Avocado oil is the name and health benefits is the game! Although it doesn’t yet have the celebrity status like coconut oil, avocado oil is rapidly gaining momentum in natural health circles – and gaining popularity amongst those who aren’t fond of the taste of coconut oil.

Gone are the days when avocados were only thought of as the main ingredient in guacamole. This “fat” fruit has, in the past, gotten a bad rap. But now, abundant scientific research is discovering the health benefits of this amazing food. It really deserves to be added to the super food list.

I’m not talking about the oil that’s traditionally taken from poor quality, waste avocados. This stuff is extracted using chemical solvents and then bleached and deodorized and mostly used in cosmetics.

The product scientists love starts with high quality avocados, has no chemicals involved in extraction, and ends up as a shimmering green oil loaded with health benefits. It’s this oil that’s winning raves world-wide.

High-quality, edible avocado oil starts with high-quality, perfectly ripe fruit that’s cold-pressed and naturally filtered. By using a low-heat process, nutrients and fatty acids are protected – and the integrity of the oil is preserved.

By now you’re aware that all fats aren’t created equal; some are so much better than others. The fats you want in your diet are the monosaturates—a healthy fat that increases HDL, or “good” cholesterol and improves heart health. The exciting news is that avocados are full of monosaturate fat!

Monounsaturated fats help reduce bad cholesterol levels in the blood and lower risk of heart disease and stroke. They also provide nutrients which develop and maintain the body’s cells. Monounsaturated fats are also high in vitamin E, an antioxidant vitamin most Americans need more of.

Research now proves conclusively that healthy fats facilitate heart health. So there’s your first reason to enjoy, guilt-free, avocados!

According to a study published in the Journal of Ethnopharmacology, a diet rich in avocado oil changed levels of fatty acids in the kidneys, which caused the kidneys to regulate blood pressure in a positive way.

And how about that stubborn belly fat? Research indicates that a diet high in healthy fats can help bust stubborn belly fat. This is because eating monounsaturated fats increases satiety to help keep you feeling full for longer. Also, scientists have found that eating monounsaturated fatty acids along with each meal actually helps the body burn fat from the belly area. (It’s time to applaud!)

Avocados contain high amounts of carotenoids which fight aging and protect against disease. Nutritional science has discovered that the carotenoids in avocado oil boost the absorption of carotenoids in food. Carotenoids (a type of antioxidant) are fat-soluble and depend on dietary fats for absorption. The bottom line:

• Avocado oil enhances absorption of alpha-carotene, beta-carotene and lutein.

• Antioxidants in avocado oil ward off cancer and eye disease (lutein amounts are HIGH in avocados).

• Cold-pressed avocado oil is bursting with antioxidants, including vitamin E, alpha and beta-carotene, and lutein.

• Because of its ability to fight free radicals, avocado oil promotes brain health by penetrating cells (unlike other fruits and vegetables), to protect the cell powerhouse, the mitochondria.

• Avocado oil is loaded with healthy plant proteins, that along with its healthy fats, greatly promotes skin health. It contains sterolin, which softens skin and reduces the appearance of age spots. And the antioxidants in this potent oil also help heal sun-damaged and dry skin. When rubbed in, avocado oil fosters the production of collagen, reducing the signs of aging. This oil also contains lecithin and potassium that can keep your skin and hair strong and vibrant.

• Avocado oil helps in treating eczema and psoriasis. In fact, research shows that a mixture of vitamin B12 and avocado oil can relieve psoriasis symptoms in about 12 weeks. It’s felt that an avocado oil and B12 combination is a useful long-term treatment option for persons suffering with psoriasis.

Health benefits aside, how about taste? This oil has a mild taste that’s a perfect alternative to that other super food, coconut oil. If you find coconut oil is too strong in flavor, then turn to cold-pressed avocado oil for your everyday use. Use it like you would any other oil – for drizzling, dressings, stir-frying, searing and sautéing. It has a high smoke point and is very stable.

But as with any edible oil, quality matters. There are lots of choices out there, but one brand that continually wins 5-Star reviews is Ava Jane’s Avocado Oil. This oil is pressed from ripe avocados and is extra-virgin and unrefined. It is emerald green, unlike the yellow refined oils you find at the grocery store. (You can read more about their oil at www.foodfamilylove.avajaneskitchen.com and how to use avocado oil on their blog www.avajaneskitchen.com/blog.)

Meanwhile, in case you may already have avocado oil on hand, you might want to try this lovely recipe. I love it. I’m going to experiment with it next time, though, by substituting raw honey for the sugar and whole wheat flour for the all-purpose flour.

ORANGE AVOCADO OIL CAKE (serves 8)

1 cup sugar
Zest of 1 orange
1/4 cup freshly squeezed orange juice
1/2 cup sour cream
2/3 cup cold-pressed avocado oil
3 eggs
1 3/4 cup all-purpose flour
1 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon salt

Preheat oven to 350° F. In a large bowl combine the sugar with the orange zest, blending it in with your fingers. Set aside.

Whisk together the orange juice, sour cream, avocado oil, and eggs in a separate bowl. Pour over the sugar and whisk until well combined.

Combine the flour, baking powder, and salt in a small bowl and add it to the liquid, blending well.

Brush a 10-inch cast iron skillet or loaf pan lightly with avocado oil and pour the batter in the pan. Bake for 30-45 minutes, until the top is browned and a toothpick inserted in the center comes out clean.

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