts to burn only at 255 degrees C. Avocado oil can be used as a base forsauces, pickles, pesto, sprinkle it on salads, baked vegetables or pasta. Chefs appreciate the fact that it blends perfectly with the dishes and covers their surface with a thin layer, which allows you to use less fat during cooking and improves the taste of the dishes.

Use of avocado oil in cosmetics

Avocado oil is used in the cosmetics industry mainly due to the presence ofphytosterols , which have the ability to penetrate the skin. It is used in various types of massage creams and oils, as well as in high-quality soaps. Thanks to the content of vitamins A, E and D, avocado oil is used in cosmetics preventing skin dryness and the formation of wrinkles. It has a strong moisturizing effect due to the combination of unsaturated fatty acids and fibrous proteins, which ensures a young and fresh look of the skin. It also protects against the harmful effects ofUV radiationand damaging skin cells. You can also use it as a mask to moisturize your hair. Avocado oil can be not only an ingredient of ready-made industrial cosmetics, but it is also a natural cosmetic due to its very nourishing composition.


1. Costagli G et al., Avocado Oil Extraction Processes: Method for Cold-Pressed High-Quality Edible Oil Production Versus Traditional Production, Journal of Agricultural Engineering, 2015, 46 (3), 115-122 2. Carvajal-Zarrabal O. et al ., Effect of Dietary Intake of Avocado Oil and Olive Oil on Biochemical Markers of Liver Function in Sucrose-Fed Rats, Biomed Rest Int., 2014, doi: 10.1155 / 2014/595479 3. Ranade S.S. et al., A review on Persea Americana Mill. (Avocado) - its fruit and oil, International Journal of Pharm Tech Research, 2015, 8 (6), 72-77 4. 5. Lopez S., He alth benefits of avocado oil, http://www.p alth_en.pdf 6. 7. oil / 8. Literature Review on Avocado Oil for Scientific Research Organization of Samoa,

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