We will introduce you to the health benefits of avocado oil. Why it is good to add it to your diet and what are the uses of avocado oil, how can you treat or prevent some diseases and how to use this healthy oil.
Avocado oil, produced by pressing the pulp of avocado fruit, is an amazing substance with a ton of uses.
The beneficial characteristics cover a wide range, from uses as a consumable in the kitchen, to topical applications related to personal hygiene.
It has an impressive line-up of healthy ingredients including several vitamins and minerals as well as “healthy” fatty acids and antioxidants.
This makes it a great natural option for your kitchen pantry and personal care items collections. Read on to discover all of the amazing ways to use avocado oil in your day to day life and the health benefits of avocado oil.
Health Benefits Of Avocado Oil And Uses
1. Rich In Oleic Acid, A Very Healthy Fat
Avocado oil is approximately 71% monounsaturated fat (MUFA) by weight.
Furthermore, the main monounsaturated fatty acid is oleic acid, accounting for 67% of the oil’s fat content. (1)
Oleic acid is one of the most research-backed fatty acids, and the media often refer to it as the “heart-healthy” fat in olive oil. Notably, recent studies suggest that oleic acid may protect against insulin resistance and decrease inflammation in the body.
In one recent randomized controlled trial, 50 men ate a diet with 39% of energy from fat for thirty weeks. As part of this study, the men followed six different diet designs each lasting five weeks, totaling thirty weeks in total.
Each of the different diets emphasized different fatty acids including trans fatty acids, stearic acid, and various saturated fats. Additionally, one control diet that replaced some of the fat with carbohydrate.
The results showed that the oleic acid diet led to lower levels of inflammatory markers such as interleukin-6 and C-reactive protein (2).
We can see similar results in other cooking oils with high amounts of oleic acid, such as macadamia nut oil.
2. Reduces Cholesterol And Improves Heart Health
Several studies in animals have reported benefits for heart health.
One rabbit study compared avocado oil to coconut, olive and corn oil. It found that avocado oil has beneficial effects on blood cholesterol levels (3).
What’s more, avocado oil and olive oil were found to be the most effective in increasing HDL, the “good” cholesterol.
In rats, avocado oil may reduce blood triglycerides and LDL cholesterol levels, as well as lower blood pressure.
3. Avocado Oil Is Good For High-Heat Cooking
The oxidative stability of cooking oil should be the foremost concern when cooking at a high temperature.
Oxidative stability refers to how stable the oil’s fats are during exposure to heat.
For instance, oil with a low degree of oxidative stability can easily break down (and thus oxidize) during cooking.
Unfortunately, oxidized oils generate polar compounds, and these oils have links with several health problems, including increased cardiovascular risk.
On the positive side, avocado oil appears to have reasonably good heat stability thanks to its low proportion of polyunsaturated fat.
4. Avocado Oil Can Enhance Nutrient Bioavailability
Any fat will enhance the absorption of fat-soluble vitamins.
However, specific studies show that avocado oil has impressive results in increasing nutrient bioavailability.
In one study, healthy men and women consumed salad and salsa either with or without avocado oil.
The results showed that eating the salad and salsa alongside 24 grams of avocado oil enhanced the absorption of vitamin A carotenoids alpha-carotene by 7.2 times, beta-carotene by 15.3 times, and lutein by 5.1 times (4).
Avocado oil should also have this effect on other fat-soluble vitamins such as vitamin K1 (found predominantly in green vegetables).
5. High In Lutein, An Antioxidant That Has Benefited For The Eyes
Avocado oil is a relatively good source of lutein, a carotenoid that’s naturally found in your eyes.
It functions as an antioxidant that has benefits for eye health.
Eating plenty of lutein may reduce the risk of cataracts and macular degeneration, which are common age-related eye diseases.
Your body doesn’t produce lutein, so you must obtain it from your diet.
6. Enhances The Absorption Of Important Nutrients
Some nutrients need fat to be absorbed by your body.
Among these are the carotenoid antioxidants, which are pigments found in many plant foods.
However, fruits and vegetables rich in carotenoids are typically low in fat.
One small study found that adding avocado oil to a salad with carrots, romaine lettuce and spinach increased the absorption of carotenoids.
The increase was substantial, or 4.3 to 17.4-fold, when compared to a salad without fat.
7. Carcinogen Killer
The benefits of monounsaturated fats in avocado oil do not end there. A specific oleic acid, which is the same omega-9 fatty acid that is present in olive oil, is widely known to be anti-carcinogenic.
Working together with an antioxidant called glutathione, this halts cancer-causing carcinogens in their tracks. This hinders growing cancer cells, most notably those that cause colon and breast cancer.
8. May Help Prevent Gum Disease
Extracts from avocado and soybean oil may not only be beneficial against arthritis.
Some evidence suggests that this combination may also help prevent periodontal disease, also called gum disease.
This inflammatory disease can include symptoms like red and bleeding gums, bad breath and the breakdown of bone and tissue around teeth (5)
In worst-case scenarios, it can cause tooth loss.
According to a study in bone cells and periodontal tissue, avocado/soybean unsaponifiables may block a protein called IL1B (6).
This protein promotes inflammation and is the main driver of tissue destruction and bone loss in gum disease.
9. Improves Skin And Enhances Wound Healing
The fatty acids in avocado oil appear to be beneficial for your skin.
One study in 13 patients found that a cream containing avocado oil and vitamin B12 improved symptoms of psoriasis after 12 weeks of treatment (7).
Avocado oil has also been studied for its ability to treat skin injuries, and studies in rats have found that it may accelerate wound healing.
10. Neutralizes Free Radicals
Antioxidants fight cellular damage caused by free radicals, which are waste products of metabolism.
High levels of them can lead to oxidative stress, which may contribute to diseases like type 2 diabetes and heart disease.
By giving electrons to free radicals, antioxidants can neutralize them, preventing them from causing harm.
Many types of free radicals exist, but oxygen-derived radicals, known as reactive oxygen species (ROS), are the most concerning.
Mitochondria, the cell organs that produce energy, are major sources of ROS.
According to one study in diabetic rats, avocado oil can protect against the harmful effects of free radicals by entering the mitochondria (8).
Once there, it’s able to neutralize free radicals and prevent them from damaging this important cell organ.
11. Is Very Easy To Use
The last one is not a health benefit, but it’s still really important.
It’s the fact that avocado oil is highly versatile and easy to incorporate into your diet.
For example, it can be consumed cold, but it’s also a safe and healthy cooking oil because its fatty acids are stable at high heat.
Here are a few ways to add avocado oil to your diet:
- Add a tablespoon to a smoothie.
- Drizzle over a salad.
- Use it as a marinade for grilling meat.
- Include it when baking.
- Use it in homemade mayo.
- Drizzle it over vegetables before roasting.
- Top hummus off with it.
- Drizzle it over cold soups, such as gazpacho.
- Additionally, avocado oil is sometimes used in cosmetics and skincare products
Avocado Oil Drawbacks
While there are no major concerns about avocado oil, there are some slight drawbacks.
1. Not As Heat-Stable As Some Other Oils
As we saw earlier, avocado oil is reasonably heat-stable for use as cooking oil.
However, it doesn’t quite match up to coconut oil and the various olive oils. With that said, this is not necessarily a “bad” thing, and all of these oils are still healthy options.
Additionally, unlike extra virgin olive oil, avocado oil contains very few polyphenols.
These compounds are associated with a range of potential benefits, and they are one reason why extra virgin olive oil offers better oxidative stability.
2. Avocado Oil Is Expensive Compared To Other Oils
Another negative point is that avocado oil is frequently overpriced, and depending on location, it can be expensive to source.
As more avocado oils have become available, the price has fallen quite a lot over the past few years, and this trend should continue.
However, it does tend to be more expensive than both coconut oil and extra virgin olive oil (which both have a larger evidence-base).
Conclusion: Knowing these health benefits of avocado oil may help you to change your cooking oil and start using avocado oil. As we saw from above it also has used for skin care and it is the most nutritious oil on the market.
It also has a great tase and we think it is time for adding it to your healthy diet. Once you try it you will use it forever.