Avocado oil
Avocado oil is an edible oil extracted from the pulp of avocados, the fruit of Persea americana. It is used as an edible oil both raw and for cooking, where it is noted for its high smoke point. It is also used for lubrication and in cosmetics.[1]
Avocado oil has an exceptionally high smoke point: 250 °C (482 °F) for unrefined oil and 271 °C (520 °F) for refined.[1] The exact smoke point depends on the quality of refinement and the way the oil is stored.
Uses edit
Avocado oil functions well as a carrier oil for other flavors. It is high in monounsaturated fats and vitamin E, and also enhances the absorption of carotenoids and other nutrients.[2]
Following drying of the avocado flesh to remove as much water as possible (the flesh is about 65% water), oil for cosmetics is usually extracted with solvents at elevated temperatures. After extraction, it is usually refined, bleached, and deodorized, resulting in an odorless yellow oil.[1] Edible cold-pressed avocado oil is generally unrefined, like extra virgin olive oil, so it retains the flavor and color characteristics of the fruit flesh.[3]
Quality edit
A study performed at the University of California, Davis in 2020 determined that a majority of the domestic and imported avocado oil sold in the US was rancid before its expiration date or was adulterated with other oils.[4][5] In some cases, the researchers found that bottles labeled as "pure" or "extra virgin" avocado oil contained nearly 100% soybean oil.[4]
Properties edit
Avocado oil is one of few edible oils not derived from seeds; it is pressed from the fleshy pulp surrounding the avocado pit.[6] Unrefined avocado oil from the 'Hass' cultivar has a characteristic flavor, is high in monounsaturated fatty acids, and has a high smoke point (≥250 °C or 482 °F), making it a good oil for frying. 'Hass' cold-pressed avocado oil is a brilliant emerald green when extracted; the color is attributed to high levels of chlorophylls and carotenoids; it has been described as having an avocado flavor, with grassy and butter/mushroom-like flavors. Other varieties may produce oils of slightly different flavor profile; 'Fuerte' has been described as having more mushroom and less avocado flavor.[3]
Avocado oil has a similar monounsaturated fat profile to olive oil. Avocado oil is naturally low acidic, helping to increase smoke point. Unrefined avocado oil can be safely heated to 480 °F (249 °C). Both unrefined and refined avocado oil can safely be used for almost any high-heat cooking, including baking, stir-frying, deep-frying, searing, barbecuing, roasting, and sauteing. Like all oils, the more refined, the higher the smoke point. Each 30 mL of avocado oil contains 3.6 mg of Vitamin E and 146.1 mg of beta-sitosterol.
The following table provides information about the composition of avocado oil and how it compares with other vegetable oils.
| Type | Processing treatment[9] | Saturated fatty acids | Monounsaturated fatty acids | Polyunsaturated fatty acids | Smoke point | ||||
|---|---|---|---|---|---|---|---|---|---|
| Total[7] | Oleic acid (ω-9) | Total[7] | α-Linolenic acid (ω-3) | Linoleic acid (ω-6) | ω-6:3 ratio | ||||
| Avocado[10] | 11.6 | 70.6 | 52–66 [11] | 13.5 | 1 | 12.5 | 12.5:1 | 250 °C (482 °F)[12] | |
| Brazil nut[13] | 24.8 | 32.7 | 31.3 | 42.0 | 0.1 | 41.9 | 419:1 | 208 °C (406 °F)[14] | |
| Canola[15] | 7.4 | 63.3 | 61.8 | 28.1 | 9.1 | 18.6 | 2:1 | 204 °C (400 °F)[16] | |
| Coconut[17] | 82.5 | 6.3 | 6 | 1.7 | 175 °C (347 °F)[14] | ||||
| Corn[18] | 12.9 | 27.6 | 27.3 | 54.7 | 1 | 58 | 58:1 | 232 °C (450 °F)[16] | |
| Cottonseed[19] | 25.9 | 17.8 | 19 | 51.9 | 1 | 54 | 54:1 | 216 °C (420 °F)[16] | |
| Cottonseed[20] | hydrogenated | 93.6 | 1.5 | 0.6 | 0.2 | 0.3 | 1.5:1 | ||
| Flaxseed/linseed[21] | 9.0 | 18.4 | 18 | 67.8 | 53 | 13 | 0.2:1 | 107 °C (225 °F) | |
| Grape seed | 10.4 | 14.8 | 14.3 | 74.9 | 0.15 | 74.7 | very high | 216 °C (421 °F)[22] | |
| Hemp seed[23] | 7.0 | 9.0 | 9.0 | 82.0 | 22.0 | 54.0 | 2.5:1 | 166 °C (330 °F)[24] | |
| High-oleic safflower oil[25] | 7.5 | 75.2 | 75.2 | 12.8 | 0 | 12.8 | very high | 212 °C (414 °F)[14] | |
| Olive, Extra Virgin[26] | 13.8 | 73.0 | 71.3 | 10.5 | 0.7 | 9.8 | 14:1 | 193 °C (380 °F)[14] | |
| Palm[27] | 49.3 | 37.0 | 40 | 9.3 | 0.2 | 9.1 | 45.5:1 | 235 °C (455 °F) | |
| Palm[28] | hydrogenated | 88.2 | 5.7 | 0 | |||||
| Peanut[29] | 16.2 | 57.1 | 55.4 | 19.9 | 0.318 | 19.6 | 61.6:1 | 232 °C (450 °F)[16] | |
| Rice bran oil | 25 | 38.4 | 38.4 | 36.6 | 2.2 | 34.4[30] | 15.6:1 | 232 °C (450 °F)[31] | |
| Sesame[32] | 14.2 | 39.7 | 39.3 | 41.7 | 0.3 | 41.3 | 138:1 | ||
| Soybean[33] | 15.6 | 22.8 | 22.6 | 57.7 | 7 | 51 | 7.3:1 | 238 °C (460 °F)[16] | |
| Soybean[34] | partially hydrogenated | 14.9 | 43.0 | 42.5 | 37.6 | 2.6 | 34.9 | 13.4:1 | |
| Sunflower[35] | 8.99 | 63.4 | 62.9 | 20.7 | 0.16 | 20.5 | 128:1 | 227 °C (440 °F)[16] | |
| Walnut oil[36] | unrefined | 9.1 | 22.8 | 22.2 | 63.3 | 10.4 | 52.9 | 5:1 | 160 °C (320 °F)[37] |
See also edit
References edit
- ^ a b c Woolf, Allan; Wong, Marie; Eyres, Laurence; McGhie, Tony; Lund, Cynthia; Olsson, Shane; Wang, Yan; Bulley, Cherie; Wang, Mindy; Friel, Ellen; Requejo-Jackman, Cecilia (2009). "Avocado Oil". Gourmet and Health-Promoting Specialty Oils. pp. 73–125. doi:10.1016/B978-1-893997-97-4.50008-5. ISBN 9781893997974.
- ^ Unlu, Nuray Z.; Bohn, Torsten; Clinton, Steven K.; Schwartz, Steven J. (1 March 2005). "Carotenoid Absorption from Salad and Salsa by Humans Is Enhanced by the Addition of Avocado or Avocado Oil". Journal of Nutrition. The American Society for Nutritional Sciences. 135 (3): 431–436. doi:10.1093/jn/135.3.431. PMID 15735074.
- ^ a b "What is unrefined, extra virgin cold-pressed avocado oil?". American Oil Chemists' Society. April 2010. Retrieved 2013-07-13.
- ^ a b Green, Hilary S.; Wang, Selina C. (2020). "First report on quality and purity evaluations of avocado oil sold in the US". Food Control. 116: 107328. doi:10.1016/j.foodcont.2020.107328.
- ^ "Warning on Avocado Oil Sold in the U.S.: 82% Tested Rancid or Mixed With Other Oils". SciTechDaily. June 17, 2020.
- ^ "Avocado oil". Purdue University Center for New Crops and Plants Products. 1999-02-18. Retrieved 2013-07-13.
- ^ a b c "US National Nutrient Database, Release 28". United States Department of Agriculture. May 2016. All values in this table are from this database unless otherwise cited or when italicized as the simple arithmetic sum of other component columns.
- ^ "Fats and fatty acids contents per 100 g (click for "more details"). Example: Avocado oil (user can search for other oils)". Nutritiondata.com, Conde Nast for the USDA National Nutrient Database, Standard Release 21. 2014. Retrieved 7 September 2017. Values from Nutritiondata.com (SR 21) may need to be reconciled with most recent release from the USDA SR 28 as of Sept 2017.
- ^ "USDA Specifications for Vegetable Oil Margarine Effective August 28, 1996" (PDF).
- ^ "Avocado oil, fat composition, 100 g". US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016. Retrieved 6 September 2017.
- ^ Ozdemir F, Topuz A (2004). "Changes in dry matter, oil content and fatty acids composition of avocado during harvesting time and post-harvesting ripening period" (PDF). Food Chemistry. Elsevier. pp. 79–83. Archived from the original (PDF) on 2020-01-16. Retrieved 15 January 2020.
- ^ Wong M, Requejo-Jackman C, Woolf A (April 2010). "What is unrefined, extra virgin cold-pressed avocado oil?". Aocs.org. The American Oil Chemists' Society. Retrieved 26 December 2019.
- ^ "Brazil nut oil, fat composition, 100 g". US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016. Retrieved 6 September 2017.
- ^ a b c d Katragadda HR, Fullana A, Sidhu S, Carbonell-Barrachina ÁA (2010). "Emissions of volatile aldehydes from heated cooking oils". Food Chemistry. 120: 59–65. doi:10.1016/j.foodchem.2009.09.070.
- ^ "Canola oil, fat composition, 100 g". US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016. Retrieved 6 September 2017.
- ^ a b c d e f Wolke RL (May 16, 2007). "Where There's Smoke, There's a Fryer". The Washington Post. Retrieved March 5, 2011.
- ^ "Coconut oil, fat composition, 100 g". US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016. Retrieved 6 September 2017.
- ^ "Corn oil, industrial and retail, all purpose salad or cooking, fat composition, 100 g". US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016. Retrieved 6 September 2017.
- ^ "Cottonseed oil, salad or cooking, fat composition, 100 g". US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016. Retrieved 6 September 2017.
- ^ "Cottonseed oil, industrial, fully hydrogenated, fat composition, 100 g". US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016. Retrieved 6 September 2017.
- ^ "Linseed/Flaxseed oil, cold pressed, fat composition, 100 g". US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016. Retrieved 6 September 2017.
- ^ Garavaglia J, Markoski MM, Oliveira A, Marcadenti A (2016). "Grape Seed Oil Compounds: Biological and Chemical Actions for Health". Nutrition and Metabolic Insights. 9: 59–64. doi:10.4137/NMI.S32910. PMC 4988453. PMID 27559299.
- ^ Callaway J, Schwab U, Harvima I, Halonen P, Mykkänen O, Hyvönen P, Järvinen T (April 2005). "Efficacy of dietary hempseed oil in patients with atopic dermatitis". The Journal of Dermatological Treatment. 16 (2): 87–94. doi:10.1080/09546630510035832. PMID 16019622. S2CID 18445488.
- ^ Melina V. "Smoke points of oils" (PDF). veghealth.com. The Vegetarian Health Institute.
- ^ "Safflower oil, salad or cooking, high oleic, primary commerce, fat composition, 100 g". US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016. Retrieved 6 September 2017.
- ^ "Olive oil, salad or cooking, fat composition, 100 g". US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016. Retrieved 6 September 2017.
- ^ "Palm oil, fat composition, 100 g". US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016. Retrieved 6 September 2017.
- ^ "Palm oil, industrial, fully hydrogenated, filling fat, fat composition, 100 g". US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016. Retrieved 6 September 2017.
- ^ "Oil, peanut". FoodData Central. usda.gov.
- ^ Orthoefer FT (2005). "Chapter 10: Rice Bran Oil". In Shahidi F (ed.). Bailey's Industrial Oil and Fat Products. Vol. 2 (6th ed.). John Wiley & Sons, Inc. p. 465. doi:10.1002/047167849X. ISBN 978-0-471-38552-3.
- ^ "Rice bran oil". RITO Partnership. Retrieved 22 January 2021.
- ^ "Oil, sesame, salad or cooking". FoodData Central. fdc.nal.usda.gov. 1 April 2019.
- ^ "Soybean oil, salad or cooking, fat composition, 100 g". US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016. Retrieved 6 September 2017.
- ^ "Soybean oil, salad or cooking, (partially hydrogenated), fat composition, 100 g". US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016. Retrieved 6 September 2017.
- ^ "FoodData Central". fdc.nal.usda.gov.
- ^ "Walnut oil, fat composition, 100 g". US National Nutrient Database, United States Department of Agriculture.
- ^ "Smoke Point of Oils". Baseline of Health. Jonbarron.org.