Is Avocado Oil A Seed Oil? Know the Science Behind It

We all love avocados in any form, be it made into a salad or a sandwich, but there is a whole new level of craze that people have developed for avocado oil, considering the many benefits it offers and many studies also back it up. You must be seeing it everywhere, your Instagram Reels or YouTube Shorts that consuming avocado oil is not only beneficial for your health in many ways, but is equally delicious.

​However, people often don’t give it much thought, but despite being a healthy option, avocado oil is not a seed oil; it is rather made from its flesh. People avoid avocado oil thinking it is a seed oil, but it is plant-based. There is nothing bad in incorporating avocado oil in your diet and for cooking, but it is always crucial to understand the science behind the extraction of any oil, and we will just do that.

​Let’s help you understand the way avocado oil is made, whether is avocado oil a seed oil, how different it is from the rest of the oils, and its health benefits.

​Is Avocado Oil A Seed Oil?

​To understand if avocado oil is a seed oil or not, the only way is to understand the method of extraction between the two.

​What is Avocado Oil and How Is It Made?

​Unlike seed oil, avocado oil is made by extracting the oil from the flesh of the fruit which answers what part of the avocado does avocado oil come from. As per the records, the practice of avocado oil production started in the mid-20th century. The production of the oil starts with harvesting the ripe avocados, followed by washing, de-pitting, and skinning them. The flesh is then crushed to make the creamy pulp, and the oil is extracted from the pulp using a centrifuge.

​After the oil is extracted, it is put through the filtration process until it becomes clear, smooth, and has no presence of solids. The sign of a high-quality avocado oil is a natural green shade, and it shows that the oil has retained the nutrients, which are infused in the dishes while cooking.

​What are Seed Oils and the Method of Their Extraction?

​It is very easy to guess that seed oils are extracted from the seeds of various plants that can be used in food production and cooking, and some of the common seed oils are canola, sunflower, cottonseed, soybean, sesame, and grape.

​The extraction of the seed oil is done through a process called solvent extraction that uses hexane to pull the seed oil. In the process, the seeds are first cleaned, cooked, and dried, and then mixed with hexane to dissolve the oil. The oil then gets separated from the seeds. However, the concern regarding consuming seed oils is the chemicals that are left behind in the method, and when used in cooking, the heated oil can create toxic compounds.

​The difference shows that avocado oil is nowhere close to the seed oil and even has better health benefits.

​Nutrition Content of Avocado Oil

​Before discussing the benefits and other factors of avocado oil, let’s first understand its nutritional content.

Fat	14 Grams
Fiber	0 Grams
Carbohydrates	0 Grams
Protein	0 Grams
Calories	124

Benefits of Consuming Avocado Oil

​Now, let’s move to the most important part, which is knowing the benefits of consuming avocado oil.

​Supports Heart Health​

Certain studies show and support that consuming avocado oil can be beneficial for heart health as it contains high monounsaturated fats and antioxidants like Vitamin E and polyphenols, which are associated with reducing the risk of heart disease.

​Not just this, replacing avocado oil with saturated fats also reduces heart disease risk factors like LDL cholesterol and helps reduce inflammation.

​Contains Vitamin E

​As many of us already know, Vitamin E is associated with antioxidants, and avocado oil contains it in high quantities. It protects cells against oxidative damage and boosts the immune function, metabolic processes, and cellular communication. Antioxidants also prevent blood clotting and promote healthy blood flow within each organ.

​Studies have shown that the majority of people are deprived of Vitamin E in general, which can be addressed by consuming 2 tablespoons of avocado oil, which contains about 7 mg of Vitamin E.

​Contains Anti-Inflammatory Properties

​Most people these days suffer from heart disease and arthritis, which is the result of chronic inflammation. Consuming avocado oil can work wonders for such conditions because it possesses a combination of monounsaturated fats and antioxidants, which creates an anti-inflammatory effect.

​As avocado is made by extracting the flesh of the fruit, it lubricates the joints and provides the body with anti-inflammatory vitamins, fats, and minerals. Studies made to get certain with the properties carried by avocado oil show that the presence of compounds like fatty acids, phenolic compounds, and bioactive sterols is capable of preventing the anti-inflammatory related diseases and discomfort.

​Helps with Nutrient Absorption

​One of the unique abilities of avocado oil is to help with the absorption of fat-soluble nutrients present in other foods. Avocado oil already contains vitamins, which help increase the bioavailability of the nutrients. The presence of the oleic acid in the oil helps smaller minerals and vitamins travel through the cell walls better,  helping with the nutrient transport and cellular regeneration.

​Avocado oil has rich monounsaturated fatty acids, which help in breaking down the food into usable components, and when you consume it with other food, it helps absorb the vitamins rapidly with a better digestive system.

​Improves Brain and Eye Health

​Fatty Myelin Sheath protects nerve fibers, and by containing monounsaturated fats and oleic acid, avocado oil maintains the fatty layer and rebuilds it. By constantly addressing the health of the nerve fiber, the consumption of avocado oil promotes proper neural function, and the oleic acid preserves the cognitive functions in adults.

​Consuming avocado oil regularly also helps with reducing ocular diseases affecting our eyes. Avocados have lutein present in them, and the same is present in our eyes, and the consumption of it establishes better eye health.

​Has a High Smoke Point

​It may be new to you, but considering the smoke point is an important factor when choosing a cooking oil. Every single cooking oil has a specific temperature at which it starts to smoke, literally burning your meal, which damages the nutritional values of the food and can produce cancer-causing carcinogens.

​It is, therefore, a wise choice to choose an oil that has the highest smoke point, and avocado oil has the highest when compared to the rest, about 520°, which literally minimizes the chance of burning your food and releasing cancer-causing carcinogens.

​Helps with Weight Management

​Avocado oil gets most of its benefits from monounsaturated fats, and it is equally good for weight management and preventing obesity. One research found that consuming a diet rich in monounsaturated fat oleic acid helps with weight management by increasing the feeling of being full for a longer time after eating a meal.

​However, keep in mind that avocado oil has a highly concentrated fat source, so consuming too much is not advisable.

​Controls Blood Sugar

​Diabetes is a health disease that is spreading like a flood, and the majority are suffering from it. Most of the food we consume on a daily basis spikes the insulin level as it generally contains high-fat like butter.

​When you replace butter with avocado oil, it can curb the insulin spike and contribute to better health. However, more research is being done to support this claim and any possible influence on patients of the risk of diabetes.

​Promotes Hair Health

​Not just fixing the issues inside the body, avocado oil also helps with external body parts, and it has some amazing benefits for hair. To stay healthy, hair requires moisture, which it gets from follicles, and its scarcity is common in the majority of people these days. Applying a little amount of avocado oil to your hair after the shower can help you retain the moisture and increase hair growth while reducing dandruff.

​As certain studies have shown that avocado oil contains vitamin D and E, along with beta carotene, it can moisturize and nourish the hair. Additionally, the presence of lecithin in avocado oil creates a protective layer on the scalp and hair while locking in the moisture.

​Promotes Skin Health

​Applying avocado oil on your skin can help treat acne, dryness, and skin conditions like eczema as it locks in the moisture. The anti-inflammatory properties not only work for the inside issues of the body but also externally and reduce acne, inflammation, swelling, and redness.

​A study has also found that avocado oil, when used with vitamin B12, can reduce the symptoms of eczema when applied to the infected areas and has shown remarkable improvement. As avocado oil is rich in collagen content as well, it helps with skin repair and regeneration, addressing the wrinkles and fine lines.

​How to Use Avocado Oil in Your Diet?

​After learning about the benefits, which are mainly inclined towards consuming avocado oil, let us help you to introduce the oil in your diet in diverse ways:

​High-Heat Cooking

​As we have previously discussed, avocado oil has a high smoke point, which means you can use it to cook food without the fear of burning. You can use it for roasting, frying, and sauteing.

​Salad Dressing

​Not just for cooking purposes, avocado oil can be directly used in salad dressing and its mild nutty flavor perfectly complements almost all types of salad ingredients, further enhancing the taste. To make the taste better, you can add lemon juice, salt, and pepper to the salad.

​Substitute for Other Oils

​If you have been using any other oil for cooking or baking, like canola oil and vegetable oil, you can easily replace them with avocado oil, and you will notice that the taste has only gotten better.

​Finishing Oil

​Finishing dishes by adding oil at the end is a common practice, but you can choose a better and healthier alternative by finishing the dish with avocado oil, be it a cooked vegetable dish or a roasted chicken.

​Make Mayonnaise and Condiments

​Avocado oil has a creamy and rich texture, making it an ideal choice for homemade mayonnaise and other condiments, which is way better than the ones already available in the market. To make it, you can add it with eggs, mustard, and lemon juice.

​Final Words

​Replacing other oils, which generally contain saturated fat, with avocado oil can promote a healthy life and address many medical issues, like diabetes and heart conditions. Not just this, by being a plant-based oil, it has additional benefits, and the best is its monounsaturated fat. Now that you are already aware of the question whether is avocado oil is a seed oil, you can easily incorporate it into your daily food habits and consumption.

​FAQs

​Is there a downside to avocado oil?

Yes, there are possible downsides of consuming avocado oil, which include allergic reactions, precisely in those who have latex allergies, rancidity, and high calories.

​Which oils are not seed oils?

In a literal sense, any oil that is not extracted from plants’ seeds and is derived from nuts, fruits, and animal fats is considered a non-seed oil, like avocado oil, coconut oil, butter, olive oil, and ghee.

​Does avocado oil count as a seed oil?

No, avocado oil is not considered as a seed oil because it is extracted from the fruit’s flesh.

​Is avocado oil inflammatory?

No, avocado oil is not inflammatory; rather, it contains anti-inflammatory properties that help reduce the inflammation in the body, and rich monounsaturated fats, Vitamin E, and antioxidants add to its anti-inflammatory effects.  

​What is the controversy with avocado oil?

The common controversy associated with avocado oil is that it is being sold in the market by labelling extra virgin but is adulterated with cheaper oils like canola and soybean, and is highly rancid.

​Which is healthier, olive oil or avocado oil?

There is no comparison between olive oil and avocado oil when it comes to which is the healthier option, as both of them offer the same nutritional benefits and contain somewhat the same nutritional values.

​What is the healthiest oil to cook with?

Any oil that is plant-based and contains monounsaturated fat is considered a healthy option to cook with, like avocado oil and olive oil.

​Is avocado oil better than coconut oil?

When compared, avocado oil is any day better than coconut because it contains high content of monounsaturated fats, which is good for heart health, whereas coconut oil contains saturated fat, which increases LDL (Bad) cholesterol and puts an individual at risk of heart disease.

​Can I fry it with avocado oil?

Yes, you can fry with avocado oil as it has a high smoking point, making it ideal for high flame for saute and frying by minimizing the chance of burning food.

​Is avocado oil good for diabetics?

Yes, avocado oil is safe to be consumed for people dealing with diabetes due to healthy monounsaturated fats, which improve insulin sensitivity and heart health.