What oil to use for salad if you are tired of sunflower and olive oil: expert named the most useful alternative

It's hard to imagine salads, soups, and sauces without such ingredients as olive or sunflower oil. They are not always used correctly, making them dangerous for the body.

Victoria Stelmakh, founder of the largest Ukrainian-language Facebook group on complementary foods and baby food expert, told FoodOboz exclusively what tasty and safe oils can replace olive and sunflower oil.

Avocado oil

It is squeezed from the fruit of the avocado tree (Persea americana), which contains about 60% vegetable oil.

"You can buy both refined and unrefined avocado oil. The unrefined version is cold-pressed, preserving its natural color and flavor. Refined avocado oil is extracted using heat and sometimes chemical solvents. Usually, refined oil is bleached and deodorized, which leads to a less flavorful product," the expert explained.

Smokepoint

Avocado oil has a higher smoke point than even olive oil, which means it doesn't burn or smoke as quickly.

"The smoke point of avocado oil is higher than 482 °F (250 °C), while olive oil can smoke and burn at 375 °F (191 °C). Therefore, it is worth noting that it is better to use avocado oil for cooking techniques that require high temperatures, such as sautéing, grilling, frying, and baking," said Victoria.

8 proven health benefits of avocado oil

1. The most abundant fatty acid in avocado oil is oleic acid, a fatty acid with numerous health benefits.

2. Several human and animal studies show that avocado oil may benefit heart health by lowering blood pressure and blood cholesterol levels.

3. High lutein content.

Lutein is a carotenoid found in avocado oil, a nutrient that improves eye health and can reduce the risk of age-related eye diseases.

4. There is a good reason to add this oil to your food, such as vegetables, as it can increase the absorption of carotenoid antioxidants up to 17 times.

5. Numerous studies have shown that raw avocado and soybean substances – a combination of avocado and soybean oil extracts – can relieve pain in people with hip and knee osteoarthritis.

6. Avocados are high in fatty acids and antioxidants that promote wound healing and overall skin health.

"Some studies have shown that the use of a cream containing avocado oil (20%) and vitamin B12 led to a significant improvement in psoriasis symptoms," the expert explained.

7. Avocado oil is rich in disease-fighting free radicals such as carotenoids, tocopherols, and plant sterols.

"Eating avocado oil and other foods rich in antioxidants can help reduce the risk of chronic diseases," said Victoria.

8. Avocado oil is versatile and easy to use.

"You can add it to salads or smoothies, and it's great for grilling," the expert summarized.