8 Evidence-Based Health Benefits of Avocado Oil

8 Evidence-Based Health Benefits of Avocado Oil
8 Evidence-Based Health Benefits of Avocado Oil

The 8 Evidence-Based Health Benefits of Avocado oil, rich and nourished content If you’ve ever had an avocado, you’ll realize that it’s different from other fruits due to its distinct qualities. Avocados, unlike other fruits, are high in healthful fats and are frequently used to make avocado oil, which is as delicious as olive oil but not as well known. Furthermore, avocado oil has numerous health benefits, owing to its high antioxidant and good fat content.

What are the medical benefits of avocado oil?

Rich in oleic acid, a very healthy fat

Avocado oil, derived from the avocado pulp, is an abundant source of oleic acid, a monounsaturated omega-9 fatty acid that is beneficial for heart health. Almost 70% of avocado oil is composed of this healthy fat, which is also the primary component of olive oil and is known for its numerous health benefits. Additionally, avocado oil contains approximately 12% saturated fat and 13% polyunsaturated fat. Although avocado oil has a high omega-6 to omega-3 ratio of 13:1, which is higher than the recommended 3:1 or 2:1 ratio for optimal health, the total amount of omega-6 is relatively small and not a significant cause for concern. Several studies indicate that a diet high in unsaturated fats, like those found in avocado oil, may reduce the risk of chronic illnesses such as heart disease and dementia.

Reduces cholesterol and improves heart health

Avocado oil is a rich source of unsaturated fatty acids, which have been linked to improved heart health. In a small crossover study involving 13 participants, those who consumed a test meal containing 25 grams of unsaturated fat from avocado oil had significantly lower levels of triglycerides, total and LDL (bad) cholesterol, inflammatory cytokines, and blood sugar during the 240-minute post-meal period compared to those who consumed a control meal made with butter, containing 25 grams of saturated fat. In a rat study conducted over 45 days, avocado oil was found to be as effective as the blood pressure medication losartan in reducing diastolic and systolic blood pressure by 21.2% and 15.5%, respectively. Another rat study found that avocado oil was comparable to olive oil, another heart-healthy oil, in reducing levels of triglycerides and LDL (bad) cholesterol without affecting HDL (good) cholesterol. While these findings are promising, larger clinical trials involving human subjects are needed to confirm the health benefits of avocado oil.

High in lutein, an antioxidant that has benefits for the eyes

Lutein, a carotenoid and antioxidant that occurs naturally in the eyes, is present in relatively good amounts in avocado and its oil. Studies suggest that consuming a diet that is rich in lutein and zeaxanthin, another carotenoid, is vital for maintaining eye health and may reduce the risk of age-related eye diseases like macular degeneration and cataracts. Since the human body does not produce lutein, it must be obtained through the diet. Fortunately, incorporating avocado and avocado oil into your diet can be a simple and effective way to support eye health.

Enhances the absorption of important nutrients

Certain nutrients, such as the fat-soluble vitamins A, D, E, and K, require fat to be effectively absorbed by the body. Similarly, carotenoids like beta-carotene, lycopene, lutein, and zeaxanthin are also poorly absorbed without fat. However, many fruits and vegetables that are rich in carotenoids, such as watermelon and tomatoes, are low in fat. Therefore, incorporating avocado oil or another type of fat into your meal can aid in the absorption of these nutrients.

One study found that adding avocado oil to a salad with carrots, romaine lettuce, and spinach substantially increased the absorption of carotenoids by 4.3- to 17.4-fold, compared to a salad without fat. Similar results have been observed with olive oil, which has a similar oleic acid content to avocado oil. Thus, incorporating avocado oil into a salad, marinade, or other dish can help your body better absorb these important nutrients.

May reduce symptoms of arthritis

Osteoarthritis is a prevalent condition that causes joint inflammation and pain, affecting millions of people worldwide. The breakdown of cartilage in the joints is commonly associated with osteoarthritis, which is the most common type of arthritis. Studies have demonstrated that avocado/soybean unsaponifiables (ASU), extracted from avocado and soybean oil, may help to alleviate the pain and stiffness associated with osteoarthritis. ASU is believed to be particularly beneficial for those with hip and knee osteoarthritis. ASU supplements are widely available in wellness stores and online, but it is essential to consult with a healthcare professional before taking them.

Improves skin and enhances wound healing

Avocado oil may have benefits for your skin due to its fatty acids and nutrient content. It contains vitamins A and E, which are associated with healthy skin membranes. A study in 24 people with plaque psoriasis found that a cream containing 20% avocado oil and vitamin B12 improved symptoms after 12 weeks of treatment. Other studies in humans and animals have also shown benefits of avocado oil in psoriasis treatment and wound healing. However, these studies often used avocado oil in combination with other ingredients, so it is unclear whether avocado oil alone can have similar effects. Additionally, a diet rich in unsaturated fatty acids, vitamins A and E, and antioxidants may promote healthier skin. It is advisable to avoid applying avocado oil directly to open wounds and to purchase products containing avocado oil from reputable companies.

Rich in antioxidants

Consuming a diet that’s abundant in antioxidants can help combat free radicals, which are unstable molecules that can harm cells as time passes. When an imbalance occurs, it can result in oxidative stress, which can contribute to health issues like type 2 diabetes, heart disease, and cancer. Antioxidants help neutralize free radicals by donating an electron to them, preventing them from causing damage. Avocado oil is an excellent source of antioxidants, such as carotenoids, tocopherols (forms of vitamin E), and various plant sterols, which can be beneficial to your health.

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Very easy to use

Although not a health benefit per say, avocado oil is versatile and can be easily incorporated into your diet. It can be consumed cold or used as a safe and healthy cooking oil because its fatty acids are stable at high heat (up to about 520°F or 271°C). Here are some ways to add avocado oil to your diet:

  • Add a tablespoon to a smoothie.
  • Drizzle it over salad.
  • Use it as a marinade for grilling meat.
  • Use it in baking.
  • Use it in homemade mayo.
  • Drizzle it over vegetables before roasting.
  • Use it as a topping for hummus.
  • Drizzle it over cold soups like gazpacho.

Benefits Of Avocado Oil On Skin

Avocado oil is known for its numerous benefits when used on the skin. Here are some of the potential benefits of using avocado oil topically:

1. Moisturization: Avocado oil is rich in fatty acids, including oleic acid and linoleic acid, which help to moisturize and nourish the skin. It forms a protective barrier that helps to prevent water loss, keeping the skin hydrated and supple.

2. Soothing and Calming: Avocado oil has anti-inflammatory properties that can help soothe and calm irritated or inflamed skin. It may provide relief from conditions like eczema, psoriasis, and sunburns.

3. Antioxidant Protection: The oil contains antioxidants such as vitamins E and C, which help protect the skin from free radicals and environmental damage. These antioxidants can help reduce the signs of aging and promote a youthful appearance.

4. Enhances Skin Barrier Function: The fatty acids present in avocado oil can support the integrity of the skin barrier, improving its function and preventing moisture loss. This can be particularly beneficial for individuals with dry or sensitive skin.

5. Wound Healing: Avocado oil has been found to promote wound healing by stimulating collagen synthesis and reducing inflammation. It may aid in the recovery of minor cuts, abrasions, and scars.

6. Anti-Aging Effects: The antioxidants and essential fatty acids in avocado oil can help improve skin elasticity, reduce the appearance of fine lines and wrinkles, and promote a more youthful complexion.

7. Skin Brightening: Avocado oil contains vitamins and minerals that can help even out skin tone and improve the appearance of dull or uneven skin. It may contribute to a brighter and more radiant complexion.

When using avocado oil on the skin, it’s advisable to perform a patch test first to check for any potential allergic reactions. Additionally, using pure, cold-pressed, and unrefined avocado oil is generally recommended to ensure maximum benefits.

Is avocado oil Omega 3 or 6?

Avocado oil primarily contains omega-9 fatty acids, specifically oleic acid, which is a monounsaturated fat. While avocado oil does contain small amounts of omega-3 and omega-6 fatty acids, they are present in relatively low concentrations compared to other oils that are known for their omega-3 or omega-6 content. Therefore, while avocado oil can contribute to a balanced diet, it is not considered a significant source of omega-3 or omega-6 fatty acids. To obtain higher levels of omega-3 fatty acids, sources such as fatty fish (salmon, mackerel, sardines), chia seeds, flaxseeds, and walnuts are typically recommended. Similarly, sources like vegetable oils (soybean oil, corn oil) and nuts (walnuts, almonds) are commonly relied upon for omega-6 fatty acids.

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