Stay Healthy with Avocado Oil

  • By Lee Hae-na

    September 22, 2021 08:27

    Overeating is a natural hazard over Chuseok, the biggest holiday of the year in Korea, and cholesterol levels can go through the roof. But help is at hand thanks to the healthful properties of avocado oil.

    One hundred grams of avocado contains 160 calories, lots of fiber, minerals and more than 10 vitamins. Unlike other fruits, they are rich in unsaturated fats.

    Fat is usually regarded as bad for health, but there are also good ones like unsaturated fats. They increase "good" or high-density lipoprotein (HDL) cholesterol, which reduces inflammation in the body, and reduce "bad" or low-density lipoprotein (LDL) cholesterol, which causes inflammation.

    Unsaturated fatty acids clean blood vessels by reducing cholesterol and lipids in blood, helping prevent cardiovascular diseases. But they must be obtained from food as they cannot be synthesized in the body. More than 80 percent of fatty acids avocado oil contains are unsaturated.

    Avocado oil also has a high smoke point of 271 degrees Celsius, making it a good frying oil. That is way higher than soy bean oil (241 degrees), olive oil (190 degrees) and coconut oil (177 degrees).

    According to the Korean Association for Lung Cancer, 88 percent of female lung cancer patients were nonsmokers, who had never smoked in their lifetime. Women in their 50s and 60s who have been exposed to harmful substances in the kitchen for long periods are at a higher risk of developing lung cancer. When cooking in high heat, it is safe to use an oil which has a higher smoke point.

    Avocado oil also works better eaten with vegetables as it promotes the absorption of beta-carotene into the body. Beta-carotene helps reduce the production of nitrosoamine, which is a carcinogen. When making a salad dressing with avocado oil, squeeze in a lemon and mix it with other ingredients. This adds vitamin C as well as a refreshing taste.

    It is also okay to drink avocado oil raw, but stick to less than three tablespoons a day as it is high in calories.

    • Copyright © Chosunilbo &
    Previous Next
    All Headlines Back to Top